Getting fit in the Playground [Archive] - Giant in the Playground Forums

Liffguard

2008-12-25, 04:44 PM

Dallas-Dakota

2008-12-25, 06:03 PM

This christmas my father purchased a rather nice Bowflex (http://en.wikipedia.org/wiki/Bowflex). So now I can put ability points into STR and DEX. :smallbiggrin: nerd alert
*totally expected it to be a misplaced thread about d2 lod with that first sentence*
:smallsigh:

TRM

2008-12-25, 06:03 PM

As far as fitness goes, I cannot recommend Crossfit (http://www.crossfit.com) highly enough. It's a total body program focusing on GPP (general physical preparedness) rather than specialising.

As for general tips; compound exercises are almost always better than simple ones. Basically, always work many different muscle groups at once rather than just one muscle group. Unless you are specifically training to be a competitive bodybuilder, you won't need to bother with bicep curls, tricep extensions and the like. Squats, overhead squats, deadlifts, lunges, power cleans, snatches, bent-over rows, shoulder press, bench press; these exercises are essential and should form the core of any workout.

Try not to get settled into a routine. Constantly try new exercises or combining old exercises in new ways. Put together different circuits that allow you to keep working certain bodyparts and energy pathways whilst actively resting others.

In fact, I'll quote directly from the crossfit website. If you want to get fit, these 100 words are amongst the best ways to do it.

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Lot's of good stuff here, but I disagree in a few places:
Weight lifting exclusively will not make you properly fit; it will give you ripped muscles, but it overlooks this critical thing called aerobic capacity. You also shouldn't lift weights every day, you should usually give your muscles a day to recover before you tear them again.

I disagree with the bolded portions as well. You want to have aerobic exercises too (long and at a lower intensity); long runs, steady rows, distance bikes—all of these build your heart and lung capacities and are very good for your health and fitness.

compound exercises are almost always better than simple ones.
Unless, of course, you want to increase strength in a specific area; even non pro weight-lifters can benefit from strong biceps. But he has a good point: don't focus exclusively on one area if you're going for general fitness.

Remember: aerobic is not the same as light. The purpose of an aerobic workout is to raise your heart rate and keep it up, so it usually isn't as intense as an anaerobic (or nearly a sprint) workout. Though, anaerobic workouts are good too. Mix and match!

That said, I second the motion of avoiding repetitive exercises; mix and match, shake it up, and (most importantly) have some fun working out.

I would say that the most important component of getting fit is working at it constantly. This doesn't mean you have to work out every day (rest is important), but you should exercise consistently and always push yourself. You will not get fit if you don't exercise; make yourself a plan (for the next week, or month, or 6 months, whatever) and stick to it. Plan different workouts every day—including both aerobic and anaerobic; weights, body weight exercises, etc—and don't forget to include rest days.

And, Raiser, I want pictures when you are your new buff self. :smallamused:

Jack Squat

2008-12-25, 06:21 PM

I've got a book, The Navy Seal workout or something like that. I'd use it, but it's on loan to someone who "just wanted to copy a few pages." That was a few months ago...I may have to bug them about it. I know Trog used it and enjoyed it; it mixes upper body, lower body, running, and swimming workouts; all you need (if you exclude swimming) is a pull-up bar and somewhere to do dips off of.

We had one of these (http://www.governmentauctions.org/uploaded_images/tower-749857.jpg) which would work great, but it stayed behind when we moved...I'll have to bug my parents about getting one again.

RandomLogic

2008-12-26, 02:28 AM

I also desire to achieve a hot bod...

I've been going to the gym and just running, which has helped me drop about 10lbs, but I've hit a wall and I've got to start eating better/less and working out more consistently to go further. I'd like to see another 15-30 go...

I think I have to start doing cardio and weights again.

Haruki-kun

2008-12-26, 02:37 AM

I started going to the gym a couple of months ago, and I lost some weight as a result (yay). But since I'm currently with my family and there's no gym anywhere nearby and the fridge is filled with all the candy and crap my grandma could dump on us, I don't think It'll take long to gain that weight again....<.<

I think the best advice I can give is this: Although it is important to not overtrain, it's also important to not undertrain. Specifically, if there's a set routine, stick to it, don't skip days (like I did today and will regret tomorrow :smallsigh:).

Liffguard

2008-12-26, 05:43 AM

Lot's of good stuff here, but I disagree in a few places:
Weight lifting exclusively will not make you properly fit; it will give you ripped muscles, but it overlooks this critical thing called aerobic capacity.

Good point, but I think you are confusing the difference between "weight" training and "strength" training. It is very possible to use weights for cardiovascular fitness, I do it often. The problem is that too many people think in terms of "today is a strength workout" or "today is a cardio workout" or "today is a power workout." Most sports (with some obvious exceptions) require all types of fitness in various amounts and generally at the same time. I'm not saying that weights should make up the entirety of your cardiovascular training but they are an important element.

You also shouldn't lift weights every day, you should usually give your muscles a day to recover before you tear them again.

Again, this is only true of weightlifting for pure strength. When using weights for other reasons you can afford to use them on consecutive days.

I disagree with the bolded portions as well. You want to have aerobic exercises too (long and at a lower intensity); long runs, steady rows, distance bikes—all of these build your heart and lung capacities and are very good for your health and fitness.

Cardiovascular fitness is indeed very important, but most studies show that a combination of aerobic and anaerobic exercise within a single workout is the best way to achieve it. Interval training varies your heart-rate without dropping your minimum working hear-rate, leading to an overall higher rate. For example, when running it's better to alternate between sprinting and jogging than it is to just run at a steady pace. That way, you can get better results in a shorter workout.

Unless, of course, you want to increase strength in a specific area; even non pro weight-lifters can benefit from strong biceps.

Definitely. But the best way to achieve strong biceps is not through bicep curls. The best way is through rows and pull-ups. Similarly, the triceps are better served by various press exercises than by tricep kickbacks. Again, the key factor is applicability. There are very few motions in life or in sport that emulate a bicep curl. Most activities involve many different body parts in concert, and so that's the way you should train.

Overall, it seems like we agree on a lot of points. I just wanted to address those above.

As an illustration, here's a sample plan I've used before over an eight day period (for other plans just check out the crossfit website).

