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Quote from: seifullaah73 on October 04, 2012, 08:38:10 am

can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

Example- You can do 15 pullups.
Low intensity would be doing 5 pullups in 1 set and than resting for a a minute before doing another couple of sets of 5.
Medium intensity would be doing around 8-10 and than resting for a minute before doing another couple sets of 8-10.
High intensity would be doing 15/failure and than resting for a minute before attempting to do another 15.

This applies to other exercises. You can increase intensity by increasing the weight or reducing the resting periods. Likewise you can decrease the intensity by dropping the weight or taking much longer breaks between sets.

I have to achieve total 50 reps, low intensity would be like high sets low reps and so on with moderate and high.
Thanks.

NO. FUCKING NO. JUST DO SOME FUCKING PULL UPS.

LMFAO, I think you accidentally left your caps lock on, why 
can you help me how do i make pull ups easier i heard something about lifting from the elbows, how do you do that?
 

Quote from: seifullaah73 on October 03, 2012, 07:12:02 am

take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie

Lol...you need to read up on basic nutrition.

never mind... about that question.

Quote from: seifullaah73 on October 03, 2012, 07:12:02 am

also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.

30 minutes would be OK, wouldn't want to take too much longer between track and weights if you're going to do them together.

So it would be better to try and not take too long between track and weights.

Quote from: seifullaah73 on October 03, 2012, 01:39:33 pm

There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  .

No gym today so i drank protein shake at home.
ate a banana.

that's about it.

Yeah...I'm happy to answer your many questions but I don't care about every little detail in your life, save them for your journal.

My bad, i forgot i was supposed to be asking questions, i mistook it for my journal. sorry about that. it was stress for nothing got time to practice...
i will continue on my journal.

Quote from: seifullaah73 on October 03, 2012, 01:39:33 pm

now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  . the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 

Thanks

So training's on Tuesday and Thursday? Well here's an idea...train on Tuesday and Thursday! Then fit the other things around those as they will be your most important sessions. Rest the day before (Mon and Wed) or you could do light UB weights if you have to do something.

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

Nice plan, thanks
its ok, better to take rest days, don't want to spend too much time in gym
i like the joint of both sunday i can do, tempo early, weight after.
 

I know what you are gonna say: "There's not enough speed work/speed endurance work/sled dragging sessions etc.". Trust me, this is PLENTY for you right now. I'm sure you will do a mix of stuff in your track sessions which you can really go hard in if you rest up the day before.

  Took it right out of my mouth. Don't worry i will stick to it. Wednesday is still training but i am not going to go just attend if they are going to show me how to get to the spectrum (local track). I would need to rest.

OK, version 2 ready.
Lets hope this is the last change we have to make.

Thanks

There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  .

No gym today so i drank protein shake at home.
ate a banana.

that's about it.

now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  . the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 

Thanks

Quote from: seifullaah73 on October 03, 2012, 05:25:42 am

First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again

I meant to say calf raises straight after squats using the bar with the same or increased weight, but you could superset them with squats if you wanted. Doesn't really matter so long as it isn't hindering your squat form.

It is probably better to do weights after your speed track workout - try and do this but if it isn't possible, make sure you go early to the gym and eat well after it. You could do hill sprints instead of a speed workout - something like 3 sets of 3x30m hill sprints at max effort (provided the hill is steep enough, you'd want about a 15-20% gradient).

You can take protein after the speed workout, after the weights, or take a scoop after each - this is where you have to experiment and see what works best for you in terms of getting the session done effectively and not feeling tired or drained. Make sure you have some carbs between each though obviously.

Yes, basketball will most likely hinder your performance.

i was thinking it would be wierd to do it with squats, i like to do it after the squats using barbells. nice.

ok better after else do it early, i will eat breakfast after or lunch and some fruits and in the late afternoon at 2-3 speed workout starts.

so if i miss speed workout i can do hill sprints, thanks

ok i will try 1 scoop after each i was thinking that but needed approval and if i feel tired/drained during the next workout i should just take 2 scoops after the last session as that is the most important part i need it for.

take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie

the high, low, moderate intensity would not apply to pull ups and dips as i have to try and get a total of 50 reps unless you want me to add weights and hold it between my legs.

also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

Yes, as I also said: hypertrophy work is not necessary for you right now, you'll build the muscles you need to run faster for now by doing intensive sprint training. Plus it takes a dedicated block of training with proper diet (typically you'd do it in the off-season) to actually achieve any hypertrophy.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?

Propbably 70-75%, the higher the better whilst still able to complete the session with the allotted rest time.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

Q. what days do i do the hill run?

I think Todday was just using that as an example of what you can do without having access to the track. You don't need to fit everything into your program - that isn't his intention. You would probably do hill runs for tempo maybe, given you're already doing 2x speed sessions with your track club. Speed endurance would be hard unless it's a huge hill.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

I would add in a calf raise exercise for lower body, either single leg dumbbell calf raises on a step or double leg calf raises while doing squats, they're both good for beginner level. Upper body is fine with just pullups and dips for you right now.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

That's more a question for T0dday but I think the answer is yes. But then again, if you're just doing pullups and dips I would just do 3 sets of each, try and get 6-8 pullups each set and 10-12 dips, then build from there.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

My understanding for "intensity" for given exercise is that [low: <50% of 1RM], [moderate: 50-80%1RM], [high: 80%+1RM]. Following from that, the closer you are to your 1RM the less reps you will be able to do at a given intensity, so for back squat for example:

Low intensity day: 5x8@50% of 1RM; Mod intensity day: warmup then 2x5@75%; High intensity day: 3x2@90%.

But remember, that is just an example, it doesn't HAVE to be exactly what you do. Also, form/technique is very important for you at this stage so don't neglect that either.

Quote from: seifullaah73 on October 02, 2012, 03:28:43 am

what do you think of the program as a whole.

thanks

It is solid and you should not waste any more time trying to perfect it. As I've said before, you really need to just start training consistently, and you will learn as you go. Start simple and don't worry too much about categorising each track session into speed endurance tempo, speed etc. As Todday said, at your level you just need to run fast and run often, 3x a week at least.

My strongest advice is again, something I've already said (I've been saying that a lot to you lately): get properly timed for your 30m, 60m, 100m at one of your early track sessions and then aim to make improvements in those times over the next few months. No stupid flying starts or anything either, just do a regular crouch start and have a coach reliably hand-time you.

First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again

Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

what do you think of the program as a whole.

thanks

Pac will never face sergio, sergio is big, pacquiao is small.

I on the other hand looking forward to the pac/marquez match, i believe marquez won, and that this is chance to knock him out.
of course this is just for payback.

Then i would like to see pac/may or serg/may or ward/sergio or canelo vs may ... it goes on.

i hope marquez knocks pac out not that i hate pac but i want marquez to get justice after his robber on his 3rd fight.

 

what exercise do you use for ham and core activation.

thanks