Dog Brothers Public Forum
DBMA Martial Arts Forum => Martial Arts Topics => Topic started by: VTach on May 23, 2005, 11:37:32 AM
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My empty hand practice includes a lot of conditioning. We do Muay Thai Shin Kicks to the inner and outer legs, strikes to the shins, Shin Kicks to the abdomen, and knees to the upper arms and legs from the plum. Other training includes ball of the foot kicks to hard objects, smashing our forearms together and Shin Kicks or punches to the forearms.
I'm not naturally tough, but I'm able to take some pretty decent hits thanks to those drills.
Assuming an up an coming Dog can't take a hit from a stick very well (me), how do you get him ready for his first Gathering? I'll admit I'm a bit confused about how hard people are actually suppose to be swinging. Is it really full contact or is there a "no wind" rule? Can you guys take those hits out of pure meanness and adrenalin, or do you condition ahead of time?
Peace,
John
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Woof VTAC, I will take a stab at your question, and hope that others will also. I have been to two gatherings so my experience is limited to say the least. I watched in my first and fought in my second.
My suggestion would be to work alot on footwork(mobility) and defense like your roof blocks and that kinda thing. Idea being....be mobile to get out of the way of whizzing sticks and defense to block any that you cant get out of the way of! :shock: Reason being, at the gatherings its all out and they hit very very hard no holding back, that is of course unless you have your opponent hurt then you obviously dont want to send him to the hospital. Though that happens too........
Train with some light weight sticks or padded sticks type stuff, it will still probably hurt and that will give you some idea what to expect. Adrenalin fear and all that happy intense stuff will carry you a long way.
These guys are great and they will bring you right in. Theres a great sense of comaradrie among them ,so i recommend you do it.
Besides if you get there and decide its a bit much no one will say the less of you if you decide not too fight. Its all good and a great time. Not to mention a great learning and growing experience. Go for it!
Tom
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John,
I have found that adrenalin is my best friend when fighting. In my last tournament I took a good amount of hits from the other guys stick and I only really remember feeling one of them. I honestly believe that when weapons are involved no matter what the weapon is, there is no way to condition the body to getting hit by them. While I do believe to a certain extent that the body does "harden" I also belive that there is a limit to how far it can go.
Gruhn
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John,
We also do a lot of impact conditioning, much the same way you do, and with medicine balls. I truly believe this helps. Tom and Ryan both have great points as well. Skill and mindset are both very important parts of the equation. It also helps to be in great shape, you'll tolerate more and recover faster.
Tony Torre
Miami Arnis Group
www.miamiarnisgroup.com
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Don't beat yourself to death. Medicine balls are fine. There are plenty of old timers living on Advil. Look at a Thai's shin after growing up as a fighter. Keep your joints healthy and stay mobile and reduce inflammation with diet. If you can't see your abdominals,...you're fat. Get lean and work on footwork. Train to last your whole life,...not be an aging crippled has been.
--Tom Furman www.physicalstrategies.com
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Woof All:
I began preparing for a tracking course in 8 weeks. The course will entail wearing about 45 pounds for many miles over very uneven terrain, so I have begun acclimating myself to hiking with weight. Thanks to my wife helping me find my weight vest yesterday, today I was able to use my weight vest.
I did only 3.3 miles, all barefooting in my Vibram VSOs.
Mile 1: natural
Mile 2: 25 lbs.
Mile 3: 50 lbs:
I wear a watch with a pulsemeter and was surprised at how little the weight affected my pulse.
The Adventure continues!
CD
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I prefer a more gradual method for weight acclimation. Get yourself a newborn and one of those "Instant Domesticator" baby harnesses. Start with a newborn of about nine pounds. It would be better if they ramped up the weight more gradually, but they seem to grow much faster and hit 20 lbs in the first six months. Squats and split squats will help raise the pulse. For interval training, grab a second baby, such a two year-old, and carry both.
Seriously, sticks are dangerous, but it's not as bad as it looks. Observe "empty handed" training on a heavy bag. You see people slam the bag and never miss. The same person in a ring lands only the rare good blow. As others have recommended, learn to use a roof/cross block for closing (you are attacking) and a DeQuerdas (medium range) style hand-reinforced block for defense. (To cover angle #1, stick tip up, weapon-bearing hand at chest level, empty hand (thumb towards body) behind stick to reinforce at 1/2 or upper 1/3. The important point is to position stick to cross (maximal intersection) #1 angle. That positioning is effective ableit somewhat uncomfortable without 10,000+ repetitions. Both of those blocks have worked well for me in sparring and at Gatherings, although I'll have to admit that I needed to be hit very hard in order to learn the proper positions - something years of drills in class will not teach.
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:-D
Here is a routine someone recommended to me:
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_______________ preparatory training program. This program is physically and mentally
demanding. To accomplish physical-related goals set by ----, applicants must be in good physical
condition upon arrival at ---------. Soldiers attending the ---- Program will perform physical
tasks that will require them to climb obstacles (by use of a rope) 20 to 30 feet high, swim while
in uniform, and travel great distances cross-country while carrying a rucksack with a minimum of
50 pounds. The ---- Program requires upper and lower body strength and physical endurance
to accomplish daily physical-oriented goals on a continuous basis for 24 days. Below is a recommended
5-week PT program consisting of realistic physical and mental goals relative to physical
requirements set by the ---------- ---- committee (if you have time, work out more than 5
weeks prior to arrival).
4-3. Stages of physical fitness. Attaining physical fitness is not an overnight process; the body
must go through three stages:
a. The first is the toughening stage, which lasts about 2 weeks. During this time the body
goes through a soreness and recovery period. When a muscle with poor blood supply (such as a
weak muscle) is exercised, the waste products produced by the exercise collect faster than the
blood can remove them. This acid waste builds up in the muscle tissue and irritates the nerve in
the muscle fiber causing soreness. As the exercise continues, the body is able to circulate the
blood more rapidly through the muscles and remove the waste material, which causes soreness to
disappear.
b. The slow improvement stage is second stage in attaining physical fitness. As the body
passes through the toughening stage and continues into the slow improvement stage, the volume
of blood circulating in the muscle increases and the body functions more efficiently. In the first few
weeks the improvement is rapid, but as a higher level of skill and conditioning is reached, the
improvement becomes less noticeable. The body reaches its maximum level of performance between
6 and 10 weeks. The intensity of the program and individual differences account for the
variance in time.
c. The sustaining stage is the third stage during which physical fitness is maintained. It is
necessary to continue exercising at approximately the same intensity to retain the condition developed.
4-4. Physical workouts. Physical workouts should be conducted a minimum of 4 days a week;
work out hard one day, easy the next. A hard and easy workout concept will allow maximum effort
for overloading both the muscle groups and cardiorespiratory system; it will also prevent injury and
stagnation in the program. For example: Monday, Wednesday, and Friday--Hard workouts (overloading
of muscles) (Saturday used for extra long workouts). Sunday, Tuesday, and Thursday--
Easy workouts. This is the time to practice swimming and work on overall fitness; sprints, pull-ups,
push-ups, and especially stretching.
a. Prior to each workout, 10 to 15 minutes should be devoted to performing stretching exercises.
Additionally, the ----------- Surgeon recommends a well-balanced diet be incorporated
with this recommended PT program and that daily fluid (water) intake be increased.
4-1
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b. Week 1. (Only hard workout days are listed here. Make up your own workouts on your
“easy” days.)
(1) Day 1: See what you can do. Do the best you can do.
(a) APFT (maximum performance in all events, see what you can do).