Day 1:
Over a 6km course do the following:
Jog 1 minute
Sprint 30 seconds
10 Push ups
Jog 1 minute
Sprint 30 seconds
10 Pull ups
Jog 1 minute
Sprint 30 seconds
10 Squats
Repeat until end of course

Day 2:
Five rounds. Each round consists of:
25 Kettlebell swings
400m sprint
5 Handstand push-ups

Day 3:
Thirty clean and jerks.

Day 4:
Rest day

Day 5:
Ten rounds. Each round consists of:
3 Muscle-ups
15 Burpees

Day 6:
Escalating circuit. There are two points, A and B, 50m apart. Run from A to B and do exercise 1 from the list then run back to A. Run from A to B and do exercises 1 and 2 from the list then run back to A. Continue until finishing exercise 10.
1) 1 push-up
2) 2 sit-ups
3) 3 squats
4) 4 wide push-ups
5) 5 v-sits
6) 6 pike jumps
7) 7 narrow push-ups
8) 8 crunches
9) 9 tuck jumps
10) 10 burpees

Day 7:
21 - 15 - 9 reps of the following:
Thruster 45kg
Pull-ups
or
Power-clean 60kg
Dips

Day 8:
Rest day

Felixaar

2008-12-26, 06:58 AM

I'd say two things here;

- Don't buy machines designed for fitness, they're pointless - all you need is your own body and perhaps a good weight set. Anything that tells you you can get fit quick and easy is lying through it's toothless, gummy jaws - it takes hard work; because it's about doing hard work.

- Find a routine and do it EVERY DAY. And I mean every day, no rest days or anything like that - it'll hurt like hell to start with but it improves; and in the end you become friend to that feeling of burning pain throughout your mucsles. Resting is for the weak!

My credentials? I've lost seventeen kilograms (37-38 pounds) in the past six months; gained relatively musculars arms and legs. A layer of fat which is running on borrowed time still conceals what I hope will blossom into nice abs, as well.

Liffguard

2008-12-26, 07:02 AM

Find a routine and do it EVERY DAY. And I mean every day, no rest days or anything like that

Please don't do this. You'll have an increased risk of injury and smaller gains than if you let your body recover. You should leave aside at least one day per week for rest and recovery. Personally, I go three days on then one day off.

Felixaar

2008-12-26, 07:11 AM

*shrug* I suppose I'm just the type of person who works through injury. But then, I have a lot of perseverance and endurance; perhaps it's not for everyone.

reorith

2008-12-26, 07:38 AM

lol you guys are nooobs. just go to mexico, find a pharmacy and 'roid up. in addition to looking awesome, you get load of body hair and if you do it right, you'll end up with your very own set of boobs.

just kidding, i've been on a horrible advice kick for like three days now and i think that was the last of it. seriously, http://en.wikipedia.org/wiki/Anabolic_Steroids#Adverse_effects for more info on why this is a bad idea

OverdrivePrime

2008-12-26, 10:55 AM

I had my thyroid taken out a couple years ago and the resulting process to get my endocrine system back in working order left me a good 30 pounds fatter than I was, and probably 35 more than my ideal weight. I'm slowly trying to get down to my target weight (205 lbs)
When my state isn't covered in snow and ice, I bike to work once a week (25 mile trip), and do a weight circuit in the gym 3-4 days a week. Now that winter has come with it's full force, my wife has taken to sneaking me into her rowing club so that I can use the rowing machines for a pretty sick cardio work out. Since May I've gotten myself down to 225, so I'm hoping to get rid of those last 20 pounds by this summer.
I've got a lot of friends who do indie films that need stunt work, so I'm hoping to get ripped enough to actually make it look good, instead of my doughy henchmen "big bruiser" work in the last project.

*shrug* I suppose I'm just the type of person who works through injury. But then, I have a lot of perseverance and endurance; perhaps it's not for everyone.

That's a great way to put yourself out of commission for several weeks at a time and negate many of the gains you've made. While it's fun to pretend to be tough, the body can only be pushed so far before it breaks.

Jorkens

2008-12-26, 09:17 PM

Coidzor

2008-12-26, 09:33 PM

You want pics of our biceps? :smallconfused: Huh... Funnily enough, those are probably the area of my body that's not woefully underdeveloped. My legs are just too stringy and sinewy when they're in the lean times when the fat stores on 'em get used up.

Jack Squat

2008-12-26, 10:43 PM

I wouldn't. If it doesn't work then you don't want it and if it does work then you don't want to try...

Huh :smallconfused:

I went through the book before, and it didn't seem that grueling. I mean I'm not going to be in the bottom of a pool handcuffed and having to overcome the fear of drowning. It's doing some push-ups, sit-ups, chin-ups, and different variations, and then running a mile. Sure it'll kick my butt at the beginning, but every workout ought to. If you're not pushing yourself, you're not gaining anything.

Jorkens

2008-12-26, 10:51 PM

Silly joke. If the book works then they should be some sort of navy SEAL by now in which case you probably don't want to bug them to hard...

Jack Squat

2008-12-26, 10:59 PM

Silly joke. If the book works then they should be some sort of navy SEAL by now in which case you probably don't want to bug them to hard...

Ah...I missed it because of who borrowed it. It's a 24 year old woman who works with me; My guess is she forgot about it 5 minutes after setting it down on her kitchen table.

Archpaladin Zousha

2008-12-26, 11:04 PM

I'm not even using my Iron Gym for pull-ups like they advertise. I'm using it for sit ups. The only reason my parents got it for me appears to be my entire family's unspoken desire for me to shed my fat gut.

Paragon Badger

2008-12-26, 11:09 PM

Please don't do this. You'll have an increased risk of injury and smaller gains than if you let your body recover. You should leave aside at least one day per week for rest and recovery. Personally, I go three days on then one day off.

I'd recommend one day per week, that's all they give us in Basic training (and even then, you'll probably be doing some PT if you do something to irk the DSes)

There's no such thing as overtraining.

Honestly? There isn't.

Now, you may feel weak and you'll notice that you can't do crap physically compared to what you could do when you started... It's kind of like taking 3 Str damage but having your maximum Str score increase by 1. When you're fully rested, you'll notice the difference. (But until you're satisfied, don't rest!)

Work out right when you wake up, you don't need a machine to do this. Work out right when you go to sleep. 20 Pushups, 20 Situps, 2 minutes planking was advised to me in Basic.

Also... if you have spare time when you aren't doing anything, knock out 20 sit-ups/push-ups, whatever. If your friends are outside getting a ciggarette break, do some pushups while you wait for them.

