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Finishers
Posted: Wed 14 Nov, 2007 8:15 am
by Darren82
You'll find most gym sessions or runs in training will usually end with a little finisher to squeeze that last bit of effort out of you when you're already fatigued
Three very good ones that I've been alternating recently after runs have been these...
1. Sequential Fatigue
http://www.rosstraining.com/sequentialf ... llenge.pdf
Nice lung buster
2. Work Capacity 101
http://www.rosstraining.com/articles/wo ... ty101.html
Can be tweaked to suit what you have available, IE. No medicine ball then use dumbell swings or if doing it in a park or somewhere similar substitute with jumping lunges x20
Very good fitness gauge
3. 100 Burpees for time
Does what it says on the tin, complete 100 full burpees (with push up) for time. A time < 10 mins is a good indicator of fitness
In closing fellas, it's a good idea to get used to training a bit beyong the comfort zone as those who've passed out, are in training or have completed PRMC will tell you. There's no such thing as a comfort zone when it comes to phys at CTC
Posted: Wed 14 Nov, 2007 4:32 pm
by 1664Kro
HAHA loving the Work Capacity 101, I'm going to give it a go right now
Posted: Wed 14 Nov, 2007 4:46 pm
by Hellbreather
Work Capacity 101 Gotta love it
Gonna give that a try tomorrow up the gym.
Although they might not like the Medicine ball slams
Posted: Wed 14 Nov, 2007 6:10 pm
by quirk
WOW! haha I haven't been doing my Burpee's like that!
Lol I reckon I need to step up the technique. Looks good though
Posted: Wed 14 Nov, 2007 6:31 pm
by 803troop
Ross is the beast of all beasts, and highly regarded on mma.tv
Baz
Posted: Wed 14 Nov, 2007 7:40 pm
by davidemmerson
Yeah, those burpees look hard! But a good routine to do as well, though I hope medicine balls can take that kind of pounding!
Posted: Wed 14 Nov, 2007 8:01 pm
by Hellbreather
Of course they can... they're medicine balls.
Have you not seen Jackass The Movie 2
http://www.youtube.com/watch?v=F8Gt_9bttLQ
Posted: Wed 14 Nov, 2007 8:42 pm
by davidemmerson
I love Jackass, but that throw where Bam takes it in the back looks painful!!
Posted: Wed 14 Nov, 2007 9:27 pm
by Stokey_14
Get someone to do those medicine ball slams on you're abs
especially after you're coach has just slammed you into the ground... you're struggling for breath as it is and bam you've got some big ugly bloke bouncing one of those off you're gut.
Also once you get you're 100 burppy time right down, slap a weight vest on or maybe do it with hexagonal dumbbells in you’re hands ... that’s if you're really twisted!
Stokey
P.S. Yes, Ross’s stuff is top stuff and his mental attitude is spot on, his site/forums helped my boxing conditioning no end.
Posted: Wed 14 Nov, 2007 10:15 pm
by 1664Kro
Work Capacity 101 is great really got me burning. . Instead of that medicine ball i grabbed my dumbbells and slammed it on my bed.
Posted: Wed 14 Nov, 2007 10:36 pm
by Stokey_14
Work Capacity 101 is great really got me burning. . Instead of that medicine ball i grabbed my dumbbells and slammed it on my bed.
Hope that’s a damn strong bed! Can just see it going through and costing you a small fortune... I know a mate of mine decided to do some pull ups on his door frame, nearly brought the bloody house down and cost his old man a shed load of cash to get it repaired.
Left him with a nasty lump too, just for good measure.
Stokey
Posted: Thu 15 Nov, 2007 10:54 am
by HybridWarrior
Work Capacity definitely seems like top stuff!
Posted: Thu 15 Nov, 2007 12:31 pm
by Darren82
Work Capacity is a very nice circuit, one of my favourites at the moment.
It's important to realise that you can achieve more in the 20 minutes it takes to perform that circuit (at correct intensity) than just plodding along on a run or even some fartlek runs to be fair.
Check your heart rate after one of these sessions, it should feel like it's bursting out of your chest. Even the fittest lads should still feel suitably fooked after this as it's all about work rate.
I like passing this stuff on as if I'd trained more sensibly first time round I probably wouldn't be where I am now, looking to rejoin and repeat a lot of things I'd rather not
Posted: Thu 15 Nov, 2007 6:04 pm
by Hellbreather
Has anyone bought his "Infinite Intensity" guide?
Im pushing towards the no side because most of them.. are a waste of £14 or however much it is..
His workout capacity 101 though, thats a beasting.
Posted: Thu 15 Nov, 2007 6:15 pm
by Darren82
Haven't bought it as I get most of my circuits from my boxing coach and the sample workouts he already has online are good enough to keep you going for months.
They're all a good foundation to evolve into harder, longer sessions.
If I was a fighter (competitive level) I would definintely buy it though