(b) One hundred-meter swim (nonstop, any stroke, do not touch the side or bottom of the
pool).
(c) Forced march with 30-pound rucksack, 3 miles in 45 minutes (along a road) or 1 hour if
cross-country. (Wear well broken-in boots with thick socks.)
(2) Day 2:
(a) Three sets of push-ups (maximum repetitions in one-half minute period).
(b) Three-mile run (moderate 8- to 9-minute mile pace).
(c) Rope climb or three sets of pull-ups (as many as you can do).
(d) Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along a road) or
1 hour and 40 minutes (cross-country).
(3) Day 3: Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along
the road) or 1 hour and 40 minutes (cross-country).
c. Week 2.
(1) Day 1: Repeat of day 3, week 1 (forced march), extend distance to 8 miles with 35-
pound rucksack in 2 hours (along a road) or 2 hours and 40 minutes (cross-country).
(2) Day 2:
(a) Three sets of push-ups, pull-ups, sit-ups (maximum repetitions in 35-second period three
times).
(b) Run 5 miles (moderate 8- to 9-minute mile pace).
(c) Three sets of squats with 35-pound rucksack (50 each set). Go down only to the point
where the upper and lower leg forms a 90-degree bend at knee.
(3) Day 3: Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4
hours (cross-country).
d. Week 3.
(1) Day 1:
(a) Four sets of push-ups, pull-ups, and sit-ups (maximum repetitions in 40-second period).
(b) Run 4 miles (fast to moderate 7- to 8-minute mile pace.)
4-2
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(c) Four sets of squats with 40-pound rucksack.
(2) Day 2: Forced march 12 miles with 40-pound rucksack in 4 hours (along a road) or 4
hours and 40 minutes (cross-country).
(3) Day 3:
(a) Four sets of push-ups, sit-ups, pull-ups (maximum repetitions in 45-second period).
(b) Run 6 miles (fast to moderate 7- to 8-minute pace).
(c) Four sets of squats with 40-pound rucksack.
e. Week 4.
(1) Day 1: Forced march 14 miles with 50-pound rucksack in 4 hours (along a road) or 4
hours and 40 minutes (cross-country).
(2) Day 2:
(a) Four sets of push-ups, sit-ups, and pull-ups (maximum repetitions in 1-minute period).
(b) Run 6 miles (fast to moderate 7- to 8-minute mile pace).
(c) Four sets of squats with 50-pound rucksack.
(3) Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 45 minutes (along
a road) or 6 hours (cross-country).
f. Week 5.
(1) Day 1:
(a) Run 3 miles (fast 6- to 7-minute mile pace).
(b) Five hundred-meter swim (nonstop, any stroke, but not on your back).
(2) Day 2: APFT. You should be able to achieve a score of at least 240 (minimum of 70
points in any one event) in the 17 to 21 year age limit. If not, work out harder.
(3) Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 30 minutes (along
a road) or 6 hours (cross-country).
4-5. Considerations.
a. For forced marches, select boots that are comfortable and well broken-in (not worn out).
Wear lightweight fatigues and thick socks (not newly issued socks). Army issue boots are excellent
if fitted properly.
b. Utilize map and compass techniques whenever possible during forced march cross-country
workouts.
c. Insoles specifically designed to absorb shock will reduce injuries.
4-3
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d. Practice proper rucksack marching and walking techniques:
(1) Weight of body must be kept directly over feet, and sole of shoe must be flat on ground
taking small steps at a steady pace.
(2) Knees must be locked on every step in order to rest muscles of the legs (especially when
going uphill).
(3) When walking cross-country, step over and around obstacles; never step on them.
(4) When traveling up steep slopes, always traverse them; climb in zigzag pattern rather
than straight up.
(5) When descending steep slopes, keep the back straight and knees bent to take up shock
of each step. Dig in with heels on each step.
(6) Practice walking as fast as you can with rucksack. Do not run with a rucksack. When
testing, you may have to trot to maintain time, but try not to do this during training, it may injure you.
(7) A good rucksack pace is accomplished by continuous movement with short breaks (5
minutes) every 6 to 8 miles.
( If you cannot ruckmarch, then do squats with your rucksack. (One hundred repetitions,
five times or until muscles fatigue.)
e. On each day (not listed in training program) conduct less strenuous workouts such as
biking and short or slow runs. To complement push-up workouts, weight lifting exercises should
be included (for development of upper body strength) in easy day workout schedule. Swim as
often as you can (500 meters or more).
f. Once a high level of physical fitness is attained, a maintenance workout program should be
applied using the hard and easy workout concept. Once in shape, stay in shape. Do not stop this
5-week program. If you have met all the goals, then modify program by increasing distance and
weight and decreasing times. Be smart, don’t injure yourself.
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Thats a Army Special Forces Training. Im pretty sure..When I went though Ranger Training I saw some of that.
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Average grunt/leg infantry type of conditioning. This stuff is moving beyond the basic workouts done in boot/basic to get base conditioning for passing the PFT/ AFT. None of the timed humps are done, and are done in regular sweat gear. If you are wanting to up your pulse, start shortening your time goals or do intervals.
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Maxx: Yes, it is-- I redacted it when I posted it because I didn't know at the time that it was public info that it was SF.
R: In addition to the aerobic conditioning, I need to prep my ability to carry weight on my upper body, and do hills for a goodly number of miles.
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There goes your neck......you may not look like a linebacker, but you will probably develop those weightlifter bumps at the base of your neck, also do not be surprised if you get a few back of the head headaches. New muscles growing on either side of your neck, reinforcing the column of the spine, will cause adjustments. I had some real nasty headaches when I went thru SOI once upon a time ago. The only excersises that you can do in the gym that I recall are standing presses with the bar behind your head/neck. wearing the weight vest all the time is a good idea too, but remember the Pack is going to change your center of gravity. Do some footwork with a 20-35 lbs. pack on...........
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I have already experienced in a small way the changes in the center of gravity. You make a good point about training to get used to this. Maybe I will begin with some lateral lunges , , ,
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Thursday: 3.3 miles with 50 pounds
Today, another 3.3 miles with 50 pounds.
Average pulse mile 1: 97
AP #2: 103
AP #3: 111
5.30 minutes per 1.1 miles
The original plan was to go 4.4 miles but with only one day's rest the muscles of my upper back we saying it was enough for the day. My next session will have two days rest so I will bump it up to 4.4 miles then.
I do like the way the weight vest is teaching me things about posture and gait. Today I was noticing that carrying the vest was easier the more I opened the thoracic region of the spine (think scapula down, rhomboids activated, pec minor released, thumbs parallel, heart chakra open) In conjunction with maintaining each foot on the ground longer subtly improves hip alignment and counter swinging the shoulders (e.g. right shoulder forward on left step) diminishes heel strike. Now the hips roll nicely and I start opening up the hip flexors.
Still my pace is slow (about 5.40 per 1.1 miles). Someone advised me to have longer strides. For me this seems to really increase heel strike. Am I doing something wrong?
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it sounds like you are doing it about right. relatively quiet upper body so the load doesn't pound you silly and working the lower body/ core as suspension/propulsion.
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I'm looking to bump up my distance and/or heart rate on Tuesday.
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3Mph times 8 hours should give you an idea of range. although you could try and force it to 5Mph for heart rate I would look at getting the "regular" pace down for the endurance. Camping and other chores also take energy, not to mention you have to be able to keep up with whatever you are tracking..........
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I have been told to be capable of 4-12 miles a day for 5 days over very uneven terrain. We will be returning to a home base, probably a ranch, every night.
