Since I started working out over 30 years ago I've always prioritized endurance workouts. I was a runner and avid triathlete and mountain biker. My strength workouts were mostly going through a weight machine circuit without resting between stations, plus some pushups and pullups. I wanted to get the most exercise in the shortest time, and I thought it was silly how the weighlifters spent so much time standing around and doing nothing.
I did FLI and FLII and liked the workouts. I was strength training but also working up a good sweat and getting my heart rate up. This week I started Strength I, and I couldn't stand the 3 minute rests during the 1(A) and 1(B) workouts. I felt recovered much quicker and didn't like standing around, and I worried that someone else might want to use the weight station I was using. So I did 2-minute rests instead. Then I decided that a good way to fill the rest time would be to do some stretching, so I started stretching between sets.
Today I did Strength 1(C) and boy did I need those rests. For one, it took me a long time to swap the weights between the 6-rep and 1-rep sets, but those deadlifts, Romaining deadlifts, and squats are just killers for me. I was totally drenched in sweat and dripping all over the floor and out of breath -- felt like I was really exercising again, and not just doing a quick lift and then standing around for a few minutes. I've been thinking of adding some HIIT after my lifting, but today was definitely not the day to try it.
I followed the workout with a protein shake, some turkey, and Brussels sprouts -- lots of protein and some carbs to help recovery. I'm feeling pretty beat though, and walking up a couple flights of stairs had me pretty winded, which is not normal for me.
I was planning to do some hilly trail running tomorrow. I haven't run in about 2 months and I've been wanting to add some running back into my workouts. But I suspect that I'll be hurting tomorrow, so I might do an easy swim or easy jog.
Yo J,
I thought FL III was bad, but I just did Hyp III 1b and got my ass kicked. I thought I would do some plyos afterwards, boy was I sadly mistaken. On the plus side, I should be in good shape when I hit the slopes in a few weeks, bhudda belly not withstanding.
mario
Hey big mario, I wish I were hitting the slopes in a few weeks. It probably won't be until Christmas for me. You're an alpine rider, right? I'm a carver as well. I don't get many days on the slopes so I'm not great at it, but I love the carve.
BTW, what exercises do you think best prepare you for carving? A couple of seasons ago I started running hill repeats, doing hindu squats, and wall sits, and those seemed to work well.
J,
Why yes I am a carver, I am the LCI's chief instigator and knuckle head over @ bomber. My avatar is me goofing around on my virus mugging for the camera right before I biffed at Monarch a few years ago. I have found that the best thing to prep for riding is riding, but there are a few dryland things you can do such as squats and plenty of ab work. I started NROL at the end of last season,(~43 days) and was amazed at how worked I was even after a full season. All the things you mentioned are great ways to build a base, and you can add in some box jumps, balance board work, as well as "stance plyos", a variation of plyos that I adapted to mimic an aggressive alpine run. Place 2 x 4, foam roller or towel on the floor. Assume your stance parallel to, and explosively hop over the 2 x 4, land and hop back, angulating as you would on heelside and toe side. I am goofy, so my hops to the right are toes, to the left are heels. The deeper you go on landing and the higher you pull your legs up as you transition the more aggressive the run. Go as long as you can and rest at least twice as long. Build to as many sets as you can do while maintaining good form. For me this mimics the feeling of a crossthrough turn, so it should help you make better turns from the start of your season.
mario
Is this now the JPF-BOL thread? (Avatar updated to join the club...)
And now back to your regularly schduled JPF stuff:
The lower body Strength 1 workouts kick my butt too, the upper body ones, not so much, but I've only just started S1. Once I get the weight right, I'll probably be hurting all over....
I'm doing my final Strength I, Workout C today. It doesn't look like much on paper, does it? Someone came by and asked when I'd be done with the squat rack and I said, "I'm pretty much camping out here for a while." And it was true ... I was there for a while. As long as the Bulgarian Split Squat is out of the picture I'm a happy camper.
I'm doing my final Strength I, Workout C today. It doesn't look like much on paper, does it? Someone came by and asked when I'd be done with the squat rack and I said, "I'm pretty much camping out here for a while." And it was true ... I was there for a while. As long as the Bulgarian Split Squat is out of the picture I'm a happy camper.
Ugh, those split squats are killers, especially when you add the overhead press. I can handle squats and deadlifts no problem, but the split squats drain me!
Well, this week it was Strength 1(A) that kicked my butt. I actually did well on the squats -- I had been watching some online videos and working on my squat form, and I increased my weight from last week and felt pretty strong. But then I totally died during the BSS/Step-up sets. I kept decreasing my barbell weight, but still couldn't make it through the 15 reps of either exercise.
Regardless, it was a still a great workout. I was sweating and panting, and now it's 2 days later and I can still feel it in my legs.
Mario, good luck with Strength I. I finished Strength 1 and am now doing Fat Loss III. It is also very challenging, but in a different way. Multiple giant sets of 4 exercises in a row with no rest -- fun stuff. I haven't done any of the Hyp programs yet. I plan to do FL3 for the rest of this year, then in January I will do Strength 2, then I might give HypI a try. I also want to do Eric Cressey's Maximum Strength program at some point, but I'm not sure what the best time of the year would be for that.
I know it all to well, I started to melt down at the end. I am really looking foward to some pure strength stuff, I want to see where my squats and deads are at. Last time I did normal squats I was doing 5 x 5 w 305, and pulling 315 for deadlift shrugs right after squats, 5 x 5 in HypIb.
Last edited by big mario : 11-23-2009 at 09:40 PM.
Strength I(C) kicked my butt!
Linear Mode