When jogging, don't walk. It's as simple as that... It doesn't matter how slow you jog, as long as you're still jogging. You may not think there is much of a difference between jogging and walking, but your muscles and lungs can tell.

Basically, exercise as much as you can. And find a way to motivate yourself to exercise even when you're tired... The threat of having to restart Basic training from week one, day one motivates me to do things I never thought my body was capable of... but I know other people don't have the luxury of such dire consequences hanging on their every workout.

skywalker

2008-12-27, 01:57 AM

*shrug* I suppose I'm just the type of person who works through injury. But then, I have a lot of perseverance and endurance; perhaps it's not for everyone.

My dad does this, has his whole life. Felix, you're comparatively young (tho probably older than a lot of the playground, silly kids, do you have mom's permission?!) and this will work out for you right now. Young men especially can just "work thru" stuff. But carrying that attitude with you will wind up hurting you in the long run. I know because I watch my dad tear his body apart on our farm because times are hard and he "doesn't have time to be hurt."

You know the difference between soreness pain and "you should stop" pain. When the pain says "stop," I think it's most prudent to stop. You will probably wind up better for it in the long run.

Now, that's not to say you shouldn't work thru minor stuff, play with a lightly pulled hammy or a slightly twisted ankle. Just that pain generally means stop. And if you've got no reason to keep going (not competing, etc) then why not listen to what your body has to say?

My dad did the Navy SEAL workout for about half a year, I think. He kept their rep structure, where you increase reps up to a maximum and then come back down (IE, set of 2, set of 4, set of 8, set of 12, set of 8, set of 4, set of 2), but he said the exercises themselves were for n00bs.

My personal advice would be swim. Swimming will rip you up like nobody's business. Look at Michael Phelps.

My personal work out? I walk everywhere I can, and get in plenty of "quality time" with my girlfriend. That's always been enough for me.

Quorothorn

2008-12-27, 04:47 PM

Fitness is for the weak!

...Wait, that seems wrong somehow.

Anyway, my personal exercise regime consists of sets of 13 push-ups done 1-5 times a day, and a whole lot of pacing. Also video games.

Jack Squat

2008-12-27, 05:13 PM

This thread reminded me of something that happened with my friends. One of my friends got Dicecapades (http://www.unclesgames.com/product_info.php?ref=3&products_id=10090&affiliate_banner_id=1), which is basically a game where you draw a card, roll dice, and do something inane. When he was showing us it, he mentioned one card that he never wanted to get, it was where you rolled a d20 and did that many pushups in 30 seconds. Another one of my friends questioned if it was possible to do 20 pushups in that amount of time. On the spot, I drop down and do 20 in 19 seconds.

I hadn't worked out in a couple months (and have yet to start up again), so I was pretty out of shape by my standards, but I didn't find it particularly taxing (although I couldn't have kept up the pace too much longer, maybe another 10 seconds). I guess what I'm getting at is people have different definitions of "fit" so where one person considers fitness being able to run half a mile without stopping, others think of fitness as being able to do this (http://www.youtube.com/watch?v=WEeqHj3Nj2c) for 2 hours. So what works for one person (lifting weights, running, walking to the vending machine and back) seems either too hard or trivial to others.

I've myself never counted walking as exercise, claiming it's what old arthritic people do so they can still move. Other people seem to think strolling through a grocery store is too much work, so they sit on the motorized scooters and proceed to make the motor whine until it breaks. I'll admit, those people could benefit from walking around a track instead of running.

Felixaar

2008-12-27, 05:30 PM

lol you guys are nooobs. just go to mexico, find a pharmacy and 'roid up. in addition to looking awesome, you get load of body hair and if you do it right, you'll end up with your very own set of boobs.

I have been meaning to get me some of those...

For the record, I don't do things with like, a broken leg. If I ever seriously injured myself I'd calm down until it stopped, I mean simply not quitting out when the going gets tough.

TRM

2008-12-27, 05:30 PM

I hadn't worked out in a couple months (and have yet to start up again), so I was pretty out of shape by my standards, but I didn't find it particularly taxing (although I couldn't have kept up the pace too much longer, maybe another 10 seconds). I guess what I'm getting at is people have different definitions of "fit" so where one person considers fitness being able to run half a mile without stopping, others think of fitness as being able to do this (http://www.youtube.com/watch?v=WEeqHj3Nj2c) for 2 hours. So what works for one person (lifting weights, running, walking to the vending machine and back) seems either too hard or trivial to others.

I've myself never counted walking as exercise, claiming it's what old arthritic people do so they can still move. Other people seem to think strolling through a grocery store is too much work, so they sit on the motorized scooters and proceed to make the motor whine until it breaks. I'll admit, those people could benefit from walking around a track instead of running.
Yeah. It also very much depends on what you want to be fit for; my mother (40 something) walks several miles every day just to keep active and healthy (it seems to have worked so far), while I would never consider walking an acceptable workout. Ever. edit: Because I don't want to be just generally healthy and active, I want to excel athletically.

I hate pushups. I am in overall very good shape (using a moderately objective definition), but 15 pushups taxes me; I can't bench press or chin up at my "fitness level" either. I have a friend that is the same way; our arms and upper bodies are just punily weak compared to the rest of us.

edit:
When jogging, don't walk. It's as simple as that... It doesn't matter how slow you jog, as long as you're still jogging. You may not think there is much of a difference between jogging and walking, but your muscles and lungs can tell.

I have anecdotal proof that jogging slowly is much more likely to hurt your knees, joints, and other tender parts (not muscles); when you run abnormally slowly, you are going up and down much more than when you are running at normal speed, so much more stress is being put on the knees and ankles.
This has happened to me (I was running with much slower individuals), but I have nothing besides logic and personal experience to back up my claims—so it's only anecdotal proof, which is hardly scientific.

Jack Squat

2008-12-27, 05:55 PM

Yeah. It also very much depends on what you want to be fit for; my mother (40 something) walks several miles every day just to keep active and healthy (it seems to have worked so far), while I would never consider walking an acceptable workout. Ever. edit: Because I don't want to be just generally healthy and active, I want to excel athletically.

I hate pushups. I am in overall very good shape (using a moderately objective definition), but 15 pushups taxes me; I can't bench press or chin up at my "fitness level" either. I have a friend that is the same way; our arms and upper bodies are just punily weak compared to the rest of us.

