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| RockRehab Australia. October 12 2011 21:33. Posts 19 | Profile # |
Any SPRINTERS out there that could give some tips?
trying to break 11's and am deciding to head down to the track a few times a week
just wondering what exercises i could do and what is the optimum way of training for sprints, (100m and 200m) |
| | It's not a job it's a sickness, cus we be ill with this. |
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| eshlow United States. October 12 2011 23:44. Posts 5013 | Profile # |
On October 12 2011 21:33 RockRehab wrote:
Any SPRINTERS out there that could give some tips?
trying to break 11's and am deciding to head down to the track a few times a week
just wondering what exercises i could do and what is the optimum way of training for sprints, (100m and 200m)
Are you starting out of blocks? 4 point stance w/o blocks? 3 point stance?
What are you currently doing for training?
What are your barball lifts?
From what I've seen that tends to work very well is getting your deadlift numbers up pretty high, and then transferring a lot of that strength into explosive power with plyometrics + pcleans. While working on starts (0-10/15/25/40 type work) + maximal speed sprints (40-60m) work. |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| eshlow United States. October 12 2011 23:45. Posts 5013 | Profile # |
On October 12 2011 21:13 Reivax wrote:
Hey guys,
I've recently started to do some weightlifting, namely deadlifts and squats. I think I have the technique figured out rather well for the deadlifts, just today I did 7 150kg singles, 2 140kg singles and ending with a 145kg single.
However, when I squat, I do it with terrible, terrible form, I think it's because I'm too inflexible. When watching "howto" videos on youtube, it's usually some kind of trainer showing, and they are flexible enough to do a proper squat, however, I can't even get my butt below my knees. So I need to work on my flexibility. Any tips on how I should do that?
For reference, I weigh about 110kgs (243lb) today, during spring I mostly bike, since I do a 300km bicycle ride each june (then I'm usually at around 100kg). Am 6 feet tall, and I do have a lot of fat on me (always have since I was 12-13 maybe). My primary goal now is to get strong first, and then we'll work on the leanness. I've been down to 93 kg (203lb), when I went to the gym a lot and did lots of different stuff like BodyCombat, lifting and cardio. However, I always felt my strength was lacking, so now after a really slacky summer, I'm going to change things around a bit.
Should I post this here or somewhere else? Post got a bit long...
TLDR; I can barely get my butt to my knees when I squat, so I do squats with terrible form. How do I increase flexibility? Also, I'm fat and going to try to get strong.
1. Hang out in asian squat for a couple minutes per repetition.... 10-15 times per day
2. When you do your lifts go as far down as possible without breaking technique until you feel the stretch in your hamstrings. If you keep doing that you will get more flexible |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| GoTuNk! Chile. October 13 2011 05:13. Posts 2222 | Profile Blog # |
Hi
I spend around 2 hours at the gym, usually starting after 3-4 hours after breakfest.
Was wondering about good snacks to eat before/during gym that fall under the paleo diet category (no cereal bars or gatorades) |
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| emperorchampion Canada. October 13 2011 05:24. Posts 4122 | Profile Blog # |
On October 13 2011 05:13 GoTuNk! wrote:
Hi
I spend around 2 hours at the gym, usually starting after 3-4 hours after breakfest.
Was wondering about good snacks to eat before/during gym that fall under the paleo diet category (no cereal bars or gatorades)
Fruit! |
| | TRUEESPORTS || your days as a respected member of team liquid are over |
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| Ingenol United States. October 13 2011 05:25. Posts 1228 | Profile Blog # |
On October 13 2011 05:13 GoTuNk! wrote:
Hi
I spend around 2 hours at the gym, usually starting after 3-4 hours after breakfest.
Was wondering about good snacks to eat before/during gym that fall under the paleo diet category (no cereal bars or gatorades)
Beef jerky, BCAA's, hardboiled eggs, a piece of fruit.
Why are you in the gym for 2 hours? Seems way too long for any reasonable program unless part of that is just hanging out or waiting for equipment. |
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| GoTuNk! Chile. October 13 2011 06:54. Posts 2222 | Profile Blog # |
On October 13 2011 05:25 Ingenol wrote:
Show nested quote +On October 13 2011 05:13 GoTuNk! wrote:
Hi
I spend around 2 hours at the gym, usually starting after 3-4 hours after breakfest.
