Apply for what ?
Apply for a job at the new Dublin store. Apparently if you have a six-pack you are in.
I’m. Not. Able.
Get out of here with that nonesense… How would that even work?! :shakefist: :shakefist:
[quote=“count of monte cristo, post: 704425”]Lower body tabata routine last night… can barely walk today…
Always warm up properly.[/quote]
What exactly did ya do for the tabata routine count?
squats,burpees, split jumps, dumbell lunges (x2)
then abs: bridge, sit ups, bridge, situps (x2)
As you go on, look to bring more jumps in, like box jumps. You can even add ankle weights- It’s that explosion that is going to give you that extra bit as you go to sprint, jump etc What you are really after is to strengthen those hip flexers and surrounding areas like the glutes- that’s where all the power comes from.
yeah, trying to get at them with the lunges. box jumps are the way forward it would seem. if they are good enough for vic they are good enough for me.
http://www.youtube.com/watch?v=4oSZDzSxRCU
anyone try http://www.instantspeed.ie/ basically works the hip flexors…
Jaysus- See how effortless he makes it- lands soft! It doesnt look it, but that’s serious power there to propell your self up that height
[quote=“count of monte cristo, post: 704434”]squats,burpees, split jumps, dumbell lunges (x2)
then abs: bridge, sit ups, bridge, situps (x2)[/quote]
So one four minute tabata of each? What level of weights do ya use?
two 4 min tabatas of both.
use 2 x 20kg dumbells.
I am tipping away doing a small bit at the moment doing nice handy compact sessions.
There is a side pitch that we use for winter training in Galbally thats roughly 50m by 50m. I do 5 laps as a warmup by jogging the sides and upping to 1/2 to 3/4 pace on the widths. Then I do roughly 10 uphill sprints. Would the box jumps just have an impact on the initial 5m burst on the sprints, or would they improve the full sprint.
How many would you need to do?
Well, strengthening that whole area (hip flexers, aductors, glutes) are going to give you that initial burst- be it sprint, jump or taking/ giving contact. Sustained, or more long distanced sprinting is not something i’d know much about- but in sport it is that initial burst that is important. Any kind of jump exercise here is great, or as said already squats/lunges/sprints- you can do these out doors and dont need weights. As for reps - 2 to 4 sets of 6-10 reps. You should vary heights as you go on and can do higher reps on lower height and lower reps for higher heights and try build it up.
Article here covers some of the basics- http://www.bodybuild…/brughelli1.htm
CM you described some hip flexor stretch there earlier and I may being retarded or it may be your description but I didn’t get it. The hips get awful stiff, I often have to pop them for some relief when they get painful. Any links to instructions for those stretches when you get a chance?
What’s tabata training?
[quote=“glasagusban, post: 704442”]CM you described some hip flexor stretch there earlier and I may being retarded or it may be your description but I didn’t get it. The hips get awful stiff, I often have to pop them for some relief when they get painful. Any links to instructions for those stretches when you get a chance?
Hip flexors can help relieve pain or stiffness in hips but the problem may be somewhere else, like a lower bwck issue. Are you neglecting anywhere when exercising? Anyway that stretch is below but keep your back leg far more straight than below.
[/quote]http://onlinehealthedge.com/wp-content/uploads/2007/12/dsc01466.JPG
[quote=“Titch, post: 704418”]One downside of heavy squats…
PILES
a sore fucking dose…
Did 5 x 3 at 120kg on Tuesday and my anus is throbbing like a sparrows heart since.[/quote]
Turns out it wasnt piles after all.
Golf ball sized cyst that i had to get my GP to lanse this morning.
You’d wanna see the gunk that came out of it. Red rotten.
I didn’t wanna sat, but I have mates that squat 280+ regularly over the years and piles were never an issue, nor for a lot of bodybuilders.
I’m glad your arse is ok tho pal.
As a conditioning session, tried this one this morning.
3 x 10 bodyweight exercises- mixed it up between leg raises, burpees, press ups, planks etc
2min run at 3/4 pace
I min break
Did this 4 times
Prob should have done a bit more but sweated a lot of shit out anyway
Any variances to the above ye would recommend?
[quote=“ChocolateMice, post: 704447”]
I didn’t wanna sat, but I have mates that squat 280+ regularly over the years and piles were never an issue, nor for a lot of bodybuilders.
I’m glad your arse is ok tho pal.[/quote]
glad to be honest. a weekly heavy squat session is like religion to me.