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Fork
Just did the first day of my new routine designed by Cakes:

Monday - Supersets + Walk + Stretch

Tuesday - Walk/Jog/Run + Stretch

Wedneday - Light walk and rest everything else.

Thursday - Supersets (but try increase the reps of everything you are struggling on as much as you can)

Friday - Walk with jogging/running intervals every time you get your breath back or feel like you could do more.

Saturday/Sunday Rest up =).. Or... just another light walk and some stretching


Finished the first program on my treadmill, feels good man.

It was too slow in parts so I turned it up from a turtle crawl to a power walk, also spread out the running parts a bit so it was 2x 2min running separated by power walking instead of 1x 4min running.

Got a stitch at the end of the last running block and could feel my shins but they didn't really hurt, feet just held up so I feel as though I'm making progress :rambo:

Going shopping now for a set of scales that works, will be good to see progress again.
retsgip
Nice work fork! You motivate me. I love seeing people work towards fitness goals.

Bouldered for 4 hours today with little to no shoulder hurtness. I even climbed pretty well today too. Took frequent breaks and purposely let go of the wall if i felt any pain. Just got home and iced my shoulder just in case. I must say I HATE the feeling of an iced shoulder. I feel like I can't even move my arm because I'm numb above the elbow. Crazy shit.
Fork
That's pretty crazy. I got invited to go rock climbing the other day but declined as I was hungover as fuck.

I imagine if I went I wouldn't get more than 1m off the ground, I just have so much weight to move and weak ass legs :P
retsgip
There's a lot of flexibility, balance, and forearm strength required for climbing. You see girls kick the crap out of men all the time because they're lighter and tend to know their bodies better. Whenever I get stuck on a problem, I ask a female and they'll show me the smart way as opposed to my friends who are like "just jump dude"

Me being relatively heavy for my size, I feel ya. You'll get there. Just keep at it
Cakes
Way to go fork!!! When doing intervals, these speeds should e suitable for now.
Walk 5kph
Jog 7.5kph
Run 9kph

Eventually you might make 6kph your walk, then mess arounds with whatever is comfortable for jogging and running for you.

That's great news about your shoulder Rets, I wish you a speedy recovery.
Fork
Cakes wrote:
Way to go fork!!! When doing intervals, these speeds should e suitable for now.
Walk 5kph
Jog 7.5kph
Run 9kph

Eventually you might make 6kph your walk, then mess arounds with whatever is comfortable for jogging and running for you.

I think the speed settings are in km/hr as it says max is 20km/hr and the highest it goes is 20.

This is what I was doing today:
- Walking at 4
- Power walking at 6
- Jogging at 7 or 8
rhialla
My goals centre around competing in Tae Kwon Do again, so I need flexibility, good balance and leg strength (to hold kicks up around head height for 5-10 seconds at a time) for the patterns competition, and for the sparring I have to be able to go hard for 2x 3 min rounds with a 30 second break, possibly more if scores are tied at the end. I need to develop my speed and timing, and preferably lose 18 kg to be in an ideal weight division (62-67 kg).

I have around a year to achieve this though I have to be able to show improvement at each competition of the year, the first of which is in March. I have a gym membership, and at home I have focus mits and shields and such, though I don't have access to any hanging bags so I can only use them if Tim is home. I've had issues with my ankles and knees so running can be problematic for me.

My fitness level at the moment is dismal, and I can't afford a personal trainer. Any advice?
Cakes
I can write you up something that will get you back to peak fitness within about 6months, however flexibility is going to be your issue, with the best way to regain it being constant kick practice and holding each section of patterns until you cramp. Do you have to be able to do the 2nd dan patterns:/?
Xant
Good to see everyone's still keeping up with the fitness, I've slacked off the last couple weeks with holidays.

Just a thought for those who don't have the time for a 6k run, I've been doing sprint training as an alternative. Here's what I've been doing:

8 x 100 meter sprints, 20 second rest between each
4x 200 meter sprints, 60 second rest between each
2 x 400 meter runs at 80%-90%
1.5k-2k cool down run at own pace.

I got it from one of the backs coaches, so it's aimed more at increasing agility and your acceleration speed, but it will still do wonders for weight loss and cardio.
Vodkangel
Xant wrote:
8 x 100 meter sprints, 20 second rest between each
4x 200 meter sprints, 60 second rest between each
2 x 400 meter runs at 80%-90%
1.5k-2k cool down run at own pace.

I got it from one of the backs coaches, so it's aimed more at increasing agility and your acceleration speed, but it will still do wonders for weight loss and cardio.

That there would kick my ass currently. That is a real Anaerobic Lactic workout, kind of thing my old running coach made us do to try and get us to throw up.
Will definitely give this a go in a months time :thumbright:
rhialla
Do you have to be able to do the 2nd dan patterns:/?


I do :?

The patterns stuff I have some exercises I can use to help, but the sparring is where I'm screwed. So yeah if you can figure out a program for me that would be fantastic :) thanks
retsgip
Vodkangel wrote:
Xant wrote:
8 x 100 meter sprints, 20 second rest between each
4x 200 meter sprints, 60 second rest between each
2 x 400 meter runs at 80%-90%
1.5k-2k cool down run at own pace.