I see I have reported a major glitch. My 1.1 mile time is NOT 5:30. Hell my one mile time in high school was 6:00 and that was without any weight! The dirt loop on which I have been doing my work is .28 (hence the weirdness of reporting increments of 1.1 miles) and everytime I pass my truck I have a piece of paper and a pen on the windshield wiper which I use to jot down my data (number of laps, pulse) as I go by. The 5.30 is a rough approximation of my time for the .28 of each lap. Overall I am averaging just over 3 miles per hour.
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I have been told to be capable of 4-12 miles a day for 5 days over very uneven terrain. We will be returning to a home base, probably a ranch, every night.
I see I have reported a major glitch. My 1.1 mile time is NOT 5:30. Hell my one mile time in high school was 6:00 and that was without any weight! The dirt loop on which I have been doing my work is .28 (hence the weirdness of reporting increments of 1.1 miles) and everytime I pass my truck I have a piece of paper and a pen on the windshield wiper which I use to jot down my data (number of laps, pulse) as I go by. The 5.30 is a rough approximation of my time for the .28 of each lap. Overall I am averaging just over 3 miles per hour.
Sounds like your training for a mini selection course Spec Ops and SAS do. Can you share what your up to? I'm intrigued.
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At 57 I am a tad old for such things.
Can I share?
No. :evil: :lol: :lol:
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I have been told to be capable of 4-12 miles a day for 5 days over very uneven terrain. We will be returning to a home base, probably a ranch, every night.
I see I have reported a major glitch. My 1.1 mile time is NOT 5:30. Hell my one mile time in high school was 6:00 and that was without any weight! The dirt loop on which I have been doing my work is .28 (hence the weirdness of reporting increments of 1.1 miles) and everytime I pass my truck I have a piece of paper and a pen on the windshield wiper which I use to jot down my data (number of laps, pulse) as I go by. The 5.30 is a rough approximation of my time for the .28 of each lap. Overall I am averaging just over 3 miles per hour.
Sounds like your training for a mini selection course Spec Ops and SAS do. Can you share what your up to? I'm intrigued.
Look lower on the thread
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hey crafty, what tracking course are you attending? is it _________ tactical tracking? those guys are top notch.
some of the conditioning stuff i have been doing this winter: living in 3 pound sorel boots, hiking through shin to mid-thigh deep snow, dragging toboggans through unbroken snow and broken trails and down roads loaded with over 200 lbs of gear( on the slick road is very minimal resistance), jogging with the boots on when on a trail, and such activities, upper body strength can go down if not careful, carrying firewood and chopping it into length helps some
good and interesting to read the variety of workouts posted, thanks guys tim
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This was of part of my first hill routine.
http://www.youtube.com/user/DBMAVIDS?feature=mhw4#p/a/u/0/pD7QO0m9hKc
Today I did the same, but worked up to 35lbs.
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I just read a lot of the original posts on this thread. The conditioning referred to is the "toughening up" that everyone has to experience when doing any martial art. Knowing when that punch REALLY hurt or figuring out what punishment you can routinely take and still be well enough to continue training.
I noticed that my SCA and BootCamp experiences did set me apart from a lot of the rest of the population, and martial arts training does that for non-service experienced folks. The constant impact from doing bag work or pounding from jump rope or doing the miles to build base endurance. the dings and dents of sparring and learning the new moves and falls. The branches in the face from forgetting to duck when moving thru bush. The callouses built up from rock abrasion when climbing, hiking.
Basically you develop a sense of your own durability, because of all this activity, and your baseline of durability is far higher than most people. The conditioning you have been thru also gives you a sense of how you can adapt to physical hardships, which is a rare thing for most people today. That helps explain the perception of the average joe six to 24 pack, that we are all nuts, heroes or extremely tough. Our ability to endure and dish out is higher.
Crafty, since you are starting out with a higher baseline than the average joe, you are probably going to do fine in the tracking course. all you are probably doing right now is getting used to the idea of the straps on your shoulders and getting some skin thickened up there.
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Woof Rarick:
Tail wags for the kind words of encouragement.
Since I last posted on this thread I have done 6.16 miles with 40 lbs at 3 MPH and a 5 trip day at Bluff Cove with 40 lbs plus some lesser workouts. Although I may be losing a bit by doing a seminar this weekend (I am in Toronto as I type) this week I will seek to test myself a bit for level ground distance with 40 lbs.
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Wear ankle weights or a weight vest if you can get away with it, they do help.
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I am wearing a weight vest, but why the ankle weights?
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It builds the legs for stuff like sand and mud, and you said you are not used to boots either? I can remember some hikes where I was busy hating on my boots, I spent a couple weeks with ankle weights (5lbs the weight of the saftey/combat boots) on whenever I had the chance and I did not have a problem afterwards unless I let myself go. I also noticed that mud on the boots was not so annoying, and the give in the sand did not cause the endurance burn so much anymore.
Think a week of forced marches from beach into the coastal hills, usually about 15 miles up to 30 miles at least once. That is what made me decide to go technical when the opportunity came up, being tied to the runway or shop takes care of those "nature hikes with Malice gear".
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I got some Converse Army type boots after working with some special folks a few years ago, but frankly I don't like them at all. They are blister factories. I much prefer the civilian type Merrills hiking boots that I am using now in total comfort.
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Girevoy Sport
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Uh , , , care to flesh that out a bit? :lol:
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Girevoy sport is competitive kettlebell lifting. It's been a contested sport in Eastern Europe for years but has only relatively recently made its way to the US and other countries outside the Eastern Bloc. For the development of both strength and endurance the methods used by competitive lifters to prepare for these events are probably second to none. Training methods used by these athletes with just the kettlebell I believe take the place of many other forms of conditioning using other weights or training equipment.
The only events are the snatch using one kettlebell, the jerk using two and long cycle using two kettlebells as well but doing multiple clean and jerks. Each is contested for ten minutes. The goal is to perform as many lifts as possible. Below are some clips of events.
http://www.youtube.com/watch?v=h3BOsDVfSgk
http://www.youtube.com/watch?v=3Mw23f-V_3k
http://www.youtube.com/watch?v=GwbsmqzTsko
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The best boots I ever had (and still have- 3rd resole) are Redwings. I could not use them in the service- wrong color- but whenever long walks in the woods are likely I use them. Yes they have some extra weight, but they have been to the top of El Capitan(CA), and the bottom of Silver Creek Falls (OR). They also held together when a pair of Timberlands self destructed on the side of Hood (WA), and have been all over Mary's Peak (OR) in or out of winter time.
A suggestion for conditioning too, would be to do some "bad Bush" work, going off the beaten path. If someone/thing knows you are tracking them, they will not make it easy for you to catch them. Better get used to coping with logs, whippy branches and all those wonderful woodsy gotchas when there is an easier way home. Especially if you are going to be training in a decidedly "wilderness area" type environment where there is NO human intervention at all.
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Not much of that available where I live in Los Angeles :lol:
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Do you have a regional park like the one in Thousand Oaks? (wildwood) It is mostly grass and scrub, but a lot of it blocks line of sight and would help you get used to mainaining direction while dodging trees and bush.
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I suppose, but I am a busy man with many claims on my time. Teaching, training, family life, business matters, this forum :lol: etc.
Though I am enjoying the training greatly, it is not easy finding the extra hours for the training involved for this tracking course already. It took me three hours to walk the 9 miles on Tuesday-- and I am adding a mile a week until I hit 12 miles- which will be 4 hours. The simple fact is I am not going to add lots of driving time on to what I am doing already.
