The Pretend Fitness Thread

Things Help
3769

[quote=“chewy louie, post: 814114, member: 1137”]Did a savage bit of circuits down the boxing gym last night. Normally don’t go on a Wednesday as I play badminton with some colleagues from work on a Wednesday.

Session was just under 90 minutes and was all old school circuits,

Warm up.
2.5kg dumbell in either hand throwing straight punches for a minute,
30 seconds of burpees
1 minute throwing uppercuts with dumbells
30 seconds burpees
1 minute rest
x4

Then we moved into the adjacent hall beside the gym. Where they had 16 stations set out (as there were 16 people) each station was for done twice in a set for 30 seconds with a 15 second break in between. We did two sets of the following

(I am sure there are technical names for all of these but I don’t know them)
Station 1:
Standing one foot away from the wall with your back facing it. You hold a 10kg rubber medicine ball with a rope going through it. Continually hit the ball off the wall, alternating sides

Station 2:
Old heavy rope about 15 foot long held behind a column. Take either end and continually move both sides up and down

Station 3:
Mat with a small contraption with 2 wheels on it. On your knees leen forward as far as you can without your stomach hitting the ground and repeat.

Station 4:
20kg rugsack. hold on the back of the shoulders and squat

Staion 5:
10kg kettlebell. Lift from ground to over your head and repeat. 30 seconds left hand, 30 seconds right hand

Station 6:
20kg kettlebell, lift from knee to overhead and repeat

Station 7:
Soft Medicine ball. Rest one hand on top and do a push up with the free hand, alternate after every push up

Station 8:
Soft Medicine Ball again - Similar to a burpe start with your legs fully extended and move them into your body, but instead of a jump you have to get up and lift the medicine ball over your head

Station 9:
Hard medicine ball (10lbs??): Stand a foot back from the wall facing it. In a squat position once at the top of the squat you throw the medicine ball up and off the wall and catch it on its way down and then squat

Station 10:
Hard Medicine ball (5 lbs):
Standing three foot out from the wall throw the ball straight at the wall (similar style to throwing a rugby ball) and catch it in the way back, left side 30 seconds, right side 30 seconds

Station 11:
8 lb medicine ball: standing on a mat you have to pick the ball up lift it over your head and then throw it back down onto the mat and repeat

Station 12:
Dumbell bar with two 10kg weights. Lift from waist to shoulder and repeat

Station 13:
Dumbell bar with two 20 kg weights. Lift from floor to overhead and repeat

Station 14:
Sit up board. Sit ups with a 5 kg ball in your hand

Station 15:
Old boxing bal with a heavy rope attached. Pull the bag on the rope the length of the hall (approx 25 metres) once at the end of the hall run with the rope to the other side and pull the other way

Station 16:
Old tractor tyre and a sledge hammer. Hit tyre repeatedly with sledge[/quote]

Did something similar to this again last night

Think there were 13 stations - 30 seconds x 2 per station with a 10 second break in between

Station 1
20kg kettlebell - raised to shoulder height two handed

Station 2
10kg kettlebell - one handed lift above head, alternate hands

Station 3
Soft Medicine ball. Rest one hand on top and do a push up with the free hand, alternate after every push up

Station 4
Hard medicine ball: Stand a foot back facing the wall. In a squat position with ball in hand - once at the top of the squat you throw the medicine ball up and off the wall as high as possible and catch it on its way down and then back down to a a squat position

Station 5
Standing three foot out from the wall throw the ball straight at the wall (similar style to throwing a rugby ball) and catch it in the way back, left side 30 seconds, right side 30 seconds

Station 6:
8 lb medicine ball: standing on a mat you have to pick the ball up lift it over your head and then throw it back down onto the mat and repeat
Station 7:
Dumbell bar with two 20 kg weights. Lift from knees to overhead and repeat
Station 8:
Sit up board. Sit ups with a 5 kg medicine ball in your hand
Station 9:
Old boxing bal with a heavy rope attached. Pull the bag on the rope the length of the hall (approx 25 metres) once at the end of the hall run with the rope to the other side and pull the other way
Station 10:
Old tractor tyre and a sledge hammer. Hit tyre repeatedly with sledge

