CoachDos
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CoachDos
KeymasterWhen we have upper body issues we rely A LOT of sled work for strength and cardio (using a harness of course). Springs, stairs, shoulder carries, bike WITHOUT the arms (assault) – stay away from pushing and pulling with the elbow. ALso, don’t be afraid to do things with your ‘good arm’ – like DB snatches, swings, end push presses and rows. ….there is a transfer of strength just don’t over do the volume.
KeymasterBTW — this is the exact stuff I cover in my staff trainings at Equinox clubs all over – Bang for your buck and creating the most AFTERBURN possible
KeymasterThought you were asking for yourself….
I totally get it james but clients have a responsibility to do something with the other 166 hours a week that they arent with you. If they expect big time fat loss with ONLY doing 2 training sessions per week — they are going to be pretty bummed out.
That being said, I would reiterate what I laid out earlier:
_____________________________________________I would go with a 3 set complex to start
a timed circuit like a 30:30 or a density style or 15:45 heavier circuit (25-20 min)
then a 3-4 min. finisher to end the sessionKeymasterWell for fat loss 2 days per week is not going to be super effective –
I would go with a 3 set complex to start
a timed circuit like a 30:30 or a density style or 15:45 heavier circuit (25-20 min)
then a 3-4 min. finisher to end the sessionKeymasterJust posted another 30:30 today!
KeymasterYes I would go with at least 2 HEAVY/HARD density style sessions or 15:45/20:40 style + at least 2 days of maybe 30:30 with lots of mechanical work (higher volume) — add in 1 day of whatever you like to do ….complexes, Oly lifts, jump training, sprint, sled work etc.
Keymaster5:55 MAX effort is one of my fave finishers…..5 rounds (5 min) – set a watt goal and don’t count the rep if you don’t meet that #!
KeymasterKnowing your TRUE max should be first on the agenda….once you establish this, you can now set a standard of say 90% of that #…only count bouts that hit that standard etc.
For many folks it prob takes 7-8 sec to hit that max mark so I generally start going about 3 sec before the timer says go….not a full blown blast but at least a bit of a running start. My problem is actually a good thing to have in that my max it well above the max reading on the assault bike….so I just set my goal at 1999watts. The reality is that this may actually be short changing me and this may not even be 90% of my true max :o/
Keymastercurious – what were your max watts each bout? physically look to see that # as you are cranking…..
KeymasterYeah – the rest allows for greater efforts so in the long run this will most likely be more beneficial as far as EPOC goes — creates much bigger work-rest SPIKES.
so next time try to do your bouts and don’t count them unless you hit 1315 each time….if you hit higher on the first one, then that will be your benchmark as the watts needed for the rep to count. this is where you will actually see if 1. this is your TRUE max and 2. that 11:1 rest:work really isn’t all that long of a rest ;o)
Keymasterhaha!
KeymasterNice – try 5:55 intervals for 5-6 rounds – MAX effort onthe bike….Brutal but try to match or surpass your max # each time
KeymasterI like it! Great adaptation to your equipment – what type of finisher are you doing on the assault bike?!
Keymasterthx steve!
KeymasterNICE! Sometimes just doing ANYTHING is best for that day!
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