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3 mph is a good pace. Were you wearing a pack?
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A weight vest-- to more closely imitate how I will be wearing much of my weight on the course.
As for 3 mph being a good pace , , , you're being very kind.
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the military calculates its humps at that pace........that is with a 50 pound pack+the susper/belt tactical+ whatever you have in hand (rifle/ammo cans) so about 70 to 80 lbs. So you like delta vests too? I lke the weight ditribution on the as well.
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I've experienced full battle rattle a few times and I am greatly impressed with how efficiently it helps to carry the weight. That said, the more I go into training this, the more in awe I am of what our fighting men are doing. Here I am noticing the difference between 40 and 50 pounds and they are carrying 70-80 and sometimes much more than that-- and operating in temperatures overe 100 or more at altitudes that would tax me to walk unweighted.
Anyway, I have been told that we will be carrying about 45 pounds for 4-12 miles a day and returning to our base of operations every night. The wide range of daily mileage I suspect is due to the fact that sometimes the trail is lost and lots of time must be invested in moving extra slowly while recovering it.
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Yeah, it is amazing what the body can do when properly maintained, and given the right conditioning for the operational environment. The high cold mountains of Afpakistan to the low deserts of S, afghanistan and s. iraq..........
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Continuing my rucking based routine: I think I am ready to leave the flat course rucking behind and focus on hilly work. Yesterday did 60 pounds on my hilly route (150 feet in .33 of a mile according to mapmyquest.com ) for 3 miles. On non-rucking days I do my strength work-- currently focused on a return to heavier weights. (the weights are heavier for me, but the numbers are not impressive at all, I'm "just an old man having a good time") Monday was deadlifts and back (chins, t-bar bench rows. Today will be squats and chest/shoulders, along with rowing machine for cardio.
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Second post of the day:
I like the way this man thinks:
http://www.tmuscle.com/free_online_article_issue/issue_625#death-march
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Keep hitting those weights Marc! I love Dead Lifts, I am currently trying to Break a 400 Dead, I squatted 435 last Wednesday and my knees are not the same today ahahah.
You can try the Bear
http://www.youtube.com/watch?v=0WOP9J7QPwI
I am currently pushing 135 on this and it's killing me. Give it a try
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Looks awesome Max, but the range of motion for my elbows simply does not allow for the clean and front squat. :cry:
Right now I am just returning to deadlifting after many years away from it AND I am rucking what is for me at a fairly intense level so I am starting out easy and just taking the progress that comes easily. Squatting has remained part of my annual cycle for many years and I am fairly familiar with how my numbers on it go. Today was the first day of my squat cycle. I certainly could have gone heavier than I did, but I am more interested in how I will do tomorrow on my hilly ruck route. I am thinking of upping to 70 pounds and/or increasing the distance.
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I would love to try and fit that into my program but School,Training and other does not allow me to fit anything like rucking. If I had the time I would, Man I would love to. But right now it's just lifting heavy arse weight, Push and keep pushing! To even get Cardio in I had to create a Sayoc Abdominal Cardio Template to get everything in. The template works and keeps my game up in the Knife department.
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the parking lot here at work sometimes has people playing tractor pull with their SUV's........... The guy with the minicooper catches endless grief............ acouple of the guys here do an around the block pull with a weight sled, but that NSW mile is downright ugly. There is also that routine that came out when "spartans" was playing several excesizes that totaled 300 reps and destroyed the body. A google or search on youtube will turn it up.
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40 minutes today with 80 pounds and another 40 with 70 pounds on the Bluff Cove path. Huffin' and puffin'!
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My required working weight is 45 pounds, so today I did 45 pounds for 6 miles (9 trips down and up) at Bluff Cove. Nasal strips definitely helping breathing.
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6.67 miles today with 45 pounds at Bluff Cove.
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Looks like you are going to do fine. How are the collarbone, neck, and head feeling? The aches manageable?
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:?
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When I was in competitive martial arts in my youth and in the military. I found arm endurance was critical as leg endurance to a competitive activities. From the high pan-aerobic type exercises I could lock my arms and people could not break my locks. In organized team work outs we would do pushups for arm endurance. The pushups would condition the triceps and the pecs but not the biceps, and forearms, which were my fortie (I think that is the correct spelling). I had influences who were into alternative forms of exercise one that stuck is the link below. I am thinking this kind of conditioning would also improve the abilities of the stick fighter. Since the suggested movements are from light sticks to heaver sticks. When in public someone can use weights with the same movements, and bring less attention to themselves.
I am not sure please let us know what your thoughts are. Can this type of exercise improve the fighting potential of a competitor?
http://www.cbass.com/DESKOF.HTM
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just finished 80 sets of vo2 snatches with a 16kg bell at 7 reps per set on the 15:15 protocol
grip, hip drive, and lung capacity all get taxed
though, since I have done this protocol a few times now, 80 sets is not that big of a stretch any more
barely get out of breath, not bragging, just saying that you adapt to whatever you do and if you minimize the stress levels, you adapt faster
40 minutes tops, 15 sq feet of space with enough overhead room for the weight at full lock out, and a moderate weight and you are in business
if anyone is interested in the protocol I can give you the basics pretty quickly
once a week has been my pattern lately, with as much stick work and knife action as I can fit into my schedule
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a) A snatch is from hanging to shoulder or overhead?
b) Are you saying you have 15 seconds to do 7 reps and then 15 seconds to rest?
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just finished 80 sets of vo2 snatches with a 16kg bell at 7 reps per set on the 15:15 protocol
grip, hip drive, and lung capacity all get taxed
though, since I have done this protocol a few times now, 80 sets is not that big of a stretch any more
barely get out of breath, not bragging, just saying that you adapt to whatever you do and if you minimize the stress levels, you adapt faster
40 minutes tops, 15 sq feet of space with enough overhead room for the weight at full lock out, and a moderate weight and you are in business
if anyone is interested in the protocol I can give you the basics pretty quickly
once a week has been my pattern lately, with as much stick work and knife action as I can fit into my schedule
We did this workout a while back , at the kettlebell place I train at here in Ohio. It was snatch from the floor up over the head to lock out. It was Brutal and humbleling !
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Is this "saying (I) have 15 seconds to do 7 reps and then 15 seconds to rest?"
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just finished 80 sets of vo2 snatches with a 16kg bell at 7 reps per set on the 15:15 protocol
grip, hip drive, and lung capacity all get taxed
though, since I have done this protocol a few times now, 80 sets is not that big of a stretch any more
barely get out of breath, not bragging, just saying that you adapt to whatever you do and if you minimize the stress levels, you adapt faster
40 minutes tops, 15 sq feet of space with enough overhead room for the weight at full lock out, and a moderate weight and you are in business
if anyone is interested in the protocol I can give you the basics pretty quickly
once a week has been my pattern lately, with as much stick work and knife action as I can fit into my schedule
How long did it take you to work up to that? Also, did you get any HR measurements?
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a) A snatch is from hanging to shoulder or overhead?
b) Are you saying you have 15 seconds to do 7 reps and then 15 seconds to rest?
A hardstyle kettlebell snatch is from fully loaded position (bell swung behind you) to fully locked out (the bell in the same position it would be at the top of a military press, where it must hang motionless for a moment). On the way down you will actively spike the weight so that it swings back into the "hike" position before repeating.
