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12

I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it. You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...


9

Your trainer is correct. When training for muscular endurance you want to be in the 12-20 rep range, so 15 is a perfectly reasonable rep count. In contrast, 1-3 reps trains for strength, 3-5 trains better for power, and 6-10 trains better for mass. See below image for a reference chart on where you should focus your reps / weight depending on your desired ...


9

To understand how these two sports might conflict, we need to delve deeper into how muscles are controlled. Chad Waterbury had this nice picture showing how a motor unit touches several muscle fibres. I suggest those who don't know what motor units are start reading up a little bit :-) Taking the biceps as an example, this muscle has about 200 of these ...


7

Some research suggests that high intensity intervals increase both aerobic and anaerobic capacity. In my own experience, intervals improve speed and help my conditioning, but distance work is still necessary once a week or my joints don't hold up over long races like a half-marathon.


6

In my experience, the most detrimental aspect of smoking while bodybuilding is the lack of energy. When I smoked, I was quite lethargic most of the time and in gym I used to just quit whenever it got too hard, or took too much energy. Since I didn't feel fresh or rejuvinated even after a good nights sleep, going to the gym was usually out of the question, ...


6

A lot of the answer depends on your goals and the exercise you are doing. Our bodies are marvelous creations that can adapt to a wide range of stresses over time. However, there are a few principles you can use to apply to your exercise regimen: Muscle is torn down and exhausted while you exercise Muscle is built back up when you rest--usually ...


5

The short answer Since you are completely untrained, your first priority is developing strength. Endurance is Bupkus Until You Are Strong In the absence of developed strength, strength training always improves work capacity by reducing the relative intensity of repetitive tasks. (Mark Rippetoe, Starting Strength forums) If the muscle is weak, ...


5

For endurance training, distance is more important than pace. You will find many programs will ask you to run slower for longer and run at a certain % of your anaerobic threshold. "For example, if you’re training for a 10k (6.2 miles), make your shorter endurance runs four to five miles and longer ones seven to nine miles." If the goal is endurance, you ...


5

Good Question. Not to direct you away from StackExchange, but Bodybuilding has the answer. I'll just copy over the ones related to muscle building and fitness: Increase in heart rate Increase in hormone production Increase in blood pressure Constriction of small blood vessels on skin Changes in blood composition Changes in metabolism ...


5

After reading about this I decided to give the challenge a try, and can say it was surprisingly difficult. Maintaining strength for 4 minutes requires a ton of endurance and training. That being said, I was able to do very well because I have done a ton of training similar to this and it left me incredibly well prepared. To be specific, I was able to succeed ...


5

I'll try to answer your question from my own experiences. I used to smoke a lot, almost a package of cigarettes daily. I still had a fair amount of strength, and am a slim person by natural. At some point, I decided to work on my endurance, my stamina. I ran on the treadmill next to an overweight woman, and couldn't run more than five minutes without ...


4

Different situation, but exactly the same prescription as this answer. Lift, get bigger, then after you have a basic level of strength, train for your specific task of carrying things. Take up Starting Strength or another all-around heavy compound lifting program (squats, deadlifts, presses, chin-ups) and supplement with farmer's walks and Atlas stone ...


4

Strength train and add conditioning Depending on how strong you are and how heavy the strength-endurance exercises are, the best option for improving your strength-endurance may be to continue getting strong while doing some token conditioning work. This might mean sprints, barbell complexes, Prowler pushes or whatever on off-days or at the end of the ...


3

Although I cannot fully answer this question with specific scientific evidence, I can provide input that supports the assumptions of the original question. The original author assumes there is a scientific basis for the physical fitness programs used by the elite fighting units of the United States' military. At least one response called this assumption ...


3

This all depends on your goals. You're feeling weak from your trial of the 300 workout which is really more conditioning than strength. Granted you have to be able to lift at a certain level to get some of the moves, but if your goal is more strength orientated than your focus is fine. Check out Mark Rippetoe's piece on conditioning: ...


3

You'll need to do the standard lifts - deadlifts and squats, mix them up, don't just do one kind (ie only barbell deadlifts and back squats) as carrying a person will require some adaptability. Also mix in lifting sandbags and other odd shaped objects, as a person isn't perfectly symmetrical like a barbell, dumbbell or kettlebell. Also, to keep holding her, ...


3

Build up to full pullups with a slow progression, allowing not only the muscles but the supporting tissues to grow together. That probably means you don't start with full pullups right off the bat. Here is one sample progression from Convict Conditioning, along with standards for progressing to the next level. The specific exercise are described in the ...


3

When "software engineer" and "upper trapecius contractures" are written side to side, they powerfully ring a bell. This is quite common. Many hours seated, hunched, with no attention to your body because your mind is debugging subroutines... Cycling won't probably help (your legs may be moving, but you are seated and hunched over the bicycle...) but ...


2

I don't know of a program. But as a boxer I would suggest you try a speed bag and you could pair that with body weight hanging exercises.


2

Since I posted this question (2 years ago), I've continued to train with heavy compound lifts and to work on my marksmanship. The latter has steadily improved, and I think I can safely claim that, in the big picture, becoming stronger has not affected my steadiness. I am, of course, a single data point, but both my strength and my shooting scores have ...


2

In my (limited) experience I would recommend using the Smart Coach to set yourself speed goals. The tool speeds you up gently over a 12-16 week period (or less amount of time if you're feeling like a challenge). It gives you an indurance run, a gentle run and speed training each week. I only use it for 10k running so I can't speak for half or full marathon ...


2

First of all, strength is not for reps but for pushing your body to the limit. If you want power you have to concentrate on the low-rep series for 85% + of your max. However, it is normal not to make so many reps if you are building strength. It is the key to success as I said earlier in this post. And for example: before a year or so I wanted to ...


2

It's very possible that your progress with the Starting Strength model has more to do with a focused approach rather than being predisposed to a certain rep range. Starting Strength does only a few exercises, with very little variation from workout to workout. That sounds like a big change from your prior training. Maybe that's a major chunk of the ...


2

You should definitely rest more between sets. If you are maxing out every set then 2 minutes won't be long enough for your heart rate to recover and your muscles to loosen up again before you go into the next set. You are actually limiting your strength gains by not resting enough to be able to handle the load. I'd recommend going 1-2 reps under your max ...


1

I'm a ski instructor who is working on similar things. I picked up a copy of "Total Skiing" by Chris Fellows, and it has a lot of useful information. Specifically, it has a set of evaluations for physical strength and balance, and then a set of exercises to work on for each of the areas.


1

If your goal is strength, you're doing fine. Five sets is a lot, seven reps in the beginning isn't too shabby for where you are, and your reps are going up. You're getting stronger. If anything, the rest periods are too short. Less time between sets makes your conditioning and strength-endurance a more significant factor. More time between sets keeps the ...


1

2 MUST HAVES as far as gaining strength with minimal muscle mass increase. 1) Underground Secrets to Faster Running by Barry Ross focuses on his success with Allison Felix but is directly applicable to all distance runners. Used in great programs including Bill Aris's Fayettville-Manlius 6 time NXN Champions. 2) Coach Running DVDs which touch on ...


1

If you're a programmer that means you're sitting most of the time. This implicates that the muscles of your backline are overstretched constantly and the muscles of your front line are over tensed. This outs in an aching pain in the lower part of your back. Your orthopedists are right. You can fix this with exercise. BUT And this is a great but. Fixing ...



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