The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Speed Coach and Lifter
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    (Q&A) Ask me questions about speed training, agility, endurance, strength etc.

    Title says it all, ask me any question about training for speed, agility, power, strength, endurance, conditioning, or any questions that are related to these things.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
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    ok here goes...im goin to start doin HITT, help me out how, i just know that its on/off lol. im 210 lbs and i wanna get faster...how do i train for that? i know that im gonna bust my @$$ in the gym but is there anythin i can do outside like in the off days? I suck at long distance too just thought you should know i have no endurance.

  4. #3
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    Quote Originally Posted by betog22 View Post
    ok here goes...im goin to start doin HITT, help me out how, i just know that its on/off lol. im 210 lbs and i wanna get faster...how do i train for that? i know that im gonna bust my @$$ in the gym but is there anythin i can do outside like in the off days? I suck at long distance too just thought you should know i have no endurance.
    whats your current weekly lifting routine and schedule?

  5. #4
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    Quote Originally Posted by betog22 View Post
    ok here goes...im goin to start doin HITT, help me out how, i just know that its on/off lol. im 210 lbs and i wanna get faster...how do i train for that? i know that im gonna bust my @$$ in the gym but is there anythin i can do outside like in the off days? I suck at long distance too just thought you should know i have no endurance.
    Your objective here is to get faster, therefore with no previous speed training you will make good gains by following exactly what I tell you.

    Speed work is defined as an all out effort, meaning 100% effort into a run that lasts 2-8 seconds for acceleration/speed development. The critical thing that most people forget or rather dont know...is that you must have maximum recovery inbetween EACH run you do. This allows maximum intensity and the ability to regenrate ADP levels to where they need to be for speed development.

    So a good example of a ideal speed workout would be...

    6x60m

    Simple as that, 6 runs of 60m at full speed, with about 5 minutes rest inbetween each run. A general rule of thumb is one minute rest per 10m sprinted.

  6. #5
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    so yea, im doin my research and there are 2 workouts that i like but dont know which one to choose for workin out to lose fat...i bought the fat loss stack and lookin for a workout. I like the complex workout i saw:
    Complex A
    Bent-Over Row
    Hang Clean
    Front Squat, Push Press hybrid
    Back Squat
    GM

    Complex B
    RDL
    Hang Clean, Squat and Press hybrid
    Lunge

    Complex C
    Dead Lift
    RDL
    Bent-Over Row
    Clean
    Front Squat
    Push Press
    Back Squat
    GM

    Complex D
    Dead Lift
    High Pull (onto toes)
    Squat Clean
    Military Press
    Lunge

    Complex E
    Jump Squat
    Squat
    Squat and Hold for 10 seconds
    Military Press
    Push Press
    Squat and Press

    Week One
    4 sets of 5, 90 sec rest for Complexes

    Monday – Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    5 min of 20:40 HIIT + 15 min SS

    Tuesday – Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday – No Resistance Training
    Complex C
    30 Hills

    Thursday – Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    5 min of 15:30 HIIT + 15 min SS

    Friday – Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday – Rest
    Sunday – Rest


    Week Two
    5 sets of 5, 70 sec rest for Complexes

    Monday – Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    10 min of 20:40 HIIT + 10 min SS

    Tuesday – Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday – No Resistance Training
    Complex C
    45 Hills

    Thursday – Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D, 10 min of 15:30 HIIT + 10 min SS

    Friday – Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday – Rest
    Sunday – Rest

    Week Three
    5 sets of 6, 60 sec rest for Complexes

    Monday – Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    10 min of 20:40 HIIT + 10 min SS

    Tuesday – Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    10 min of 20:10 HIIT + 10 min SS

    Wednesday – No Resistance Training
    Complex C
    45 Hills

    Thursday – Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    10 min of 15:30 HIIT + 10 min SS

    Friday – Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    10 min of 8:12 HIIT + 10 min SS

    Saturday – Rest
    Sunday – Rest

    Week Four
    6 sets of 6, 45 sec rest

    Monday – Chest, Back, Calves
    Incline BB Press 3x5
    Rack Pull or Dead 3x5
    Standing Calf Raise 3x8
    Complex A
    5 min of 20:40 HIIT + 15 min SS