The cadence is based on dividing up your max snatches over a minute. It's basically dipping just above anerobic threshold and then recovering multiple times. It's an escalating volume protocol, so you would start with whatever percentage of 80 sets you can comfortably finish and then adding sets each session
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a) A snatch is from hanging to shoulder or overhead?
b) Are you saying you have 15 seconds to do 7 reps and then 15 seconds to rest?
the snatch is executed as selfcritical described, a swing back from the 3 pt postition to full overhead lockout (bell and shoulder in same line)
most folks start at 6, some at 7, it depends on the cadence test
yep, you work on a 15:15 work rest ratio for as many rounds as you can manage with good form while maintaining the cadence
and as selfcritical stipulates, you accelerate the bell on the down swing (it weighs up to 4 times more as you pull it out of the hole because of this, overspeed eccentric)
as to how long it took to work up to this
I am an RKC, so I had a good deal of proficiency in the snatch before I started, but it took about 3 mos total to hit the first 80 sets at 6 per, about 3 wks later it was 80 at 7, then about 1 mos later 80 at 8, I then continued on the protocol as it is designed to go for 36 sets of 20 on the 36:36 work rest ratio
I have also done this with single and double 16kg push press for 6/7/8 reps per
it can be brutal, but gratifying
the conditioning you get for the grip, legs, arms, shoulders and explosive power in the legs and the core stabilization work are all big hits in my book
lots of bang for your buck
did it in the rain again this weekend, and that is a whole other animal ;)
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just finished 80 sets of vo2 snatches with a 16kg bell at 7 reps per set on the 15:15 protocol
grip, hip drive, and lung capacity all get taxed
though, since I have done this protocol a few times now, 80 sets is not that big of a stretch any more
barely get out of breath, not bragging, just saying that you adapt to whatever you do and if you minimize the stress levels, you adapt faster
40 minutes tops, 15 sq feet of space with enough overhead room for the weight at full lock out, and a moderate weight and you are in business
if anyone is interested in the protocol I can give you the basics pretty quickly
once a week has been my pattern lately, with as much stick work and knife action as I can fit into my schedule
How long did it take you to work up to that? Also, did you get any HR measurements?
I have not checked in a while, my resting is between 45 and 65 avg
I have been up above 205 for 5 minutes straight snatching the 24kg, that was fun
maybe next time out I will hit the monitor again
this protocol is specifically designed to increase strength and cardivascular conditioning at the same time, with a side effect of an increase in the ejection fraction of the left ventricle without increasing the thickness of the muscle wall
one of my clients went from heart disease with lower than avg ejection fraction to better than avg in 3 mos while simultaneously losing about 30 pounds of fat and gaining close to 15 pounds of muscle, went up 3 coat sizes and had to buy new pants, not for the waist ;)
all I know, is it makes knife and stick sparring a lot easier, and thai pads dont kill me the way they used to
more gas, more power and torque, lower rpms
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a) A snatch is from hanging to shoulder or overhead?
b) Are you saying you have 15 seconds to do 7 reps and then 15 seconds to rest?
the snatch is executed as selfcritical described, a swing back from the 3 pt postition to full overhead lockout (bell and shoulder in same line)
most folks start at 6, some at 7, it depends on the cadence test
yep, you work on a 15:15 work rest ratio for as many rounds as you can manage with good form while maintaining the cadence
and as selfcritical stipulates, you accelerate the bell on the down swing (it weighs up to 4 times more as you pull it out of the hole because of this, overspeed eccentric)
as to how long it took to work up to this
I am an RKC, so I had a good deal of proficiency in the snatch before I started, but it took about 3 mos total to hit the first 80 sets at 6 per, about 3 wks later it was 80 at 7, then about 1 mos later 80 at 8, I then continued on the protocol as it is designed to go for 36 sets of 20 on the 36:36 work rest ratio
I have also done this with single and double 16kg push press for 6/7/8 reps per
it can be brutal, but gratifying
the conditioning you get for the grip, legs, arms, shoulders and explosive power in the legs and the core stabilization work are all big hits in my book
lots of bang for your buck
did it in the rain again this weekend, and that is a whole other animal ;)
I've done the 15:15 twice. Usually takes me about 4 weeks. My issue is I went to this immediately after having done tons of HIIT work, and I really didn't have a very strong Aerobic base. I've cut back on this and am specifically working on cardiac output work for a while, and will get back to VWC as soon as I've lowered my RHR some more.
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more of a results of conditioning but any way
recently had to make a 1 mile run in torrential downpour with full pack (my edc pack weighs in at around 60lbs with laptop, training blades, sticks, video and ipod gear, cords, whatever I am reading, my work and gym clothes etc.)
managed to nail it in tevas in less than 9 minutes, and barely got my breath up
love me some kettlebells for conditioning
and I love me some biofeedback to let me in on what to do
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:-o :-o :-o :-D
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for anyone who has to wear a tactical style boot for job or just because you like em
http://www.youtube.com/watch?v=C_cNF-3pZXs&feature=autofb
practical review of the Nike SFB from a gentleman that just finished Ranger School
apparently they are good for Rucking.....
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VO2 max day
10 minutes of turkish get ups with a 16kg bell
66 rounds of 15:15 work rest ratio consisting of 10 rounds of double 16kg push press @6 per set/10 rounds of snatches 16kg @6 per set(switching hands each round)/10 rounds of 16kg push press @6 per set/10 rounds of double 16kg push press @6 per set/10 rounds of snatches 16kg @6 per set(switching hands each round)/10 rounds of 16kg push press @6 per set/ending with 6 sets of double 16kg cleans @6 per set
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Crafty, are you still with the Vibram shoes???? how are they working for you
how sturdy are they????
Edit:
I juste chequed the Vibram page and the onely store that Officialy caries them IN HOLE mexico its a walking distans from my home haha
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not Guru Crafty, but I have a pair of kso's and sprints that I wear almost daily for more than a year
my gym pair finally (after 2 yrs) started to wear through on the big toe
the flow's only see use during the cooler months and they are going strong with little sign of wear
I have 2 prs of sprints, one pair of kso's and a pair of flow's
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Thanks 5Rings il give them a try then :-D
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Pau:
I echo 5Rings comments. I wear mine quite frequently, including for athletic endeavor (e.g. playing lacrosse with my son).
Also, I forget if you are married, but if you are not you will be able to enjoy the many conversations women initiate with you about them :wink:
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recently I had to make a concession to the reality of the envrionment (I live in MN) and professional appearance
you may also check out vivo barefoot shoes
dharma or aquas are my pick
3mm kevlar sole, super thin, super flexible, and they look like normal shoes
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Just started working out with kettlebells. Got a good reminder how important proper form is when I started to stand up a bit too early while doing two arm swings. :-o
Lucky it was the smallest kettlebell and I had mostly stopped it's motion.... :roll:
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Quoting myself, "Intelligence is the amount of time it takes to forget a lesson."
Lets see how long you remember this one :lol:
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I think that lesson was conditioned right into the deepest part of my brain. :cry:
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Walker eats once a day and trains 6 to 7 hours in mixed martial arts
This is mind-boggling!
Copied and pasted from http://www.cnn.com/2010/HEALTH/10/11/herschel.fitness.martial.arts/index.html?hpt=C2 (http://www.cnn.com/2010/HEALTH/10/11/herschel.fitness.martial.arts/index.html?hpt=C2):
STORY HIGHLIGHTS
- Herschel Walker, 48, is training for his second mixed martial arts fight, set for December 4
- Former running back: "I'm in better shape than I've ever been in"
- Walker eats once a day and trains 6 to 7 hours in mixed martial arts
- He's also had stints in ballet dancing and Olympic bobsledding
(CNN) -- Javier Mendez, a mixed martial arts trainer for 32 years, scoffed when he heard that retired NFL star Herschel Walker, who's nearing 50, wanted to compete in ultimate fighting.