My mom is a personal/group fitness trainer. I never had much of a chance to be just the "active and healthy" type :smalltongue: I don't like gyms or big weights, so my workouts tend to include sit-ups, pull-ups, push-ups and running, along with doing some endurance stuff with lighter weights and resistance bands. I'm going to try and get into Kettlebell (http://en.wikipedia.org/wiki/Kettlebell) workouts, as they're designed to build core and endurance, not necessarily strength. We've got them laying around at home, I just don't grab them.

edit:
I have anecdotal proof that jogging slowly is much more likely to hurt your knees, joints, and other tender parts (not muscles); when you run abnormally slowly, you are going up and down much more than when you are running at normal speed, so much more stress is being put on the knees and ankles.
This has happened to me (I was running with much slower individuals), but I have nothing besides logic and personal experience to back up my claims—so it's only anecdotal proof, which is hardly scientific.

Yeah, that makes sense, and I've noticed it as well. The last two weeks I ran, I went much slower than I could have (I was training a friend, decided it was best to keep their pace instead of blowing by). I was sore for longer than I was when I went through track conditioning, but I also didn't get shin splints. Take from that what you will.

Mr. Mud

2008-12-27, 06:52 PM

My mom is a personal/group fitness trainer. I never had much of a chance to be just the "active and healthy" type :smalltongue: I don't like gyms or big weights, so my workouts tend to include sit-ups, pull-ups, push-ups and running, along with doing some endurance stuff with lighter weights and resistance bands. I'm going to try and get into Kettlebell (http://en.wikipedia.org/wiki/Kettlebell) workouts, as they're designed to build core and endurance, not necessarily strength. We've got them laying around at home, I just don't grab them.

Yeah, I know a family friend that is jack #@$% ripped, and all he does is push up, pull ups, and crunches. Then again his metabolism is like 8x times the national average/healthy rate.

--

I dunno where to pout my two cents in here, but I've lost a lot more weight lifting than doing cardio, just because I lift that often... Lets see If I can find some statistics... ... I can't. But I'm fairly sure that weight lifting burns more than cardio right? Coupled with my healthy diet of lean-pockets and poptarts, I lose a lot of weight when football season comes around. Oh yeah and all the muscle gained in weight lifting either doesn't hurt :smalltongue:. Anyways, anyone else lift a lot, opposed to running a lot to lose weight?

Or hey, get the best of both worlds and run with someone on your back! (Or ankle weights, or a sled... or a parachute. You really have tons of outs here).

Same here! Gyms and weight machines are my bane. (I really shouldn't be talking, seeing as my favorite exercise device is a multi-thousand dollar fiberglass racing shell...)

*sniffles* Whats wrong with my Boflex... :smallfrown:. Works well for my cat... (http://i198.photobucket.com/albums/aa299/yupko/LolCatRenderer2.aspxtopiminurgaragebottomholdinupu rcarzsize35imagenameqzPtZAAKngWD.jpg)

TRM

2008-12-27, 06:53 PM

My mom is a personal/group fitness trainer. I never had much of a chance to be just the "active and healthy" type :smalltongue: I don't like gyms or big weights, so my workouts tend to include sit-ups, pull-ups, push-ups and running, along with doing some endurance stuff with lighter weights and resistance bands. I'm going to try and get into Kettlebell (http://en.wikipedia.org/wiki/Kettlebell) workouts, as they're designed to build core and endurance, not necessarily strength. We've got them laying around at home, I just don't grab them.
Same here! Gyms and weight machines are my bane. (I really shouldn't be talking, seeing as my favorite exercise device is a multi-thousand dollar fiberglass racing shell...)

Also, Jack Squat, will you be my fitness buddy itp? We're the perfect match!

I can't. But I'm fairly sure that weight lifting burns more than cardio right?
I've never heard anything supporting this theory.

Weights generally give you a more ripped appearance than cardio does, but as far as I know it doesn't really burn too many calories.

edit: I lied!
Link! (http://www.mayoclinic.com/health/strength-training/HQ01710)

According to MAYO Clinic,
"s you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight."

Mr. Mud

2008-12-27, 07:03 PM

I've never heard anything supporting this theory.

Weights generally give you a more ripped appearance than cardio does, but as far as I know it doesn't really burn too many calories.

Ah okay. Let me rephrase that.

Weight Lifting raises your metabolism higher than cardio can, based on the weight/reps/sets/muscles used. Maybe not for very long, but I'll call my "Coach" really fast...
"Hey Uncle Jim I was just wondering if..." :smalltongue:.

Wahoo! Muscleheads forreverrrrrrrrr! :smallbiggrin:.

TRM

2008-12-27, 07:08 PM

Ah okay. Let me rephrase that.

Weight Lifting raises your metabolism higher than cardio can, based on the weight/reps/sets/muscles used. Maybe not for very long, but I'll call my "Coach" really fast...
"Hey Uncle Jim I was just wondering if..." :smalltongue:.

Wahoo! Muscleheads forreverrrrrrrrr! :smallbiggrin:.
See mah edit, bro; I was severely undereducated before.

>_> I love that word.

Mr. Mud

2008-12-27, 07:17 PM

See mah edit, bro; I was severely undereducated before.

>_> I love that word.

Right I did. I think you misunderestimated my learnitude, fine sir :smalltongue:.

Or is there something that I'm over looking?

Raiser Blade

2008-12-27, 07:25 PM

Welp it's only been a few days and already I can see some improvements in my muscle mass.

The whole resistance thing seems to work better than just lifting weights.

Felixaar

2008-12-27, 08:08 PM

Heh, there's good and bad ways of lifting weights.

Jack Squat

2008-12-27, 10:23 PM

Also, Jack Squat, will you be my fitness buddy itp? We're the perfect match!

Sure, why not.

Or hey, get the best of both worlds and run with someone on your back! (Or ankle weights, or a sled... or a parachute. You really have tons of outs here).

Bad idea. Sleds and parachutes aren't but carrying extra weight as opposed to creating drag puts more strain on your joints, and besides being more prone to injury, you'll wear out your knees and back (at the least) later in life.

TRM

2008-12-27, 11:00 PM

Sure, why not.

Hooray!

Now we need something in our sigs... :smallwink:

Jack Squat

2008-12-27, 11:46 PM

I've got a 4 hour ride back to Knoxville tomorrow. If I'm not reading the whole time, I'll try to come up with something. I'm probably going to plan it around "Fit itp" so other people in this thread can toss it in as some type of motivator. I know Trog came up with something similar in one of the previous threads on this.