Station 11:
Standing one foot away from the wall with your back facing it. You hold a 10kg rubber medicine ball with a rope going through it. Continually hit the ball off the wall, alternating sides

Station 12:
20kg rugsack. hold on the back of the shoulders and squat

Station 13:
Old heavy rope about 15 foot long held behind a column. Take either end and continually move both sides up and down

Previously we would have done two sets of this but last night we just did one and then headed back into the boxing gym and did three sets of the following with a minutes break between each

3 minutes a set (3 Sets)
Heavy bag - 60 seconds clean punches, 30 seconds burpee jumps, 60 seconds clean punches, 30 seconds burpee jumps -

Took about 40 odd minutes all in and my arms were fairly dead after it but feeling no ill effects or stiffness today thankfully

3770

Lads do you think there are many benefits from Circuit training especially for GAA?

3771

[quote=“chewy louie, post: 902677, member: 1137”]Did something similar to this again last night

Think there were 13 stations - 30 seconds x 2 per station with a 10 second break in between

Station 1
20kg kettlebell - raised to shoulder height two handed

Station 2
10kg kettlebell - one handed lift above head, alternate hands

Station 3
Soft Medicine ball. Rest one hand on top and do a push up with the free hand, alternate after every push up

Station 4
Hard medicine ball: Stand a foot back facing the wall. In a squat position with ball in hand - once at the top of the squat you throw the medicine ball up and off the wall as high as possible and catch it on its way down and then back down to a a squat position

Station 5
Standing three foot out from the wall throw the ball straight at the wall (similar style to throwing a rugby ball) and catch it in the way back, left side 30 seconds, right side 30 seconds

Station 6:
8 lb medicine ball: standing on a mat you have to pick the ball up lift it over your head and then throw it back down onto the mat and repeat
Station 7:
Dumbell bar with two 20 kg weights. Lift from knees to overhead and repeat
Station 8:
Sit up board. Sit ups with a 5 kg medicine ball in your hand
Station 9:
Old boxing bal with a heavy rope attached. Pull the bag on the rope the length of the hall (approx 25 metres) once at the end of the hall run with the rope to the other side and pull the other way
Station 10:
Old tractor tyre and a sledge hammer. Hit tyre repeatedly with sledge

Station 11:
Standing one foot away from the wall with your back facing it. You hold a 10kg rubber medicine ball with a rope going through it. Continually hit the ball off the wall, alternating sides

Station 12:
20kg rugsack. hold on the back of the shoulders and squat

Station 13:
Old heavy rope about 15 foot long held behind a column. Take either end and continually move both sides up and down

Previously we would have done two sets of this but last night we just did one and then headed back into the boxing gym and did three sets of the following with a minutes break between each

3 minutes a set (3 Sets)
Heavy bag - 60 seconds clean punches, 30 seconds burpee jumps, 60 seconds clean punches, 30 seconds burpee jumps -

Took about 40 odd minutes all in and my arms were fairly dead after it but feeling no ill effects or stiffness today thankfully[/quote]

What’s the point of this chewy ?

3772

Yes and no.

3773

It is just a Strength and conditioning circuit class they run each Wednesday for their boxers and anyone else who is interested. What do you mean by the point of it? as in the circuits themselves or why I am doing it

3774

Yeah. Why would you be doing that to yourself?

3775

Because it makes me feel like a big man!

But joking aside. I much prefer going to the boxing gym and doing these types of sessions this time of year than wandering aimlessly around a regular gym for an hour or two or waiting for others to finish up on machines before you can use them. You will put in the graft at these and the other sessions they do as they would be fairly quick about telling you if you aren’t putting the effort in. The gym itself is owned and ran by a Clareman and his family as well. I stopped going last August due to some back pain which has now cleared up. Have done about 10 sessions since Christmas, mainly core and cardiovasular stuff and a bit of light sparring and very much enjoy it.