"Yeah, I didn't think he could do it," Mendez said. "I thought it was a joke."
Walker had been out of football for 12 years. Aging football players tend to get flabby, play golf or relive the spotlight under "Dancing With the Stars."
But the 1982 Heisman Trophy winner from the University of Georgia always had an unorthodox streak.
After stints of ballet dancing, Olympic bobsledding, running track and field, gaining a black belt in taekwondo and retiring from a celebrated football career, Renaissance jock Walker has dived into the most physically demanding and controversial sport of his career.
At 48, Walker is training for his second Strikeforce mixed martial arts fight, scheduled for December 4.
"I was in great shape when I was younger," he said. "This is the toughest thing I've ever done. I think that's the reason I'm in better shape than I've ever been in."
He was chosen to pose naked for ESPN The Magazine's "The Body" issue (http://sports.espn.go.com/espn/news/story?page=espn-magazine-body-issue-2010), out last week, to show his muscular physique.
"I'm going to do something different, to be a little different than the average person," he said. "You can't be in the same cookie cutter."
Walker has never followed the fitness norms.
He eats once a day, skipping breakfast and lunch. After a long, intense day of training, he eats salad and bread for dinner. He doesn't care for meat or fuss about getting enough protein. Walker's a vegetarian.
"It's a mindset -- something I've been doing for a long time," he said. "I don't worry about protein. I don't worry about all that. I'm from old school. I grew up in south Georgia. They didn't worry about cholesterol or protein. They went out and worked and lived a long time, so I don't put a lot of worries in my mind. I just get it done."
Sometimes, Walker doesn't have an appetite and will go through seven hours of wrestling, kickboxing, sparring and practicing jujitsu without having eaten for three or four days.
"It's just unbelievable," said Mendez, who trains Walker at the American Kickboxing Academy in San Jose, California. "He shouldn't be able to do what he's doing. I don't think it's possible to eat as little as possible and work out the way he does. There's no way. He's an unbelievable athlete."
Mendez doesn't try to change it either.
"You can't fix it, because it's not broken," he said. "You can try to understand it -- good luck with that."
And no, Mendez thinks it probably won't work for most people.
At 5:30 a.m., Walker wakes up to do 750 to 1,500 push-ups and about 2,000 sit-ups.
"I try to show the world at my age, I could do it," Walker said. "I'm not trying to be arrogant. My parents say you can't make excuses in life, you've got to get it done."
And he did. In his first Strikeforce fight in January, Walker defeated Greg Nagy, a fighter almost half his age.
Walker's genesis into a Renaissance jock sprang from chubby beginnings.
He was a pudgy boy with a stutter who was picked on and shoved as a child.
At 15, he said he "started working out after watching 'Love Connection' and started doing push-ups and sit-ups," he said. "I started doing it on my own -- that gave me confidence."
As he developed into an athlete, his interests varied from two-man bobsledding to ballet.
"When I started out as little kid, I didn't say I just want to run football. I wanted to be a great athlete," he said.
"It's mind over matter. You got to work at it. You can't assume you're a great football player so you'll win in bobsledding. It doesn't mean you don't have to work."
Walker's recent return to competition sends a different message to middle-aged men who believe that getting out of shape is the inevitable part of aging, his trainer said.
"It doesn't matter your age," Mendez said. "You can do it at any age. Look at your desire. Don't let age be a barrier to prevent you from doing something you want to do."
Shortly after his retirement from football in 1997, Walker began having symptoms of mental illness and struggled with dissociative identity disorder, or DID, formerly known as multiple personality disorder.
Herschel Walker reveals many sides of himself
Walker said he receives therapy to control the disorder.
"I have problems and as long as you admit you have a problem, that's how you become better," he said.
He even considered an NFL comeback before deciding on mixed martial arts.
The high-contact, bloody sport has often been criticized for brutality as fighters can knee, elbow and kick each other in the face. Walker shrugs off the criticism about the sport.
Fans attracted to 'forbidden fruit' of violence
"The idea of football is just as physical as MMA," he said. "I don't worry about it."
What if he gets knocked down by a younger, stronger, more nimble opponent in the ring?
"I do this 'Walker shake,' " he said. "You got to get knocked down many times, shake it off. Life is about ups and downs, and you got to keep standing up."
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sounds like a modified Warrior Diet or Eat Stop Eat
controlled fasting
consistent conscious exercise is a truly beautiful thing to behold
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sounds like a modified Warrior Diet or Eat Stop Eat
controlled fasting
consistent conscious exercise is a truly beautiful thing to behold
Woof 5ROF:
I didn't read Eat Stop Eat, but thought I read a blurb about it somewhere and it advocated fasting/skipping 2 meals only every few days? Vs eating 1 meal per day?
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thats why I tossed in the "modified"
so far everythig I can lay hands on that has enough data behind it indicates a modified Atkins with more high quality carbs from fruits and veggies and more fish is the big hit
plant based with lots of omega 3,9,11
I say whatever works for the individual and whatever is germane to the task at hand
for instance
all day today snacking on almonds and green tea
now I am devouring the wicked beans and rice with some tasty food and things that food eats in it
followed shortly by ranger IPA
and what looked like brownies
I always ask my clients"what are you doing x"
if they have a decent answer I say cool
if not we get our learn on
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A few times a week, Ret Taylor can be spotted dangling upside down from a tree branch about 20 feet in the air in New York's Central Park.
View Interactive
Brian Harkin for The Wall Street Journal
Ret Taylor lifts a found log while working out in Central Park.
."A lot of little old ladies stop and look concerned," he says.
The 32-year-old Mr. Taylor isn't channeling his grade-school jungle-gym skills. He's trying to mimic how our ancestors might have exercised before the advent of high-tech gyms and yoga studios.
Mr. Taylor was inspired by a program called MovNat, short for "Move Naturally," founded by France's Erwan Le Corre in 2008. The idea is simple: Turn nature into your gym. Get out in the sunlight and run in fresh air. Rocks become dumbbells and tree branches become pull-up bars.
..Before he embraced natural movement, the founder of R. E. Taylor Associates Inc., a sales and consulting firm for the hospitality furniture- and fixture-manufacturing industry, logged about 70 miles a week training for marathons and ultramarathons (races longer than 26.2 miles). After nearly seven years of marathon training, Mr. Taylor had developed plantar fasciitis, an irritation of the thick tissue on the bottom of the foot that causes heel pain. He also had constant pain in his shins.
In December, Mr. Taylor got a wake-up call after a pick-up basketball game with friends. "I had crazy blisters, and my legs were killing me," he says. Despite his prime cardiovascular shape, he realized the long-distance running only worked a few muscles. "If I wanted to be a well-rounded athlete, I had to focus more on the rest of my body," he says.
View Full Image
Brian Harkin for The Wall Street Journal
New York's Central Park serves as a fully equipped gym for Ret Taylor, who follows a workout style focused on natural movement.
.He had read a magazine article about MovNat a few weeks earlier and decided to give it a try.
Mr. Taylor hasn't missed a weekend of MovNat-inspired workouts since. About a month ago, Mr. Taylor formed a group on meetup.com called Natural Movement NYC. Now, about 20 people meet on weekends to run, jump and climb through Central Park.
He says his runner's aches have disappeared since he started natural-movement runs and cut his overall mileage.
