Hill sprints

[Deadballs]

Did (cough, cough) 3 hill sprints yesterday. Extremely demanding. Mouth filled with thick phlegm that tasted like metal or blood and was very difficult to spit out. I was gasping for air as much as you can gasp for air. Absolutely twatted.

I was thinking of adding them to my weekly workout and also possibly every 6 weeks stopping lifting and just having a week of sprints. I thought the weight lifting must be cardio conditioning me to some degree but now after that punishment I'm not so sure!

 

[MANWHORE]

O man, that sounds/looks like
alot of work... won't catch me
doing those, unless I got a flat-foot
on my tail.

Other than sex, I try to stay
away from things, that make me sweat ..

I did 5 sets of heavy static holds yesterday
for bench, and I felt nauseous little while after
all sets... I drank my Amino X during also...
I got a cramp... like a sharp pain real fast after
one set...
I know that shit was putting some serious strain
on my muscles, bones, tendons, ligaments, and
brain.. I had to make sure I was breathing at
the end of the holds, when I was failing...
Good stuff

Stay hydrated before you choke on your
dry saliva bro

 

[Deadballs]

Strange thing. I've got muscular aches in my ankles and feet.
places you don't imagine to have any real muscle. Weird!

I'm definitely gonna do them again!

Funny, I did really wish I had brought water with me to that hill!

Static hold hey! I'll look up what that is!

 

[Deadballs]

Of course, like planches. I'd love to be able to planche. Solid!

 

[MANWHORE]

Of course, like planches. I'd love to be able to planche. Solid!

You think I can do a planche?
Huh.. I can barely tie my shoes,
without getting winded

Planches would probably be little better, for abs
static bench most likely better for chest and triceps
cause I don't lock out.

I still can't believe how good this Asian
chick looks.. Jesus Christ!

 

[beezil]

Did (cough, cough) 3 hill sprints yesterday. Extremely demanding. Mouth filled with thick phlegm that tasted like metal or blood and was very difficult to spit out. I was gasping for air as much as you can gasp for air. Absolutely twatted.

I was thinking of adding them to my weekly workout and also possibly every 6 weeks stopping lifting and just having a week of sprints. I thought the weight lifting must be cardio conditioning me to some degree but now after that punishment I'm not so sure!

Be sure to warm up…

prior to taxing with full load wind, stairs, hills, or weighted vest (packs) sprints.

the pain you may be feeling in your ankles and bottoms of your feet… is more than likely connective tissue aching from the lack of warm up… or lack of use.

be sure to stretch your IT band as well… that could be painful wrecking that.

also, if your trying to train your cardio… you want to be aerobic and not anaerobic.
since your more than likely lifting as well… concentrate on being below your aerobic threshold.

Leave the anaerobic activity for the weight room.

 

[Deadballs]

Be sure to warm up…

prior to taxing with full load wind, stairs, hills, or weighted vest (packs) sprints.

the pain you may be feeling in your ankles and bottoms of your feet… is more than likely connective tissue aching from the lack of warm up… or lack of use.

be sure to stretch your IT band as well… that could be painful wrecking that.

also, if your trying to train your cardio… you want to be aerobic and not anaerobic.
since your more than likely lifting as well… concentrate on being below your aerobic threshold.

Leave the anaerobic activity for the weight room.

Thanks for the advice but surely sprinting is aerobic right?

 

[beezil]

Thanks for the advice but surely sprinting is aerobic right?

wear a heart rate monitor.

if your running and you can hold a conversation…more than likely your aerobic

however, sprinting you will be less likely to do anything but breathe…

so, its anaerobic… my friend.

The heart rate monitor will be able to help you train in the proper zones…

training is science based… nothing to hard about it.

 

[Deadballs]

wear a heart rate monitor.

if your running and you can hold a conversation…more than likely your aerobic

however, sprinting you will be less likely to do anything but breathe…

so, its anaerobic… my friend.

The heart rate monitor will be able to help you train in the proper zones…

training is science based… nothing to hard about it.

OK thanks.