I have no particular aim or goal as to why I am doing it, but I find it a good release when you sit behind a desk on a computer for 8 hours a day

3776

[quote=“chewy louie, post: 902698, member: 1137”]Because it makes me feel like a big man!

But joking aside. I much prefer going to the boxing gym and doing these types of sessions this time of year than wandering aimlessly around a regular gym for an hour or two or waiting for others to finish up on machines before you can use them. You will put in the graft at these and the other sessions they do as they would be fairly quick about telling you if you aren’t putting the effort in. The gym itself is owned and ran by a Clareman and his family as well. I stopped going last August due to some back pain which has now cleared up. Have done about 10 sessions since Christmas, mainly core and cardiovasular stuff and a bit of light sparring and very much enjoy it.

I have no particular aim or goal as to why I am doing it, but I find it a good release when you sit behind a desk on a computer for 8 hours a day[/quote]
Fair enough.

3777

Did another session again last night

last about an hour and there was 10 of us in it

10 minutes stepping up and down off the ring. Switching leading leg every 60 seconds. Every two minutes you would throw punches for 60 seconds when at the top of the step or hold the arms out straight at shoulder height for 60 seconds.

1 minute break

Mat and two 3kg dumbells - 3 sets of the following

60 seconds with the dumbells bouncing on the spot lifting the dumbells into the air from shoulder height

60 seconds crunches on the mat

60 seconds throwing straight punches with the dumbells

60 plank

1 minute break

Paired off in twos. one with gloves the other with pads

1 minute double jab, backhand. (30 second break to change gloves/pads) 1 minutes with the pads

1 minute - double jab, hook, backhand (30 second break to change gloves/pads) 1 minutes with the pads x2

On the floor - split into two groups -

One group squat, other team sprint on the spot for 60 seconds x 3

1 minute break

10 burpees, 10 star jumps, 10 burpees, 10 star jumps, (moving around the floor between each)
9 burpees, 9 star jumps, 9 burpees, 9 star jumps,
8 burpees, 8 star jumps, 8 burpees, 8 star jumps,
etc until we reached 1

one minute break

Final 5 minutes
2 minutes with a soft medicine ball constantly jogging/bouncing around the floor ball is handed over from one man to the next

one minute break

2 minutes hard medicine ball to be held over head, constantly jogging/bouncing around the floor ball is handed over from one man to the next

3778

That’s some going, Chewy.

I properly returned to the gym this week after 4 months off with my back. 2 light sessions of pull ups, bench, lunges, squats, military press and bent over rows. Will build up strength with those core exercises and then get back out doing some sprinting .

3779

110 burpees - savage :clap:

3780

They separate the men from the @glasagusbans of this world alright.

3781

How’s your back anyway you fat cunt?

3782

I am feeling it a lot more today than yesterday, shoulders were on fire last night half way during the pad work. Will hopefully go for a light jog over the weekend

3783

I’m at about 85% of optimum.

3784

Unlike your maths.

3785

Fair play @chewy louie boxing training is unreal, only did it in two speights of 6 weeks.

After a week off, i went back at it, all about anaerobic exercise at the moment.

doing run tababtas, run as hard as you can for 20, 10sec break x 8

Speed band sprints 20m high strides to work hip flexors x 8, walk back

10 40m sprints walk back recovery

tabata of burpess with speed bands.

3786

Sorry Rain Man.

3787

But stupid. Not on chewy part, but the trainer. That kind of plyometric work needs a massive strength base.

3788

Yes. Especially in early pre-season and maybe within lulls in the season. When well constructed they build good muscular and strength Endurence. The big mistake with many circuits in GAA is they throw in Plyo work too early. It’s done to get tht “burn” effect, but it’s not always what the aim is.

Squats and lunges of some sort are vital. Basic corrective exercises are important as well. In a team environment at Amatuer level it’s hard to give everyone a personal corrective program, so getting in the common ones will help a lot of lads.