I got it from one of the backs coaches, so it's aimed more at increasing agility and your acceleration speed, but it will still do wonders for weight loss and cardio.

That there would kick my ass currently. That is a real Anaerobic Lactic workout, kind of thing my old running coach made us do to try and get us to throw up.
Will definitely give this a go in a months time :thumbright:

I periodically go back to these kinds of workouts after a month stint of long distance only. Be sure you can run 45 mins of around 70% or more before you even approach this. Also, try to ignore the heart that's trying to remove itself from your chest cavity as you rest.

You know what, I feel like a sprint today. Thanks for reminding me!
Cakes
Xant wrote:
Good to see everyone's still keeping up with the fitness, I've slacked off the last couple weeks with holidays.

Just a thought for those who don't have the time for a 6k run, I've been doing sprint training as an alternative. Here's what I've been doing:

8 x 100 meter sprints, 20 second rest between each
4x 200 meter sprints, 60 second rest between each
2 x 400 meter runs at 80%-90%
1.5k-2k cool down run at own pace.

This looks like something I might add to my next HIIT breakup after my next 6weeks of strength training and building as a shakeup. I've been doing some sprints when I take my dog to the oval/park and lots of 400m runs on the treadmill inclined at about 80% speed. I dare say the recovery time between each is what is going to rape me, as my heartrate actually takes a while to cool.
rhialla wrote:
I do :?

The patterns stuff I have some exercises I can use to help, but the sparring is where I'm screwed. So yeah if you can figure out a program for me that would be fantastic :) thanks


For strength and fitness, there are plenty of basic ones and I'm going to post the workout I use + made for Fork that I do for 6weeks before I begin any health kick. It is core and body weight resistance focused and you can basically do them forever, increasing the difficulty by increasing reps or going slowing. Combined with fast skipping, (jump-rope) or sprints, this turns into a hard cardio workout that will make you sweat your butt off.

30-40min of Cardio (target heart rate average of 160)
20Pushups->20Squats - 1min Break (add weights to the squats if you wish)
20Pushups->20Squats - 1min Break
20Pushups->20Squats - 3min Break

11Chinups->5Pullups->As long as possible doing Plank. 1min Break
8Chinups->3Pullups->As long as possible doing Side-Plank(both sides). 1min Break
8Chinups->2Pullups->As long as possible doing Plank. 4min Break

20Burpees->20Lunges(10 per leg) 1min Break (add weights to the lunges if you wish)
20Burpees->20Lunges(10 per leg) 1min Break
20Burpees->20Lunges(10 per leg) 5min Break

Skip for 10minutes with 30second sporadic breaks.
retsgip
Cakes wrote:
This looks like something I might add to my next HIIT breakup after my next 6weeks of strength training and building as a shakeup. I've been doing some sprints when I take my dog to the oval/park and lots of 400m runs on the treadmill inclined at about 80% speed. I dare say the recovery time between each is what is going to rape me, as my heartrate actually takes a while to cool.

Ever since these fitness threads started popping up, I've been a pretty big believer of HIIT. Lifting with high intensity bursts is a given, but people often forget that our heart is a muscle. If you're doing sprints in with high intensity, your heart is getting the workout of its life. Don't get me wrong though, there is definitely a time and place for long distance running and it's ability to improve heart strength and recovery.

Whenever I have half year to year long stints of no exercising due to forces I can't compete with, I always start out the same way. Just like your body, you shouldn't overwork your heart right away. Not only is this dangerous for obvious reasons, but you won't be able to preform at peak intensity for an extended period of time to gain maximum results from the exercise.

So first comes long distance. I just mentioned earlier that you should be able to run at 70% for a good 45 minutes before attempting the sprint exercise. 70% is just a number really, but what I mean by 70% is basically just under your best km pace. If you can push through 45 minutes consistently at a pace fast enough to make you breathe hard and cramp up, then you're ready for sprints. It's also good to keep doing long distance running periodically in order to build up endurance because everything helps.

My sprints are similar to Xant's in that they're sprints. Difference with how I do mine is that I keep moving after my sprint. I jog another 100m during that 20 sec break. It's harder, but also easier because you keep moving. I also don't vary my distances throughout the same workout and just tack on more or less depending on how I feel that particular day.

Here's my two workouts:

1) 200m sprint, 100m jog x8-10
I run on a track where it's easy to keep track of my distances. You sprint half a lap, jog a quarter and do this over and over with no resting. You'll always be sprinting different parts of the track which I find refreshing and less monotonous than doing a classic stop go technique. It's also good to decide on a number of sprints beforehand because once you get going your brain tells you to stop every step of the way. If you get tired, work in a walk during the 100m jog if needed, otherwise keep at it.

2) 100m sprint incline, 100m jog decline x 10
I find myself doing this more often than the above sprint because I have a nice 100m stretch of road with a slight incline right outside my house. The incline really burns your muscles and gets the heartrate up, and the decline is so easy that it's like you're floating on air as you jog the 100m back down the hill. I'd suggest picking something not too steep unless you're familiar with hill running.

My weekly cardio schedule looks something like:
Monday - Sprint
Tuesday - Medium distance (5km)
Wed - Sprint - Climb
Thursday - Long distance (10km)
Friday - Sprint
Sat-Sun - Climb
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