The Workout
Mr. Taylor works out seven days a week, training each Saturday with the group in Central Park. His workout lasts two hours, but others might stay for less time. "But I'm there until the last person wants to be done," he says.
Au Naturel, or Almost
The fitness philosophy of natural movement combined with the buzz around Christopher McDougall's best-selling book "Born to Run" have spurred a growing curiosity about barefoot, or near-barefoot, running.
In turn, this has inspired a new category of running shoe known as minimalist or natural shoes. Minimalist shoes have a very slight heel and arch support and mimic the naked foot hitting the ground.
Runners say they like the new shoes' extremely light weight. The shoes also appeal to runners' desires to strengthen foot muscles, attain a more efficient running gait and cut the risk of injury.
John Pagliano, a runner, podiatrist and clinical professor at the Long Beach Memorial Medical Center Podiatric Surgery program in California, says the design of the minimalist shoes changes a runner's gait.
"The idea is that you run more forward on your foot, rather than back on your heel," he says. This prompts you to take shorter, more frequent strides and to land more softly than with conventional running shoes.
Whether that prevents injury or makes you faster is debatable. "There is no specific evidence that runners [using minimalist shoes] have fewer foot injuries or ankle sprains," he says. However, "there are some studies that show that barefoot conditions increased muscle strength," Dr. Pagliano adds.
Warren Greene, a Runner's World magazine editor known as the shoe guru, says starting out running too much, too soon in minimalist shoes can cause problems. "Most people will experience really bad calf or Achilles pain." He advises wearing minimalist shoes for short periods a few days a week before gradually ramping up the mileage.
Irene Davis, director of the Spaulding National Running Center at Harvard Medical School, says up to 75% of runners get injured each year from a running-related injury. "I believe we were designed to run so we shouldn't be getting injured at this rate," says Dr. Davis, who has been running barefoot since 2009 and hasn't had any injuries beyond a blister from hot pavement.
--Jen Murphy
.The group covers three to six miles of running, stopping every half mile or so for push-ups or crunches, often using objects in the park like they are gym equipment. "Every three minutes we're doing something else," he says, adding each person works at his or her own pace. "I might do 12 pull-ups, and someone else might do 20, and someone else might do four."
Mr. Taylor works out the other six days a week on his own. Weekday mornings he jogs barefoot on a grassy area before doing sprints. He does a series of jumping jacks, high kicks, jump-rope intervals and push-ups. He also works out for an hour or two at night.
The Diet
Mr. Taylor says he eats fairly healthily now, but he has gradually been adopting the Paleo Diet, which is based on foods available to early humans. It focuses on protein, vegetables and fruit. "The idea is to think about what people had before agriculture," says Mr. Taylor. "So I stay away from sugar, salt, dairy and really anything you couldn't hunt or gather."
Gear
Rather than go barefoot, Mr. Taylor wears minimalist shoes that have a very slight heel and arch support. Mr. Taylor bought his Vibram FiveFingers shoes three years ago after reading the book, "Born to Run," about the Tarahumara, an indigenous people in Mexico famed for their barefoot long-distance running.
He eased his way into the minimalist shoes, starting with short runs on grass or gravel. "I could feel my feet getting stronger." He says they often inspire just as many inquisitive stares in the park as tree climbing.
Fitness Tip
"It's all about improvising and not knowing what's around the next corner. You can work anything into it, be it a bench or a curb or a staircase," Mr. Taylor says.
Write to Jen Murphy at workout@wsj.com
.View Full Image
Vibram
Vibram FiveFingers Bikila
.Vibram FiveFingers Bikila
$100; vibramfivefingers.com
The first of Vibram's 'toe shoes' for running has a 7 millimeter heel height. The shoe mimics being barefoot with a thin, flexible bottom and individually pocketed toes. Thin padding protects the ball of the foot.
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Reebok
Reebok RealFlex
.Reebok RealFlex
$89.98; reebok.com.
Reebok's first foray in the natural-movement category has 76 multidirectional rubber nodes built into the sole to give a near-barefoot feel. The heel is 20% lower to the ground than a traditional running shoe.
.View Full Image
New Balance
New Balance MT10 Minimus Trail
.New Balance MT10 Minimus Trail
$100; newbalance.com
This trail-running shoe was designed to be worn with or without socks. The shoes weigh 7.1 ounces. New Balance collaborated with Vibram to develop the shoes.
.View Full Image
Nike
Nike Free Run +2
.Nike Free Run +2
$90; nikerunning.com
The updated version of the original Nike Free, one of the first minimalist shoes, has an upper design inspired by the anatomy of the foot. Deep flex grooves along the outer sole allow a natural range of motion.
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Don't try this at home. :wink: I have an interest in high altitude training, this $75k pressurized capsule simulates something like that - allegedly for health and conditioning benefits:
http://online.wsj.com/article/SB10001424053111904787404576532854267519860.html?mod=WSJ_hp_MIDDLENexttoWhatsNewsTop
Serbian tennis star Novak Djokovic hasn't earned his No. 1 ranking by taking the conventional road. There's his odd ritual of excessive ball bouncing before serves, which can break an opponent's concentration. There's his new gluten-free diet, which he's said has helped him feel stronger on the court.
Novak Djokovic and other athletes are using a secret weapon called a CVAC pod that they believe boosts performance by simulating high altitude.
Ever since last year's U.S. Open, Djokovic has been trying to improve his fitness by climbing into a rare $75,000 egg-shaped, bobsled-sized pressure chamber.
The machine, which is made by a California-based company called CVAC Systems and hasn't been banned by any sports governing bodies, is one of only 20 in the world. Unlike the increasingly trendy $5,000 hyperbaric chambers many professional athletes use to saturate the blood with oxygen and stimulate healing, the CVAC is a considerably more-ambitious contraption. It uses a computer-controlled valve and a vacuum pump to simulate high altitude and compress the muscles at rhythmic intervals.
The company claims that spending up to 20 minutes in the pod three times a week can boost athletic performance by improving circulation, boosting oxygen-rich red-blood cells, removing lactic acid and possibly even stimulating mitochondrial biogenesis and stem-cell production.
Djokovic is so convinced that the pod helps his game that during the U.S. Open, which starts Monday, he's staying (for the fourth year) with a wealthy tennis-trainer friend in Alpine, N.J. who keeps one of the machines on his property.
Djokovic has never mentioned the pod publicly before. He acknowledged using it for the first time last week during a sponsor event in New York after he was asked about it for this article. "I think it really helps—not with muscle but more with recovery after an exhausting set," he said. "It's like a spaceship. It's very interesting technology."
The pod, which is seven feet long, three feet wide and seven feet high with the lid open, looks like a cross between a tanning bed and the giant egg Lady Gaga emerged from at the Grammys. CVAC says its pod is different from other pressurized chambers on the market because it combines altitude pressure with cyclic compression (a combination some studies suggest is more effective than one or the other). Because the pressure, temperature, air density in the CVAC pod can be adjusted, the company says it enhances an athlete's ability to adapt to a range of conditions.
While pod users don't do much beyond sitting while they are inside (cellphone use is permitted), CVAC Systems chief executive Allen Ruszkowski says the treatment seems to have many of the same effects on the body as intense exercise. He claims that the technology may be twice as effective at helping the body absorb oxygen as blood doping—a banned form of performance enhancement.