Was wondering about good snacks to eat before/during gym that fall under the paleo diet category (no cereal bars or gatorades)
Beef jerky, BCAA's, hardboiled eggs, a piece of fruit. Why are you in the gym for 2 hours? Seems way too long for any reasonable program unless part of that is just hanging out or waiting for equipment.
Well yeah its kinda long. I'm into powerlifting and my current program takes like 1 hour squat/deadlift and 1 hour bench. I'm past the point where I can make gains with something like starting strength. Just Squat/deadlift loading/unloading barbell plus warmup takes 20 mins, stretching at the end takes another 20 min. Bench is like 4-10 sets of 2-5 reps (depending on day) with 5 min rest inbetween, and I usually rest 5-6 between squat/deadlifts aswell. Results have been great and in 7 weeks I will most likely squat 180-210, deadlift 200-230, and bench 120-140 at 75kg so can't complaint.
Just that I felt really tired today. Will look into BCAA cause taking eggs or fruits inside the gym feels kinda weird. Hopefully creatine in 2 more weeks will help aswell  .
Edit: I also know Eshlow advocates firmly to get fish oil, so I might try that aswell.Last edit: 2011-10-13 06:56:52 |
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| Jedclark United Kingdom. October 13 2011 08:08. Posts 847 | Profile Blog # |
Is running 4 days a week, or less depending on whether there is football training, with incremental increases a good way to improve fitness?
Also, what are the effects of ankle weights, and are they worth it? |
| | "They make it so scrubnubs can PM me. They make it so I can't ignore scrubnubs!" - "I'm gonna show you how great I am." MKP fan since GSL Open Season 2 #hipsternerd |
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| sJarl Iceland. October 13 2011 08:37. Posts 1583 | Profile # |
On October 13 2011 05:25 Ingenol wrote:
Show nested quote +On October 13 2011 05:13 GoTuNk! wrote:
Hi
I spend around 2 hours at the gym, usually starting after 3-4 hours after breakfest.
Was wondering about good snacks to eat before/during gym that fall under the paleo diet category (no cereal bars or gatorades)
Beef jerky, BCAA's, hardboiled eggs, a piece of fruit. Why are you in the gym for 2 hours? Seems way too long for any reasonable program unless part of that is just hanging out or waiting for equipment.
I spend often up to 3 hours on workouts. Mainly because I'm lazy and have a lot of stuff to do. 1k cal shakes help along with Coke |
| | "Witness!" - Karsa Orlong |
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| eshlow United States. October 13 2011 08:39. Posts 5013 | Profile # |
On October 13 2011 08:08 Jedclark wrote:
Is running 4 days a week, or less depending on whether there is football training, with incremental increases a good way to improve fitness?
Also, what are the effects of ankle weights, and are they worth it?
1. What kind of "fitness"?
Fitness is a relative term depending on what activities you are trying to improve.
I'm assuming you mean soccer football since you're from UK. But it depends a lot on your current abilities and what you need to improve as well.
2. Ankle weights.... for what?
If running, bad idea. Don't do it. Messes up running mechanics. It only works in anime and movies because it's not real life.Last edit: 2011-10-13 08:41:12 |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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| RockRehab Australia. October 13 2011 14:45. Posts 19 | Profile # |
| No blocks, 4 point though. |
| | It's not a job it's a sickness, cus we be ill with this. |
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| Reivax Sweden. October 13 2011 16:12. Posts 113 | Profile # |
On October 12 2011 23:45 eshlow wrote:
1. Hang out in asian squat for a couple minutes per repetition.... 10-15 times per day
This is kind of embarassing, but I can't do an actual asian squat, because I can't get my heels down into the ground as I do it. Should I still try to do it, but with my heels up, and try to stretch it out? I mean, is it feasible to get down there or should I do some kind of other stretches?Last edit: 2011-10-13 16:13:15 |
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| One Student October 13 2011 16:44. Posts 67 | Profile # |
OKAY, just started SL today and I haz a couple of questions. I'm an obese individual (135 kg and 44 bmi ) and have turned to doing paleo + SL to lose weight and gain strength. I feel my body is naturally bulk, but fatty, as I can do strength based activities better than people with my weight. My flexibility is also good, i.e. I can touch the ground with no bent knees (My college coach was quite shocked ;p ). I have gone on P90 and have lost weight from 135 to 122 but gained it back over the course of a year. I also tried to do P90 again last summer but my diet was real shitty and all it did was work my biceps, abdomin, squatting and push ups. I feel my form in squatting and push ups is pretty good. I pretty much wanna lose weight and go from 135 kg to 100 kg as my first goal, gaining muscles while doing that is just a plus.