EDIT:

Something along these lines.

http://i43.photobucket.com/albums/e378/jacksquat3/Avatars/fit.png

Mr. Mud

2008-12-28, 12:37 AM

Bad idea. Sleds and parachutes aren't but carrying extra weight as opposed to creating drag puts more strain on your joints, and besides being more prone to injury, you'll wear out your knees and back (at the least) later in life.

Hence why I weight lift :smalltongue:. Anyone have tips on building leg strength with weights? I have me ole leg press and leg lifts but I need something else... :smallconfused:?

Raiser Blade

2008-12-28, 11:53 AM

Coidzor

2008-12-28, 12:05 PM

That is pretty spiffy, I must admit.

Hmm. I need to start getting active myself. Especially after letting myself go with the holiday feasting... :smallfrown:

Mr. Mud

2008-12-28, 12:26 PM

Awesome! We can be a geeky fitness club!

Can crow will rule over us as the supreme king of the multiverse! :smallbiggrin:. Anyways can I join? :smallamused:.

TRM

2008-12-28, 12:30 PM

Hence why I weight lift :smalltongue:. Anyone have tips on building leg strength with weights? I have me ole leg press and leg lifts but I need something else... :smallconfused:?
I can't really think of anything more than presses and lifts that you can do with weights. Maybe try to find some new and exciting exercises?

Anyways can I join? .
Yes! Everyone can join, provided they're cool and dedicated to being Fititp (but none of you can be my fitness buddy. :smalltongue:)

Helanna

2008-12-28, 12:46 PM

Yes! Everyone can join, provided they're cool and dedicated to being Fititp (but none of you can be my fitness buddy. )

Am I cool enough to join? :smallwink: Because I could definitely be dedicated! I've actually been trying to lose weight for a while just by running, and it seemed to be working but then I got sick a few days ago and didn't run for a few days. And then Christmas, and the associated food . . . let's just say I'm back where I started.

There's not a gym around here, so I usually just run on a treadmill in my basement. Perhaps I should also get a few weights to lift? And I do push-ups and crunches every morning and evening . . .

TRM

2008-12-28, 12:53 PM

Am I cool enough to join? :smallwink: Because I could definitely be dedicated! I've actually been trying to lose weight for a while just by running, and it seemed to be working but then I got sick a few days ago and didn't run for a few days. And then Christmas, and the associated food . . . let's just say I'm back where I started.

There's not a gym around here, so I usually just run on a treadmill in my basement. Perhaps I should also get a few weights to lift? And I do push-ups and crunches every morning and evening . . .
Of course you're cool enough!

I would recommend varying your pushups/crunches routine as well. Find some other exercises and mix it up a little bit (but the every morning and every evening thing is good).

What is everyone's favorite body weight exercise? Any that you've found to be particularly fun/challenging/useful?

skywalker

2008-12-28, 03:01 PM

Hence why I weight lift :smalltongue:. Anyone have tips on building leg strength with weights? I have me ole leg press and leg lifts but I need something else... :smallconfused:?

Dead lift... squats... lunges...

How about those?

All olympic lifts raise leg strength along with upper body, too.

Berserk Monk

2008-12-28, 03:57 PM

Anyone know any good exercises one can do with a dumbbell? Only one dumbbell, not two other than just lifting it from the waist, curling your arm, and bringing it up to your shoulder?

Jack Squat

2008-12-28, 05:26 PM

Some of these (http://www.sport-fitness-advisor.com/kettlebell-exercises.html) may work.

EDIT: To avoid double posting.

I ran some today up at the high school. 2 lap jog to warm up, stretch, 1 lap run, push-ups, and a 200 m run. About this time, I noticed a car shining it's lights on my jeep. Jog up and get a light shone in my face. Apparantly there's been some recent activity in vandalism up at my old high school and a cop was driving by and decided to check out my car. He asked me what I was doing, checked my ID, and told me it may be a good idea to stick to running before the sun goes down.

The man's trying to keep me down :smalltongue:

Raiser Blade

2008-12-29, 03:48 AM

The man's trying to keep me down :smalltongue:

You should resist! From now on only jog after dark and carry some cans of spray paint with you just to teach the man a lesson!

also I heard prison is a great way to get in shape... :s

TRM

2008-12-29, 10:31 AM

The proper response, Jack Squat, is:

"F**K tha police!"

Mr. Mud

2008-12-29, 11:50 AM

Dead lift... squats... lunges...

How about those?

All olympic lifts raise leg strength along with upper body, too.

Yeah I've been donig those I want to try and bracnh out to other stuff though. Today, instead of lifts/machinery, I did:

7ish minutes of jumping rope only left leg down, right leg up
7ish minutes of jumping rope only right leg down, left leg up
10ish minutes of jumping rope both feet.

Then I lifted and yada yada yada. I think I might do resistance next, but the jumping rope thing seemed like a good workout. Hopefully I can do 10 minutes on each foot by next Monday.

In other news, Mrmud has had some thoughts on a Getting-Fit-itp banner, so I hope the current one isn't finalized yet :smallconfused:? I was thinking something like a big arm flexing, with a bunch of striations and veins bursting out and tattooed on the side would say "Getting Fit itp: [insert witty slogan here] in a font sorta like this one.

Thoughts :smallbiggrin:?

EDIT: and Jack, you totally should have challenged the Officer to a race for his nightstick/funny hat.../mustache. :smallamused:

Jack Squat

2008-12-29, 12:15 PM

In other news, Mrmud has had some thoughts on a Getting-Fit-itp banner, so I hope the current one isn't finalized yet :smallconfused:? I was thinking something like a big arm flexing, with a bunch of striations and veins bursting out and tattooed on the side would say "Getting Fit itp: [insert witty slogan here] in a font sorta like this one.

Thoughts :smallbiggrin:?

It's not finalized. I however won't be able to do something like that, seeing as how my drawing program is running on my crappy laptop...maybe someone with a drawing tablet/better skill?

EDIT: and Jack, you totally should have challenged the Officer to a race for his nightstick/funny hat.../mustache. :smallamused:

I may have done something similar, but I really didn't want to give him any reason to stick around longer than he had to...might have given him reason to look in my car, which wouldn't have been good.

Helanna

2008-12-29, 02:12 PM

I may have done something similar, but I really didn't want to give him any reason to stick around longer than he had to...might have given him reason to look in my car, which wouldn't have been good.