Former U.S. Olympic wrestling coach Bob Anderson, motocross racer Ivan Tedesco and ultra cyclist George Vargas say they've used the pod and believe it helps. CVAC's Ruszkowski says a slew of other high-profile athletes use the Pod but often insist the company doesn't tell anyone, "because they feel it's a competitive advantage." Rock star Axl Rose owns a pod as well, according to his spokeswoman.
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I better get me one of those things! My son is now beating me up The Dune! :-o :lol:
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I just starting running three weeks ago, and after two weeks of road runs, I switched to running on a track last week.
Here is my workout from today.
Two sets of 800 meters running (2 laps) followed by 400 meters (1 lap) walking.
The running times were:
4:09
4:01
Two sets of 400 meters running and 400 walking.
The running times were:
1:48
1:40
Total distance was 4000 meters.
I had planned to run split 400s (400 sprinted/ 400 walked) for 4800 meters, but I thought the above method would be a better workout today.
On Saturday, I ran six laps with these times:
Lap 1- 1:38
Lap 2- 3:50 (2:12)
Lap 3- 5:40 (1:50)
Lap 4- 7:42 (2:02)
Lap 5- 9:40 (1:58)
Lap 6- 11:45 (2:05)
Last Thursday, I split it like this:
1200 meters (3 laps)-
Lap 1- 2:06
Lap 2- 2:14
Lap 3- 2:20
Total- 6:34
This was too slow.
I wanted to get my body used to feeling a faster lap, so I shifted to splits (400 meters walking/ 400 meters sprinting).
Here's how they went:
Lap 4- 5:00
Lap 5- 1:40
Lap 6- 5:00
Lap 7- 1:30
Lap 8- 5:00
Lap 9- 1:28
That's a lot of rest time, but I was going for speed on the 400s.
Later that day, I ran these:
800 meters- 3:50
1:30 rest
800 meters- 4:01
1:30 rest
800 meters- 4:03
1:30 rest
400 meters- 2:12 (cool down)
The split lap training really helps you pick up your speed.
I went from running a 13:25 on Wednesday to running an 11:45 on Saturday.
It also really helps to time yourself and see if you are improving or not.
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I just recently switched to a modified paleo diet with caloric restriction. feeling better each day I'm on it. I also just started back into conditioning work. M, W, F I try to do weighted cardio that mimics the movements a person uses in stickfighting. I do two minute rounds with a one minute rest for about 30 minutes then I walk/jog for another 20. T, R, S, are stick training days: I try to spar or fight at least once per week and the other days I'm doing stick play drills and heavy bag work. I also do shorinkan karate twice a week just for a change up as it is mostly cardio-aerobic in nature with no impact -- it's a nice active resting workout. When I was training MMA my goals was always to be able to do five minute rounds, even though most amateur fights were three minute rounds because adrenaline tends to suck at least a minute of your conditioning. It's also good to vary the length of your sparring and fighting rounds from between 30 sec to "start the clock let's see how long we can go". This requires you to work different strategies and mindsets.
love and respect
Darrin Coe
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I did Bluff Cove yesterday for four trips (see the vid-clip on the site here/youtube) I was pleased with my time of 40:01 (previous time was 47:35, but as I recover from my adductor tear, naturally times improve) The spot is beautiful and I respond well to the hilliness and unevenness of the terrain. My speed is highly variable. Most of the time I'm walking briskly, with some jogging mingled in with a brief sprint the last rise coming to the top so as to peak my heart rate. When I arrive at the top I do take my heart rate via the watch that I wear.
I get a good sweat from this routine.
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DBMA Connecticut
Road Runs- July 21st, 2012
1) Morning- Vernon Road to Bolton Road roundtrip to the Bolton Lake Dam wall (1.5 km, slow & smooth, untimed).
2) Early Afternoon- Vernon Road to Quarry Road (up steep hill), (2.6 km, moderate pace, 15:01).
Cool down- swim in the Lake (160 meters).
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Well to me i don't have much time so I'm doing the insanity work out every day for a Doce pares tournament if any one have don them you know you need more explosive cardio cardio than any thing so il tel you how it goes
oo the tournament is in one month so i hop to be more than in shape ;)
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Try this for a good energy pick me up with limited calories or salt.
1 cup blueberries
1/4 cup dark chocolate M & Ms
28 dark chocolate almonds
makes a great mid morning energy snack
Darrin Coe
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Got this from the loseit.com website (a really good app for kindle by the way)
Eat clean train mean
You wanna change your shape lift something heavy
You wanna build up ur endurance do cardio
You want those ABS? Eat right, your abs aren’t a wastebasket…
It all ties together…
Darrin Coe, Ph.D.
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Road Run
Bolton Lake Kora- clockwise run around the Lake (6.5 miles/ 10.5 km.).
From a current Marine Corps Officer and former U.S. National Champion in Rowing:
It is all about just getting out there and getting after it. Training for running is just like training for any other endurance type activity. Go longer but slower to get your aerobic system used to going for that long, then go faster and shorter to build muscle / push your anaerobic system to handle the pace. The two should meet in the middle and you will be all set.
Cool down-
160 meter swim with 54 lbs. of weight on my back (i.e. one almost seven year old young lady- Fei Fei Iger)!
(http://blackpotterycoffee.webs.com/DSC02227%20(480x640).jpg)
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Cutest training weight I've seen!
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Four laps today at Bluff Cove with a time of 36:45. For me, this is rather good.
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my 13 year old son is planning on going out for JV football and track, so I decided to start training with him to prep him a bit. Yesterday, I ran a mile with my sticks while he worked on shot put and then we ran 100 meter sprints together. 20 minutes of tiring. just good basic cardio/aerobics. sometimes the less fancy you get the better of you are.
love and respect
Darrin Coe
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good basic article on nutrition:
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Macronutrients: the Importance of Carbohydrate, Protein, and Fat
WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:
Carbohydrate
Protein
Fat
While each of these macronutrients provides calories, the amount of calories that each one provides varies.
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.
WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:
Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for energy.
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
Carbohydrates can be stored in the muscles and liver and later used for energy.
Carbohydrates are important in intestinal health and waste elimination.
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.
WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:
Growth (especially important for children, teens, and pregnant women)
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.
WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:
Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.
A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals. (See the Vitamins and Minerals handout for more information).
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If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700
If you are concerned about any difference in your treatment plan and the information in this handout,
you are advised to contact your health care provider.
Visit the McKinley Health Center Web site at: http://www.mckinley.illinois.edu
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HEd. III-232
© The Board of Trustees of the University of Illinois, 2008.
03-26-08
macronutrients
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Darrin Coe
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I was in Whole Foods yesterday and some granola hippie type offered me a sample of BBQ sauce. As part of his pitch, he mentioned it was "vegan".
"Did you know that vegan is a word of Apache origin?" I asked.
No, he didn't.
"It means 'bad hunter'."
Went right over his head with nary a look back, but some woman walking by thought this quite humorous.
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I was in Whole Foods yesterday and some granola hippie type offered me a sample of BBQ sauce. As part of his pitch, he mentioned it was "vegan".
"Did you know that vegan is a word of Apache origin?" I asked.
No, he didn't.
"It means 'bad hunter'."
Went right over his head with nary a look back, but some woman walking by thought this quite humorous.
I don't care who you are that's funny. :)
d.coe
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I was in Whole Foods yesterday and some granola hippie type offered me a sample of BBQ sauce. As part of his pitch, he mentioned it was "vegan".
"Did you know that vegan is a word of Apache origin?" I asked.
No, he didn't.
"It means 'bad hunter'."
Went right over his head with nary a look back, but some woman walking by thought this quite humorous.
" some granola hippie type" :-D