    Tuesday – Quads, Bis, Abs
    Squat 3x5
    Standing Alt Bicep Curl 3x5 (optional)
    Weighted Crunch 3x8
    Complex B
    5 min of 20:10 HIIT + 15 min SS

    Wednesday – No Resistance Training
    Complex C
    30 SS

    Thursday – Shoulders, Back, Calves
    Pull Ups 3x5
    Military Press 3x5
    Seated Calf Raises 3x8
    Complex D
    5 min of 15:30 HIIT + 15 min SS

    Friday – Hamstrings, Tris, Abs
    SLDL or RDL 3x5
    Close Grip Bench 3x5 (optional)
    Weighted Crunch 3x8
    Complex E
    5 min of 8:12 HIIT + 5 min SS

    Saturday – Rest
    Sunday – Rest
    MENS HEALTH ABS DIET WORKOUT:but ive been readin the mens health abs diet and tells me to do almost the same workout routine 3days outta the week with some HiTT as well:
    squat, bench press,pulldown, military press,upright row, tri pushdown, leg extension, bicep curl and leg curl. accourdin to mens health that plan will work for 4 weeks and see changes in fat loss. im stuck on both workout philosophies...need serious help


    so as you can see im still a lil iffy on what to work out with...any advise on which one to do....my goal is to lose fat by the way

  7. #6
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    that seems like a good speed workout...will there by any changes in distance or recovery time? or just cahnge in workout in general?

  8. #7
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    Quote Originally Posted by betog22 View Post
    that seems like a good speed workout...will there by any changes in distance or recovery time? or just cahnge in workout in general?
    Those workouts look pretty good however I prefer if you follow my weekly template for now.

    Monday: Tempo (1200m) + ab circuit (700-800 reps total)
    Tuesday: Upper body focused lifting
    Wednesday: Short hills + short speed (accel.) + lower body focused lifting
    Thursday: tempo (1000m) + ab circuit (500 reps total)
    Friday: Medium hills + Max Velocity + lower body/back lifting
    Saturday: rest
    Sunday: Accel. + max velocity + full body lifting

    Now to clear up confusions...

    Tempo is running at 70% speed on grass, over any distance, generally 100m is ideal. The distance you see in brackets is the total amount of meters you should have run, so you can do the 1200m in 12x100m at 70% speed. Or do 6x200m or whatever way you want to break it up. The ab circuit is broken up into these runs and done inbetween, break the reps up with simple exercises and with no recovery inbetween different exercises.


    Accel. means acceleration, so meaning in this workout you will have a focus on acceleration as well, sprinting distances of 10-30m. Max velocity means hitting top speed, so running at 40-60m generally or flying runs, but I wont get into those right now...

    So now for the workouts..Ill start from the top

    Upper body focused
    Bench Press 4x10,10,8,6
    Incline DB Press 3x8
    Weighted dips 3x10
    DB shoulder press (seated) 3x10
    Bent over laterals 3x12 + drop set (burnout)
    Bent over rows 3x10

    Wednesdays running

    Quick feet drill
    Bounding 3x20m
    Power skips 3x15m
    3x4 box jumps
    6x10m hills
    4x10m hills backwards
    4x15m on flat grass
    6x20m on track

    Lower body focused lifting

    Squats 4x10,10,8,8
    Seated calf raise 3x15
    Lunges 3x10m walking with dumbbells
    Single leg bench squats 3x10
    Single leg press supersetted with GHR 3x8

    Ill post the rest, for now read this

  9. #8
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    Friday running

    3x20m uphill bounding
    4x40m uphill sprints
    6x60m on track

    Friday lifting

    Box squats 4x8,6,6,6 (increase weight by 5 pounds for weight used for 6 reps, per week)
    Deadlifts 3x10,6,6 + burnout set (increase weight by 10 pounds per week that you use for the burnout set)
    Wide grip weighted pull ups 3x10
    One arm seated rows 3x12
    Bent over rows 3x10
    Lat pulldowns 3x8
    DB shrugs 3x15
    Bicep curls (fast speed) 3x12