That seems . . . ominous.

Anyway, I planned to start a permanent schedule yesterday. I had it all planned out and everything . . . cue a power outage that was supposed to last for more than 24 hours. Luckily I have power back now but I ended up spending the night elsewhere (apparently my mom didn't want to spend the night in a house with no heat or electricity. Go figure.)

Okay, so starting today . . .

Mr. Mud

2008-12-29, 02:54 PM

It's not finalized. I however won't be able to do something like that, seeing as how my drawing program is running on my crappy laptop...maybe someone with a drawing tablet/better skill?

<snip>

I could do the fancy word art on my computer. All I need is said Big Muscle Flexing... I might find a picture that you Jack, or someone, could OOTS-a-tize :smallbiggrin:. Could that work?

Hell, I might even download a photoshop trial, JUST for you all to do this. :smallcool:

Jack Squat

2008-12-29, 04:43 PM

That seems . . . ominous.

I was fixing a shotgun for a friend earlier this week, and it's sitting in the back of my car (unloaded, of course) so I don't forget to grab it next time I see him. I forgot it was there until I saw the cop. It probably wouldn't have gone over too well if he was wanting to search the car...Even if it wasn't there, I still wouldn't want my car being rifled through, just on principle.

@^: The word art isn't the problem...If I can find my Corel CDs (big if), I'll reload it on my desktop and see what I can do. If others are willing/able to pick up on it, I'm not about to stop them.

Raiser Blade

2008-12-29, 04:54 PM

I was fixing a shotgun for a friend earlier this week, and it's sitting in the back of my car (unloaded, of course) so I don't forget to grab it next time I see him. I forgot it was there until I saw the cop. It probably wouldn't have gone over too well if he was wanting to search the car...Even if it wasn't there, I still wouldn't want my car being rifled through, just on principle.

And here I was hoping you were masterminding a large drug smuggling organization (using nightly jogging as a cover to pass merchandise to customers) and had several bricks of MJ and some dime bags in your backseat. :smalltongue:

skywalker

2008-12-29, 05:18 PM

I was fixing a shotgun for a friend earlier this week, and it's sitting in the back of my car (unloaded, of course) so I don't forget to grab it next time I see him. I forgot it was there until I saw the cop. It probably wouldn't have gone over too well if he was wanting to search the car...Even if it wasn't there, I still wouldn't want my car being rifled through, just on principle.

Tennessee is open carry!

I doubt it would've been a problem...

And on the principle of getting your car rifled through, it's actually him that has to prove he has a good reason. You can lawfully refuse to be searched...

And here I was hoping you were masterminding a large drug smuggling organization (using nightly jogging as a cover to pass merchandise to customers) and had several bricks of MJ and some dime bags in your backseat. :smalltongue:

I... don't think MJ comes in bricks...

Raiser Blade

2008-12-29, 05:22 PM

Tennessee is open carry!

I doubt it would've been a problem...

And on the principle of getting your car rifled through, it's actually him that has to prove he has a good reason. You can lawfully refuse to be searched...

I... don't think MJ comes in bricks...

I've seen it packed if not in a brick then at least something very similar.

Jack Squat

2008-12-29, 06:57 PM

Tennessee is open carry!

I doubt it would've been a problem...

And on the principle of getting your car rifled through, it's actually him that has to prove he has a good reason. You can lawfully refuse to be searched...

TN is licensed Open Carry for handguns, is it different for long arms? Also, remember I was on a High School.

It takes 4 minutes to radio in to get a warrant...I don't know if it's been ruled refusing a search being enough probable cause, but since I was on school property (and I'm pretty sure it's posted all vehicles are subject to search at the entrance) I'd rather just get out as fast as I can.

TRM

2008-12-30, 10:32 AM

Yeah I've been donig those I want to try and bracnh out to other stuff though. Today, instead of lifts/machinery, I did:

7ish minutes of jumping rope only left leg down, right leg up
7ish minutes of jumping rope only right leg down, left leg up
10ish minutes of jumping rope both feet.

I has ideas for you:

One-legged squats (these are hard...)
Duck walk ("Tequilas!", as my team calls them).
Chair squats (put on foot on a folding chair behind you, and squat up and down on your other leg).
Jumpies (Are you familiar with these?)
Squmpies (Squat-thrusts).
Step-ups.
"Marching Bands" (Take a large box [crate, stable elevated surface, whatever] at about the same height you would use for step-ups, take a medicine ball [or other light weight] step onto the box like a step-up and swing your non-stepping leg into the air; repeat.)
Hip flexers (Mr. Miyagi's) These don't work so much on strength as on balance and flexibility. Stand and raise one leg, knee bent, as far as you can then lower it slowly to the floor.
edit: And jump-lunges. Lunge, then jump to switch legs; repeat.

Are any of those new and exciting for you?

valadil

2008-12-30, 11:30 AM

Mr. Mud

2008-12-30, 04:59 PM

I has ideas for you:

One-legged squats (these are hard...)
Duck walk ("Tequilas!", as my team calls them).
Chair squats (put on foot on a folding chair behind you, and squat up and down on your other leg).
Jumpies (Are you familiar with these?)
Squmpies (Squat-thrusts).
Step-ups.
"Marching Bands" (Take a large box [crate, stable elevated surface, whatever] at about the same height you would use for step-ups, take a medicine ball [or other light weight] step onto the box like a step-up and swing your non-stepping leg into the air; repeat.)
Hip flexers (Mr. Miyagi's) These don't work so much on strength as on balance and flexibility. Stand and raise one leg, knee bent, as far as you can then lower it slowly to the floor.
edit: And jump-lunges. Lunge, then jump to switch legs; repeat.

Are any of those new and exciting for you?Spoiler for space, and not snipped because this was to useful to cut :smallbiggrin:.

Yup most of these are new, but you could explain what the Duck Walk is? I've wiki'd it to no avail, and it sounds really interesting... but the Resistance stuff isn't really working for me... I'll try this sutff tomorrow :smallamused:.

Ah, and what kind of team are you on?

Liffguard

2008-12-30, 06:20 PM

Here's a fitness question. How do you pick a gym? I'm finally getting around to it (and new years resolutions have nothing to do with it) but have no idea what I'm looking for. I assume they'll take you on a tour of the facility when you go to sign up but I just don't know what to look for. I mean, the only feature I know I want is a small crowd so I don't have to wait in lines for certain machines.

