Hot answers tagged

5

Most of my answer is already contained in this answer, although the questions are not really duplicates. A couple things that I will reiterate: The biggest mistake that the vast majority of runners make is going too hard on their easy days, and not hard enough on their hard days. Speedwork is the icing on the cake, make sure you bake the cake first (i.e., ...


5

Both steady state and HIIT workouts (among others) are useful for running fitness. Each type of effort has its own purpose. HIIT stands for High Intensity Interval Training. HIIT methods are usually 10 - 60 seconds of very intense effort. In the running world, this is speedwork. While speedwork is important, it's only one part of getting to a high level of ...


4

I train for cycling time trials, ranging from 10 mile sprints to 12 hr endurance races. I train on Heart rate and power meters, so I know accurately when I've upped my endurance/fitness. I find if I have a training session, whether that be Turbo or out on the road and I've exceeded a burn of 3000 cals then that following night (without fail) I will suffer ...


2

3 times a week. M/W/F 7 sets of 15 max. After 6 weeks or when able to complete, change to wide, then after that, change to narrow. After that start using step or stair 1. Up to 3 steps. When you use 50 percent of you bw you do 15 reps. When you use 100 percent, such as pullups or dips, you do 7 reps. 15 sets of 7, but only 1 or 2 times per week. Kinda ...


2

Looks like you don't have the strength to handle that weight. Most likely a better way to go about it would be starting with a basic strength program until your muscles are strong enough to deal with the load. Things like heavy squats and deadlifts (starting strength type of program), combined with unloaded running and uphill sprints. If you have access to ...


2

There are more explanations than this one, but one is what type of muscle fibre you strengthen. Muscle fibre type 1 are slow, weak but have high stamina, type 2 have low stamina but are stronger and faster. This is why some people are born to be sprinters while some are born to run long distances. If you do many reps, your type 2 fibres will tire and the ...


2

Time-under-Tension is when you are moving, holding and otherwise doing work to keep the weight in a particular position. Think of doing a slow bodyweight squat, this will get hard if you repeat it because your muscles are under a constant strain, building up lactic acid and creating a few micro-tears. This principle is why doing a plank works out your abs, ...


1

Specific tempo advice for maximizing strength, power, hypertrophy and endurance will depend on: Your exercise of choice (sqauts for example require a much greater recovery time than curls) Your level of training (beginners and those who have been lifting for many years recover at very different speeds) Generally, I will say that strength and power ...


1

So you want something universal, with validations, easily measurable and repeatable as well as measuring endurance and strength. Why not just use standard military training fitness tests? A basic one is the US Army Physical Fitness test, which includes pushups, situps, and a 2-mile run. http://usmilitary.about.com/od/army/a/afpt.htm You can also look at ...


1

My top three guesses: You don't squat right. You go down to about 60 degrees and call it a rep. When you deadlift you are beyond the point where your squat ends. You haven't done enough deadlifts. It will take a few months of doing a lift before your helper muscles adjust. A person never doing deadlifts can't just naturally deadlift more if they haven'...


1

If you have access to a track that is the best place to increase your speed. Since you are mainly interested in quick bursts of speed you should concentrate on doing repeats and intervals. You could start with 100m repeats and even ladders where you do 2x100m, 1x200m, 1x400, 1x200, 2x100. You should do a 30 second recovery between each set. The next ...


1

Start by having a read of: "101 Evaluation Tests", this should give you an idea of what tests are out there, as well as offering a few tables to rate your self. But I'd suggest you look at the YMCA battery, as well as estimating your current VO2max value, and comparing the value with any of the cohort specific tables out there. Alternatively the Army / Navy ...


1

Getting to 100 push ups I don't believe that lighter weights will help you achieve your 100 push up goals; here's a good program that can increase your numbers. There are also certain exercises that might increase your push up endurance; essentially, performing more reps of tricep-based and shoulder-based exercises (dips, pull ups, bench press of a weight ...


1

I was in the Marine Corps and I used to run 3 miles with 50lb sandbag in my ruck. I would NOT recommend doing this, your chances of injury are great. If you're not in the military already, I would encourage you that you do not need to learn to RUN with a pack. You'll go to boot camp and you'll do very little running with a pack on. You will do lots of "...



Only top voted, non community-wiki answers of a minimum length are eligible