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Started By
Message
re: Strength & Conditioning Challenges
Posted on 12/10/18 at 8:42 pm to Mingo Was His NameO
Posted on 12/10/18 at 8:42 pm to Mingo Was His NameO
Forgot to add, it's good to test every once in a while but main thing is to understand we are training not testing daily/weekly.
Posted on 12/10/18 at 8:43 pm to lsu777
quote:
Forgot to add, it's good to test every once in a while but main thing is to understand we are training not testing daily/weekly.
I agree. I wanted to get in and out quickly today so I retested that particular workout. Back to the regular routine tomorrow.
Posted on 1/10/19 at 5:21 pm to lsu777
update for all of those interested-
In November I did the Strava cycling app 8000 meter in elevation gain challenge. Background: I am a 49 y/o cyclist who competes in age-group time trials. Being 6'7" and 240 pounds I have always been able to churn out huge watts in the flats and time trials (usually flat 30 to 40 k races against the clock) are my strong suit. Obviously being 80 pounds heavier than other riders for other road races has made climbing not my favorite activity nor something I was good at. In a normal week I do 4 to 5 rides with 1 being geared towards interval training and another to distance at slow pace with the other rides as recovery type ones (usually 50-80 miles total with around 2000 feet of elevation) . This is coupled with 2 days per week lifting.
I did this with the intent on strongly working on a weak aspect of my cycling doing lots of volume at low intensity. The lifting analogy I would correlate it with would be like doing Smolov or Smolov Jr. on your weakest lift.
Overall the month went very well. I was able to complete the 8000 meters of elevation climbing by focusing all 5 rides per week on low intensity climbing - I was either going up a hill or down one with very little time in the flats. I found that physiologically the soreness was worse in the first and fourth weeks with the psychological aspects of struggling to find motivation and desire to finish worse in the third week. By week four I knew I could finish and the end was in sight but I got the first week soreness back.
Results? Heck yeah! Since finishing I've found my climbing ability vastly improved with my times on some shorter punchy climbs 5 to 10% faster. With improved weather I may try and do it again in March. One side effect was that I finished 2 days early and took 3 total days off for recovery and felt absolutely awful. Sore joints, horrible mood, trouble sleeping - all went away after another short ride. I actually think that I was in endorphin withdrawals.
TL/DR Overall a very positive experience with a low intensity/high volume approach to a weak point.
In November I did the Strava cycling app 8000 meter in elevation gain challenge. Background: I am a 49 y/o cyclist who competes in age-group time trials. Being 6'7" and 240 pounds I have always been able to churn out huge watts in the flats and time trials (usually flat 30 to 40 k races against the clock) are my strong suit. Obviously being 80 pounds heavier than other riders for other road races has made climbing not my favorite activity nor something I was good at. In a normal week I do 4 to 5 rides with 1 being geared towards interval training and another to distance at slow pace with the other rides as recovery type ones (usually 50-80 miles total with around 2000 feet of elevation) . This is coupled with 2 days per week lifting.
I did this with the intent on strongly working on a weak aspect of my cycling doing lots of volume at low intensity. The lifting analogy I would correlate it with would be like doing Smolov or Smolov Jr. on your weakest lift.
Overall the month went very well. I was able to complete the 8000 meters of elevation climbing by focusing all 5 rides per week on low intensity climbing - I was either going up a hill or down one with very little time in the flats. I found that physiologically the soreness was worse in the first and fourth weeks with the psychological aspects of struggling to find motivation and desire to finish worse in the third week. By week four I knew I could finish and the end was in sight but I got the first week soreness back.
Results? Heck yeah! Since finishing I've found my climbing ability vastly improved with my times on some shorter punchy climbs 5 to 10% faster. With improved weather I may try and do it again in March. One side effect was that I finished 2 days early and took 3 total days off for recovery and felt absolutely awful. Sore joints, horrible mood, trouble sleeping - all went away after another short ride. I actually think that I was in endorphin withdrawals.
TL/DR Overall a very positive experience with a low intensity/high volume approach to a weak point.
Posted on 1/10/19 at 6:21 pm to nvcowboyfan
The soreness is normal, the first week is due to the new stimulus. The 4th week is due to fatigue build up. You were smart about how you planned that, glad it went well.
Posted on 3/31/20 at 8:54 am to lsu777
Wanted to bump this as many of these are applicable to our no gym situation and gives guys something's to shoot for.
Posted on 3/31/20 at 10:35 am to lsu777
quote:
100 burpees in 5 min
IDK
quote:
Back squat with bodyweight on the bar x 50 reps
I doubt it
quote:
100 pushups in 2 min
Check
quote:
5 mile ruck with 45lbs
Probably
quote:
18 pullups with bodyweight plus 25 lbs (spetsnaz challenge)
Just bodyweight so far
quote:
Strict press x bodyweight for 5 reps
I have a ways to go on this one.
quote:
1 mile run under 5:30
No, and I am a runner. I might get there this year though.
quote:
500 consecutive air squats
I have no idea
quote:
100 sit-ups in 2 min
Check
quote:
Strict L-sit on parralletes for 3 min
Have no idea
quote:
50 reps weighted incline pushup with 45 lbs with feet on 12” box
Sounds like a torture device
quote:
Deadlift 2x bw for 7 or more reps
Getting close
quote:
200 reps Z press with just bar in 10 min without racking
IDK
quote:
100 kb snatches with 53 lbs(can switch arms but can't sit kb down.)
IDK. I'm planning on adding in some Olympic lifts later this year.
quote:
5 mile run in 37:30
Check
quote:
60 plus consecutive bar dips
I doubt it
quote:
Overhead squat x bodyweight x 15 reps
Maybe
quote:
400m dash under 60s
Similar to the mile time, I might be able to do this later this year
quote:
Bench x bodyweight x 15 reps
Got a ways to go
quote:
½ INMAN- 1.5 x bodyweight walking ½ mile
Have no idea what this is
Posted on 3/31/20 at 7:14 pm to LSU Patrick
quote:
Have no idea what this is
A imman is where you take 1.5x bodyweight on the bar. Put it on your back and walk a mile. Nobody has ever completed it, atleast not verifiable.
This challenge is half that. Still crazy hard.
Posted on 3/31/20 at 7:49 pm to lsu777
Yeah. That sounds miserable.
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