First off, work out how much you're willing to spend yearly. When you go into a gym to sign up, keep to this budget and don't let them put you on the spot in regards to their special platinum offer that only runs for one more day.

There's a few things to watch out for. Lots of gyms aren't really gyms. They're more like pretend gyms with rows of useless equipment where idiots with too much time and/or money can go to make themselves feel better about being ridiculously unfit and undisciplined. They'll have plenty of reverse-pinky-curl-rotation-machines but they'll lack a basic free-weight section. They'll have the latest super-vibrating-elliptical-cross-trainer but lack a couple of rowers. They won't allow deadlifts, or olympic lifts, or grunting. Hell, I've even been to a couple of gyms that will kick you out for excessive sweating. No joke.

So, my checklist for choosing a gym would look something like this:
Basic free weights i.e. olympic bar and plates, squat rack, bench, dumbells, matted floor.
Rowers, preferably Concept II rowers.
Pull-up bar
If you want to use weight machines, look for the compound ones like chest press, shoulder press, lat pull-down and leg press. TBH, a good cable machine should cover most of that.
Check the rules of conduct. If it seems like they're too interested in maintaining a pristine, sparkling environment free of such ghastly things like sweat and noise then leave and find a proper gym.
On the opposite side, make sure they have a basic level of hygiene.
Knowledgeable staff. Go in with your current fitness level and your goals and see how they respond to it.

Not an exhaustive list by any means, but that's what I would look out for when choosing a gym (except the machines since I don't use them).

valadil

2008-12-30, 07:42 PM

Not an exhaustive list by any means, but that's what I would look out for when choosing a gym (except the machines since I don't use them).

Yeah, I'd already turned down one that lacked free weights. I like machines because I don't worry about dropping stuff on my head, but free weights feel like they do more.

This should help me get started, TY.

skywalker

2008-12-30, 08:16 PM

TN is licensed Open Carry for handguns, is it different for long arms? Also, remember I was on a High School.

It takes 4 minutes to radio in to get a warrant...I don't know if it's been ruled refusing a search being enough probable cause, but since I was on school property (and I'm pretty sure it's posted all vehicles are subject to search at the entrance) I'd rather just get out as fast as I can.

Well, it's legal to possess a long arm anywhere without a permit if you're over 18. You're encouraged not to, but there's nothing preventing you from walking down the street carrying a rifle every day. It might actually be legal to possess a handgun in your car without a permit, but I'm not sure. Your car tends to be an extension of your house in TN...

The fact that you're on high school property, tho, might be a problem. I don't think refusing a search is probable cause. Mileage may vary, tho. I'm not a lawyer. I also don't think a Tennessee cop will really care, most of the time.

Which high school?

Jack Squat

2008-12-30, 08:39 PM

Well, it's legal to possess a long arm anywhere without a permit if you're over 18. You're encouraged not to, but there's nothing preventing you from walking down the street carrying a rifle every day. It might actually be legal to possess a handgun in your car without a permit, but I'm not sure. Your car tends to be an extension of your house in TN...

Good to know...I'm going to have to research the handgun bit, although I think generally you're allowed it locked in your trunk, but a permit elsewhere. 'Course with the only handguns I currently own being a pre-woodsman and a .25 Astra Cub, I don't think I'm going to contest transporting it with ammo separated from the gun and mags unloaded...I know it's legal to carry around a pistol so long as it's not considered for offensive or defensive use.

fact that you're on high school property, tho, might be a problem. I don't think refusing a search is probable cause. Mileage may vary, tho. I'm not a lawyer. I also don't think a Tennessee cop will really care, most of the time.

I've never heard of any case ruling where it would be PC, but since I'm subject to search anyways...

Which high school?

Halls

On topic:
Today I mostly stuck with push-ups, sit-ups, and some kettlebell stuff. I really need to get a chin-up bar...or some good gloves so I can use the 2x2 that our swing bench used to hang from.

TRM

2008-12-31, 09:44 AM

Yup most of these are new, but you could explain what the Duck Walk is? I've wiki'd it to no avail, and it sounds really interesting... but the Resistance stuff isn't really working for me... I'll try this sutff tomorrow :smallamused:.

You know how lunges work? The duck-walk that I know is an extended sequence of lunges without returning to your original position so you walk forward. Now that I think about it, it's essentially the same exercise as lunges.

Then, there's this (http://www.youtube.com/watch?v=A_xEJwwuX6Y), which is what the internet told me a duck-walk was. I just did it; it's acceptably difficult for your quads, but you will probably have to walk quite a distance to really get anything out of it.

Ah, and what kind of team are you on?
Crew team.
We call the duck-walks tequilas because some of us started dancing to the song (http://en.wikipedia.org/wiki/Tequila_(song)) as we did them and... yeah.

Surfing HalfOrc

2008-12-31, 10:33 AM

I'm in the position to have to completely restart everything...

Two and a half years ago, I set up a routine of lifting, bicycling, walking/jogging and proper nutrition and calorie counting. Lost 25 lbs (11 kg), dropped from just under 200 lbs to 172. Had my body fat way down as well.

A year and a half ago I moved to Oklahoma for a new job, but didn't really stick to my workout routine, mostly because I left my bench back in Colorado with my wife and kids. I eventually bought a fitness bench and some dumbbells, but never got serious. And my diet went to hell since my wife is a FAR better cook than I am. Steadily drifted back up to 200 lbs again.

Six months ago I began to get serious again, dropped ten pounds (down to 190 lbs), but had to see the doctor about an ongoing sore throat problem. Unfortunatly, the sore throat was WAY more serious than I though. I was diagnosed with squamious cell carcinoma of the base of my tongue... Tongue Cancer. :smalleek: Yikes!

So the doctors told me to gain weight since the treatment would make me lose weight during the radiation cycle. I climbed up to 225, but have dropped to 210 over the past two weeks. I am halfway through the fourth of seven (possibly eight, due to the short weeks of Christmas and New Years) weeks of radiation treatment, with the primary chemo treatment already behind me.

I'm weak physically, and have very little stamina. I got impatient waiting on the elevator up to the sisth floor, so decided to run up the stairs. Floors 1,2 and 3 were easy, 4 and 5 slowed me down, and I pulled myself up to the door on the sixth floor. The elevator I didn't want to wait on opened it's doors right in front of me just to mock me! :smallbiggrin:

But my cancer is heading into remission, and the prognosis looks very good fore me. So now my New Years resolution is to regain all my strength, get down to a healthy 175 or so, and maintain a healthy lifestyle. :smallsmile:

Oh, and for those wondering... I've never smoked a day in my life, nor dipped, drank heavily, worked with chemicals without proper protection, or done anything else "self-abusive."