    Sunday running

    Bounding 2x60m
    2x6 single leg box jumps
    3x15m on track
    3x30m on track
    5x60m on track
    2x80m on track
    6x depth jumps

    Sunday lifting

    Bench Press 4x6 (increase weight 5 pounds per week)
    Squat 4x6 (increase weight by 5 pounds per week)
    Power cleans 6x1
    Standing BB shoulder press 3x10
    Leg press 3x8 (dynamic, explode on the way up)

  10. #9
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    Warm ups

    Use this for all the track speed stuff.

    Light 10 minute jog on grass
    Static stretch, ONLY holding each stretch for 3-4 seconds
    Joint rotations
    A's drills
    straight legs
    backward extension run
    leg swings
    hip rotations/scorpion kicks/trunk twists
    Strides (acclerate to 60% speed) 5x40m
    leg swings

    Cool downs after track

    100m jog on grass
    Static stretch holding it up to 10 seconds

    Cool downs after lifting

    Stationary bike 5 minutes light
    Static stretch holding stretch up to 45 seconds

  11. #10
    I "was" getting tired... 40 Nunc's Avatar
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    Okay, I'll bite... what makes you an expert? What are your qualifications?
    "There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a ****ing Pussy. I have no time or patience for ****ing Pussies. Please tell everyone you know that I said this." Mark Rippetoe

  12. #11
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    Quote Originally Posted by 40 Nunc View Post
    Okay, I'll bite... what makes you an expert? What are your qualifications?
    I have a degree in kinesiology and exercise physiology. More of my qualifications that you require to see of me, should be present in my answers, if you want me to explain any single one of the claims I make or exercises I give, please ask.

  13. #12
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    Tempo running warm ups

    100m jog
    static strech hold each major stretch 20 seconds
    leg swings
    scorpion kicks

    Cool downs

    50m jog
    static stretch-hold 30 seconds

    Remember the purpose of tempo is to allow better recovery from intense sessions and develop general fitness, try and use correct sprint form when running.

  14. #13
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    Now hows your diet looking?

    Supplements, I want you taking a daily multi vitamin + fish oil daily. I also want you to to have a whey protein shake post every single workout, and always get 2 in per day at least. As you begin this training, begin a 5 week cycle of creatine, 10g per day for 1 week and then 5g for the remaining 4 weeks. Then I want you to go off creatine and from there your training will change to compensate the decrease in ATP levels and then 4 weeks later we will change your training once again as you do another cycle of creatine. Make sure you get in 3L of water daily.

  15. #14
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    Quote Originally Posted by speed_expert View Post
    I have a degree in kinesiology and exercise physiology.....high school track coach....
    Whoa! Stand back, everyone! Genius on deck!

  16. #15
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    It is very hard for me to PHYSICALLY prove to you who I am and even if i did due to my lack of experience (reason being my age) I wouldnt stand out simply once again due to my number of coaching years.

    Now if you dont believe in my ideas, why dont you try and disaprove them? I see SOO many responses on different forums when someone asks help for speed training, and they come and respond...

    get out there and sprint

    My response would be more like..
    4x30m/6x60m (2 minute rest between 30s, 5 mins rest between 60s)

    Come on guys, common sense

  17. #16
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    Quote Originally Posted by speed_expert View Post
    It is very hard for me to PHYSICALLY prove to you who I am

    give us some of your published research, journal articles, or other published writings.

    Then give us your name, where & who you have coached.

