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fitness levels

  • 11-07-2007 4:33pm
    #1
    Registered Users, Registered Users 2 Posts: 1,335
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    i posted something similar in the fitness forum and got no reponse!!
    Im looking to build up a program to increase both my strength and my endurance, i know how to do these things seperately, but not at the same time, is it possible?? Any site refs or pm's welcome, any other help much appreciated, i can narrow down my goals if it helps??

    something weird happened when i posted didn mean to spam!!


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Comments

  • Registered Users, Registered Users 2 Posts: 10,549 cowzerp
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    Thats simple-do weight training at about 8 reps with a challenging weight for your full body then do cardio afterwards at as high a heart rate as you can handle-running is very good as is boxing or muay thai or mma etc..you could also do drop sets with your weights which focuses more on endurance!

    Rush Boxing club and Rush Martial Arts head coach.



  • Registered Users, Registered Users 2 Posts: 1,335 newby.204
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    how many sets with that many reps??


  • Closed Accounts Posts: 6,448 Roper
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  • Registered Users, Registered Users 2 Posts: 10,549 cowzerp
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    anywhere from 3-5 sets depending on your fitness levels!

    Rush Boxing club and Rush Martial Arts head coach.



  • Registered Users, Registered Users 2 Posts: 37,485 Khannie
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    Roper wrote:

    Gets my vote. Definitely fits your requirements.


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  • Registered Users, Registered Users 2 Posts: 3,577 Colm_OReilly
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    Roper said it already, Crossfit is the last word in fitness. Plus I got my Crossfit t-shirts yesterday - go me!

    newbie, drop me a mail at oreilly dot colm at gmail dot com with any questions, the time you currently devote to fitness and we'll work something out. I don't have access to this site during the day.

    Colm
    -Boo Yah!


  • Closed Accounts Posts: 757 FiannaGym.com
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    Crossfit.com

    End of story. If you dont beleive us, you'll curse yourself down the road for not listening to us, you'll wonder what you could have been if I had started it "back then". Seriously, forget all the other rubbish that people will tell you (like I would have) and just jump on crossfit.com. Its that easy.

    Also, while Im at it, start eating paleo too.

    Peace


  • Registered Users, Registered Users 2 Posts: 1,029 HammerHeadGym
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    Yeah, crossfit. If you don't beleive us we'll spit in your mouth while you sleep. Seriously though, I've done weights,cardio, fitness training all my adult life and nothing comes close to crossfit.

    Colm O'reilly- are you crossfit affiliated now?


  • Closed Accounts Posts: 13,497 Dragan
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    Roper said it already, Crossfit is the last word in fitness. Plus I got my Crossfit t-shirts yesterday - go me!

    Which t-shirt did you get dude?

    www.gymjones.com is also worth a look folks.


  • Registered Users, Registered Users 2 Posts: 901 David Jones
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    Would have to agree that Crossfit int terms of exercises is the real deal. Just make sure if you havent lifted before or lifted some of the olympic lifts you get shown by someone who knows what they are doing. The good thing is that once you have been doing it awhile there is plenty of scope to expand the workouts or make them tougher.
    Eg. Cindy which is normally
    5 chins
    10 push ups
    15 squats

    max rounds in 20 mins, you should be aiming for up round the 20 mark

    Yesterday we did
    5 chins
    10 push ups
    15 squats
    2 flips of a 250lb tyre plus 2 jumps in and out of tyre
    10 sledgehammer swings on to tyre

    but we only got to 13 before timer went.

    You could add in kettlebell swings, sprints, sandbag carry etc etc its limitless
    gym jones stuff is good and so is stuff from SCRAPPER on mma.tv strength and conditioning forum.


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  • Closed Accounts Posts: 13,497 Dragan
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    Thats the joy of circuits, the variations are endless. :D


  • Registered Users, Registered Users 2 Posts: 1,335 newby.204
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    having looked at crossfit there is a lot of the excercises i cant do due to lack of equipment!!! i would really like to give this program a go but i dont have the cash at the moment and wont for a year or so!!!


  • Registered Users, Registered Users 2 Posts: 1,029 HammerHeadGym
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    newby.204 wrote:
    having looked at crossfit there is a lot of the excercises i cant do due to lack of equipment!!! i would really like to give this program a go but i dont have the cash at the moment and wont for a year or so!!!

    If you join the forums, you could get someone to send you a list of bodyweight, daily workouts, I think Dragan might have them also. If you can't get any joy from either of those I'd recommend listerine for the taste of other people's spit:D


  • Registered Users, Registered Users 2 Posts: 1,335 newby.204
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    also i cant find demos for exercises(well some of them) wtf is a tabata push up for e.g.?????????


  • Closed Accounts Posts: 13,497 Dragan
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    If you want a load of bodyweight work then just PM me an e-mail address, i have Jesse Woods original list of bodyweight WODS, now that guy is a genuine freak.

    Also, if you look at the FAQ ( or Frequently Ignored Answers as i like to say ) on the Crossfit site it should answer all your questions.


  • Registered Users, Registered Users 2 Posts: 467 Clank
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    Can I get that Jesse Woods list too Dragan, I PM'd you.


  • Registered Users, Registered Users 2 Posts: 901 David Jones
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    also i cant find demos for exercises(well some of them) wtf is a tabata push up for e.g.?????????

    If you look hard enough you will find......

    From Crossfit FAQs

    What is a Tabata?
    For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
    Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
    The score is the least number of reps for any of the eight intervals.

    So in the above case its pushups for 20 sec rest 10 sec repeat a further 7 times.


    As regards equipment, there are a few expensive items they use, kettlebells, med balls, etc but the majority of the workouts can be adapted depending on what you have access to. Chin up bar shouldnt set you back too much, I used the doorway one available in argos for years. Go to your local tyre centre and ask if they have any large tyres they are shredding, great form of exercise, (not used in any CF workout I have seen but suddenly become popular thanks to Sean Sherk.) They will be more than happy for you to take some away. 10lb Sledgehammer €30 in Woodies. And then find a gym you can pay as you go for other sessions. If you are on the southside, Loughlinstown Leisure Centre has pretty much everything you need for CF workouts except KBs and Rings. But you can substitute their chin up bar for muscle ups and dumbells for KB in the meantime or find me swinging KBs and ask to borrow one :D


  • Closed Accounts Posts: 13,497 Dragan
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    (not used in any CF workout I have seen but suddenly become popular thanks to Sean Sherk.)

    Yeah, thats an odd one alright....they have been used for years by the GPP crowd but are starting to come to the forefront now, just like Kettlebells did i suppose!


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