I've done some reading on this and I sort of understand it. Almost! What I am thinking is keeping my 3 workouts a week in the gym but lessoning the amount of sets I do on 2 of the workouts and on these days finishing of with interval sprinting. I will be knackered but I have done this once already and I feel absolutely fantastic after I have recovered. It's like a shagged out/ exhilarated combo! Then another day of 2 each week go for a jog or a bike ride to get an aerobic workout.

What do you reckon?

 

[Deadballs]

Basically I am trying to devise a pretty hard core schedule that I can use to keep alive and well and ripped to shit well into old age. Something hard core enough that if I develop any defects it will kill me but if I don't die I'll be a bad ass!

 

[beezil]

OK thanks.

I've done some reading on this and I sort of understand it. Almost! What I am thinking is keeping my 3 workouts a week in the gym but lessoning the amount of sets I do on 2 of the workouts and on these days finishing of with interval sprinting. I will be knackered but I have done this once already and I feel absolutely fantastic after I have recovered. It's like a shagged out/ exhilarated combo! Then another day of 2 each week go for a jog or a bike ride to get an aerobic workout.

What do you reckon?

sounds good. just use a HRM till you get yourself dialed in.

 

[Deadballs]

I bought a heart rate monitor a little while ago. I've yet to use it. What am I aiming for then at age 35?

I hate jogging but need to do it so I thought I'd do my jog and every 5th minute run flat out for a minute then slow down again for 4 minutes!

I'm guessing I need to be aiming for 130+ bpm generally with 180+ on the sprints?

 

[Deadballs]

I went for a jog the other day. Not far, about 4 miles. I went fairly quick though with 4 sprints incorporated. 2 of which were hill sprints. Very steep hills I might add. God damn how much did I notice my extra power going up the hills. Must be the squatting I'm doing cos I was about 1/3 quicker up the hills with less fatigue also.

Great stuff

 

[beezil]

I bought a heart rate monitor a little while ago. I've yet to use it. What am I aiming for then at age 35?

I hate jogging but need to do it so I thought I'd do my jog and every 5th minute run flat out for a minute then slow down again for 4 minutes!

I'm guessing I need to be aiming for 130+ bpm generally with 180+ on the sprints?

your age - 220… multiplied your exertion percentage … i.e.. 75%… .75 x (220-35)

general rule is 75%… hills will be closer to 90… just remember you will be in an anaerobic state…. when hitting the higher percentages.

 

[idmd]

I've been squating, doing the prowler and some light running all winter. Prowler easily gets my HR in the 90% zone. After a session maybe a little sore the next day.

A couple days ago I decided to just do six all out 100 yard sprints. 3 days later I'm still sore as shit.

Prowler gets my O2 consumption so high sometimes recovery is uncomfortable because I feel like I can't catch my breath....never felt that way sprinting (certainly breathing hard but always felt comfortable) so I'm surprised I'm still so sore. Based on HR and O2 consumption I would've guessed the prowler would cause more lactic acid production....just different fibers getting used (fast vs slow twitch)?

 

[DieYoungStrong]

The Prowler is a beast. I welded one together and made my own a few weeks ago.

 

[Gunrunner]

How do you plan on incorporating these sprints into you overall program? Especially in relation to your leg workout. I could see the potential for overtraining but then again I know there can be a lot of benefit. I do low impact hiking and walking as my only cardio and wouldn't mind taking it up a notch and think a few uphill sprints once a week would work. BTW i'm 49 so I will be proceeding with caution.

 

[DieYoungStrong]

If your 49 start sprinting once a week and go from there. Start slow like 10 50 yd sprints. Sprint 50, walk back, and start again. Make sure you warm up. See how you feel an go from there

 

[Gunrunner]

Do you think it would make sense to do them after the leg workout? I have no desire to become a runner and just to add some extra work in there and this would seem to be an increase in functional muscle.

 

[DieYoungStrong]

Do you think it would make sense to do them after the leg workout? I have no desire to become a runner and just to add some extra work in there and this would seem to be an increase in functional muscle.

If you can run sprints after your leg workout, you're doing your leg workout wrong IMO. I can barely walk out of the gym on leg day.

I do like to get on the spin bike for a few minutes after legs and go fast with easy resistance for a few minutes to get the blood/lactate circulating faster.