    Only then will the title of expert be conferred


    your logic is still flawed greatly

  18. #17
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    wow those are awesome workouts...i look forward to doin them. i have several concerns/ questions:
    1.is there a substitution for box jumps (dont have boxes to jump outisde)
    2.the hills on my town arent different in size, will that matter? the one i use isnt that long id say 10-15 roughly. do i still use that hill to do all the hill workout?
    3.that superset with the single leg press with GHR...wats GHR?
    4.whats a box squat...i have an idea just wanna make sure
    5.define A's drill, joint/hip rotations, scorpion kicks

    i know this may seem like alot but bare with me...im kind of a newbie to all this...im so excited bout this new routine...thanks for everything

  19. #18
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    Quote Originally Posted by betog22 View Post
    wow those are awesome workouts...i look forward to doin them. i have several concerns/ questions:
    1.is there a substitution for box jumps (dont have boxes to jump outisde)
    2.the hills on my town arent different in size, will that matter? the one i use isnt that long id say 10-15 roughly. do i still use that hill to do all the hill workout?
    3.that superset with the single leg press with GHR...wats GHR?
    4.whats a box squat...i have an idea just wanna make sure
    5.define A's drill, joint/hip rotations, scorpion kicks

    i know this may seem like alot but bare with me...im kind of a newbie to all this...im so excited bout this new routine...thanks for everything
    1. Yes, just jump as high as you can using the same motion of a box jump and use the same number of sets/reps.

    2. Sorry I didnt get that, what are all the hills you have available to use? Do you have a stadium of stairs?

    3. GHR = glute ham raise

    http://www.youtube.com/watch?v=dgLY8laPytg

    4. http://www.youtube.com/watch?v=QugVk20OdKY

    5. A's drills are high knees. There's the walking A's, just walking high knees, only use this for the first couple weeks. The other two are skipping high knees and running high knees.

    Joint rotations..basically..rotate your arm through your elbow, or rotate your hand so your wrist is rotating. Get the idea? Same thing with shoulders...and ankles, and knees (move knees back and forth)

    Hip rotations..just move your hips (with your hands on them) around in a circle.

    Scorpion kicks..lie down with arms out to your side, now bring your right leg and kick to the side moving your body below the shoulders but shoulder stay on the ground at all times. Your foot should try and reach the other hand.

    Any other questions, please ask.

  20. #19
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    my diet right now, is the MENS HEALTH ABS DIET...and the supplements are the FAT LOSS STACK from AtLargeNutrition.com....seems pretty good so thats why i bought it

  21. #20
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    Quote Originally Posted by betog22 View Post
    my diet right now, is the MENS HEALTH ABS DIET...and the supplements are the FAT LOSS STACK from AtLargeNutrition.com....seems pretty good so thats why i bought it
    Im not very familiar with those supplements or your exact diet, do you mind posting it? It would help out.

  22. #21
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    2.the hills on my town arent different in size, will that matter? the one i use isnt that long id say 10-15 roughly. do i still use that hill to do all the hill workout?
    2. Sorry I didnt get that, what are all the hills you have available to use? Do you have a stadium of stairs?
    yea we do have a stadium...

  23. #22
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    Quote Originally Posted by betog22 View Post
    yea we do have a stadium...
    Ok so the 10-15m hill is good for the short hill part. But for the medium hills, you need a 40m hill in order to do it, and since you dont seem to have access to that, then a full out stadium stairs sprint from bottom to top is the closest thing that can replace this.

  24. #23
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    http://www.atlargenutrition.com/nutr...products_id=10

    if you want to look at the individual supps just browse on the left for items. as far as my diet goes...its http://www.absdiet.com/uof/absdiet/experts.html basicallyits eating more of the powerfoods more often and like 6 meals a day....3 whole and 3 snacks....

  25. #24
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    Quote Originally Posted by betog22 View Post
    http://www.atlargenutrition.com/nutr...products_id=10

    if you want to look at the individual supps just browse on the left for items. as far as my diet goes...its http://www.absdiet.com/uof/absdiet/experts.html basicallyits eating more of the powerfoods more often and like 6 meals a day....3 whole and 3 snacks....
    Your diet sounds good in servings, but how many calories are you getting in per day? How much do you weigh? How many grams of protein per day?

    The supplements look decent. Make sure you take the creatine as I told you though...

  26. #25
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    wow those box squats are serious business...we dont have that in our gym...i know, i know were a lil town here what can i say...any subs for that?

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