SO after all this horn-tooting, despite still being a miserable fat slob, my question is as follows:
I am starting the 5x5 SL workout program so what weight should I start on? All I did today was do no-weight bar squats, bench press and barbell rows just to work on my form. I feel I can kick into high gear as the reps barely did anything for me in terms of satisfaction. Also, is it okay if I take 1 hour run before I do my SL workout?
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| | Depression is what you get for leading a repetitive life. |
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| Malinor Germany. October 13 2011 17:46. Posts 4171 | Profile # |
On October 13 2011 16:44 One Student wrote:OKAY, just started SL today and I haz a couple of questions. I'm an obese individual (135 kg and 44 bmi ) and have turned to doing paleo + SL to lose weight and gain strength. I feel my body is naturally bulk, but fatty, as I can do strength based activities better than people with my weight. My flexibility is also good, i.e. I can touch the ground with no bent knees (My college coach was quite shocked ;p ). I have gone on P90 and have lost weight from 135 to 122 but gained it back over the course of a year. I also tried to do P90 again last summer but my diet was real shitty and all it did was work my biceps, abdomin, squatting and push ups. I feel my form in squatting and push ups is pretty good. I pretty much wanna lose weight and go from 135 kg to 100 kg as my first goal, gaining muscles while doing that is just a plus. SO after all this horn-tooting, despite still being a miserable fat slob, my question is as follows: I am starting the 5x5 SL workout program so what weight should I start on? All I did today was do no-weight bar squats, bench press and barbell rows just to work on my form. I feel I can kick into high gear as the reps barely did anything for me in terms of satisfaction. Also, is it okay if I take 1 hour run before I do my SL workout?
Welcome, finally someone basically exactly like me. Too many skinny people running around here 
Anyway. For starting weight:
An often suggested starting weight is to do sets of 5 with increasing weights until the point were bar-speed slows down. Then stop at this weight, perform 5x5 with that weight and go from there.
But I think that method may mislead beginners since they don't really have a feeling for this kind of stuff and may start too high.
If this is your first time doing these exercises I would just go on from the empty bar. At your weight, just add 10-15kg for Squats, 20kg for Deadlifts and like 7,5kg for the other exercises (Bench, Press, Rows) during the first 4 workouts and then slow that down until you arrive at the normal 2,5kg/5kg jumps. Something like this:
+ Show Spoiler +
workout squat bench row press deadlift
1 20 20 20 x x
2 40 x x 20 40
3 55 30 30 x x
4 70 x x 27,5 60
5 75 40 40 x x
6 80 x x 35 80
7 85 47,5 45 x x
8 90 x x 40 95
9 95 55 50 x x
10 100 x x 42,5 105
11 102,5 60 55 x x
12 105 x x 45 115
Just as an example, obviously adjust to how heavy which exercise feels to you. Basically strongest to weakest exercise is: Deadlift->Squat->Bench Press->Row->Overhead Press.
In the beginning everyone wants to do more and feels it is too easy, but this changes rather quickly. Strengthwise, it really doesn't matter in the long run if you spent one or three weeks with leight weights in the beginning, except that you get more workouts in where you can actually focus on technic and all that good jazz.
Running an hour before lifting is literally the worst thing you can do. Run after your workouts or on off-days. And one hour puts excessive stress on your body, which will be extremely hard to recover from in time, especially at hour weight. Running and Strength just don't work too well together. Especially in the beginning it helps greatly with weight loss though, so if you want to do it, do it smart.
Last edit: 2011-10-13 17:49:03 |
| | "Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come." |
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| Jedclark United Kingdom. October 14 2011 07:23. Posts 847 | Profile Blog # |
On October 13 2011 08:39 eshlow wrote:
Show nested quote +On October 13 2011 08:08 Jedclark wrote:
Is running 4 days a week, or less depending on whether there is football training, with incremental increases a good way to improve fitness?
Also, what are the effects of ankle weights, and are they worth it?
1. What kind of "fitness"? Fitness is a relative term depending on what activities you are trying to improve. I'm assuming you mean soccer football since you're from UK. But it depends a lot on your current abilities and what you need to improve as well. 2. Ankle weights.... for what? If running, bad idea. Don't do it. Messes up running mechanics. It only works in anime and movies because it's not real life.
Yeah, football.
Also, I thought ankle weights were good for leg strength? |
| | "They make it so scrubnubs can PM me. They make it so I can't ignore scrubnubs!" - "I'm gonna show you how great I am." MKP fan since GSL Open Season 2 #hipsternerd |
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| sJarl Iceland. October 14 2011 10:10. Posts 1583 | Profile # |
On October 14 2011 07:23 Jedclark wrote:
Show nested quote +On October 13 2011 08:39 eshlow wrote:
On October 13 2011 08:08 Jedclark wrote:
Is running 4 days a week, or less depending on whether there is football training, with incremental increases a good way to improve fitness?
Also, what are the effects of ankle weights, and are they worth it?
1. What kind of "fitness"? Fitness is a relative term depending on what activities you are trying to improve. I'm assuming you mean soccer football since you're from UK. But it depends a lot on your current abilities and what you need to improve as well. 2. Ankle weights.... for what? If running, bad idea. Don't do it. Messes up running mechanics. It only works in anime and movies because it's not real life.
Yeah, football. Also, I thought ankle weights were good for leg strength?
Nah, they just mess up your running / movement mechanics.
Heavy squats and deadlifts will build up your leg strength way faster. |
| | "Witness!" - Karsa Orlong |
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| Jonoman92 United States. October 14 2011 10:32. Posts 7411 | Profile Blog # |
Over the summer I wasn't able to keep a consistent workout routine. I'm getting back into the swing of things now that I'm back at school. I've never been able to gain much mass though.
I take 2 protein shakes a day (24g each) one with breakfast and one post workout. And I eat a decent diet, though I could probably do with simply consuming additional calories.
I'm considering adding in one/some/all of the following: creatine, glutamine, a multivitamin, or fish oil (omega-3.) I'm looking to gain mass (currently 6'0 170lb)
Any suggestions on which of these I should add, or just go with all/none of them? Also, would it be fine to just mix the protein, creatine, and glutamine all together in a single shake if I do get them for post workout. |
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| Ingenol United States. October 14 2011 11:08. Posts 1228 | Profile Blog # |
On October 14 2011 10:32 Jonoman92 wrote:
Over the summer I wasn't able to keep a consistent workout routine. I'm getting back into the swing of things now that I'm back at school. I've never been able to gain much mass though.
I take 2 protein shakes a day (24g each) one with breakfast and one post workout. And I eat a decent diet, though I could probably do with simply consuming additional calories.
I'm considering adding in one/some/all of the following: creatine, glutamine, a multivitamin, or fish oil (omega-3.) I'm looking to gain mass (currently 6'0 170lb)
Any suggestions on which of these I should add, or just go with all/none of them? Also, would it be fine to just mix the protein, creatine, and glutamine all together in a single shake if I do get them for post workout.
I'd say definitely fish oil, probably a multi and creatine, and definitely not glutamine.
If you take creatine it's typically better on an empty stomach. |
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| emperorchampion Canada. October 14 2011 11:16. Posts 4122 | Profile Blog # |
On October 14 2011 10:32 Jonoman92 wrote:
Over the summer I wasn't able to keep a consistent workout routine. I'm getting back into the swing of things now that I'm back at school. I've never been able to gain much mass though.
I take 2 protein shakes a day (24g each) one with breakfast and one post workout. And I eat a decent diet, though I could probably do with simply consuming additional calories.
I'm considering adding in one/some/all of the following: creatine, glutamine, a multivitamin, or fish oil (omega-3.) I'm looking to gain mass (currently 6'0 170lb)
Any suggestions on which of these I should add, or just go with all/none of them? Also, would it be fine to just mix the protein, creatine, and glutamine all together in a single shake if I do get them for post workout.
Just wondering, but have you tried milk?? |
| | TRUEESPORTS || your days as a respected member of team liquid are over |
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| eshlow United States. October 14 2011 13:09. Posts 5013 | Profile # |
| Vitamin D, fish oil, whole milk, and creatine. |
| | Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength |
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