Livestrong!

Mr. Mud

2008-12-31, 04:21 PM

Snipped For Space

That's a really inspirational story S.H.O. (as I now dub you). The playground is glad to hear you overcome the Tounge Cancer...

Be sure to keep us posted :smallcool:!

Helanna

2008-12-31, 04:32 PM

Aw, good luck with the cancer treatments!! Definitely keep us posted!

others think of fitness as being able to do this (http://www.youtube.com/watch?v=WEeqHj3Nj2c) for 2 hours.

I might be a bit late on replying, but my goal is to get fit and increase my stamina, and then learn this.

Mr. Mud

2008-12-31, 04:35 PM

Aw, good luck with the cancer treatments!! Definitely keep us posted!

I might be a bit late on replying, but my goal is to get fit and increase my stamina, and then learn this.

Oh yeah? The playground knows about my secret passion now!

Yeah, I've been practicing Parkour for a few years now... I could show you guys some videos if you really wanna learn... Its so fun. :smallbiggrin:. Anyone else practice/want to practice/need help :smallconfused:?

TRM

2008-12-31, 04:38 PM

Aw, good luck with the cancer treatments!! Definitely keep us posted!

I might be a bit late on replying, but my goal is to get fit and increase my stamina, and then learn this.
I agree with this post in every way possible.

Helanna

2008-12-31, 11:54 PM

Yeah, I've been practicing Parkour for a few years now... I could show you guys some videos if you really wanna learn... Its so fun. . Anyone else practice/want to practice/need help ?

HELL YES!! That looked absolutely amazing, please post some videos/hints/whatever!

My only problem is that I'd be afraid of seriously injuring myself without proper supervision and guidance . . . but I'd try anyway!

Collin152

2009-01-01, 12:02 AM

You know, I'd get in shape, but the thing is... It's so much harder to go from practically nothing than to go from something to something else.
I mean, if you're overweight, and excercises are hard, you say to yourself, "It's just this excess fat weighing me down." I try to excercise, am physically incapable of making any initial exertion, and all I can blame it on? "I'm just too weak to be strong."
Which is sad, I'm tired of having such thin, thin arms, and my slim figure would be nicely accented with a more muscular physique.

Mr. Mud

2009-01-01, 11:00 AM

HELL YES!! That looked absolutely amazing, please post some videos/hints/whatever!

My only problem is that I'd be afraid of seriously injuring myself without proper supervision and guidance . . . but I'd try anyway!

Ask and you shall receive! *puts a hooded robe and bows in a cult like manner*

Here are some instruction videos... I'd like he Wikipedia page but that'd be overkill seeing as you might have already read up about this... The links are mainly instruction, and I should probably post at least one about safety.... oh well :smalltongue:.

LinksSafety Rolls (http://www.youtube.com/watch?v=JuLuLsk6UMQ&NR=1)
Dash Vault (http://www.youtube.com/watch?v=t-CnHh5j36s&NR=1)
Percession Vault/Jump whatever you like to call it. (http://www.youtube.com/watch?v=ztCy_bapfR4&NR=1)
Simple Vault (http://www.youtube.com/watch?v=CAVvyeKC23M&NR=1)
Traveling Kong Vault (http://www.youtube.com/watch?v=jLt5cYr_0Cs&NR=1)
Various Traveling Vaults (http://www.youtube.com/watch?v=7JmS8fu2_7M&NR=1)
Safety Rolls! (http://www.youtube.com/watch?v=2OnrS3awx4Q)

Hell, I have nothing better to do, so watch this spoilers list, I'll be updating it. If you wanna do a bit of research on your own, try googling Parkour, or Freerunning.

Colin, use your witchcraft parkour. But seriously, If you want toned muscles and good cardio, I'd give this a try. Don't be afraid to fall though.

Helanna

2009-01-03, 10:23 AM

TRM

2009-01-03, 10:31 AM

I have a question about treadmills. Due to the snow where I live, I end up using the treadmill quite a lot. So I was wondering, what would be a good workout on the treadmill? In terms of variation in length, speed or incline, etc.? Also, is this a workout I should do every day, or have a schedule (5 or 6 times a week, etc?)

*Sigh* I wish the snow would just go away for a while.
I would design a treadmill workout similarly to a normal running workout. I suggest mixing it up. Run shorter pieces with a steeper slope; longer pieces that are almost flat; "hill sprints" with a steep, steep, steep, incline and a fast pace (short bursts, followed by a brief jogging cool down, repeat); there are lots of fun workouts you can do—even on a treadmill.

Schedules are very useful. I would plan between five and six workouts a week (depending how hard they're going to be); this way, when you come to the treadmill, you know what you're going to do and can just start working out rather than being delayed by indecision—the longer you wait the more likely you are not to do it (true fact).

LongLostGamer

2009-01-05, 06:51 PM

In terms of off-days, they are unnecessary to some degree. A rest day should not be confused with a day you don't do anything. During Cross Country season of 2008 I dropped my 3.1 mile/5 kilometer pace from 18:35 to 16:10 (PR). During the season, conditioning in August to the final State championship in late November, I ran every day except for 3 days (horrible cold)

My week looked like:

Monday:
Morning (before school): 2 miles
Afternoon: 8 miles

Tuesday:
Morning: 2 miles
Afternoon: 10 miles

Wednesday:
Morning: Weights
Afternoon: Resistence Training/Sprints

Thursday:
Morning: 2 miles
Afternoon: 10 miles

Friday:
Morning: 2 miles
Afternoon: 15 miles 'Friday Special' (My Cross Country Coach is a hard..butt)

Saturday: Full mock race
Sunday: Full mock race

The only exceptions were the day before race days we would just do a 3.1 mile course to get in the groove. In addition, we were expected to train individually with weights outside of the team weight time on Wednesdays.

Now, that was solely to get in shape for Cross Country, for Soccer I had about 2 miles taken off my all my distances (mornings were changed to weights always, and the maximum was capped at 10) and I concentrated alot more on sprinting and speed.

I went to the Naval Academy Summer Seminar, and I was out of season for 2 months leading up to it. For those two months I did the following every day, except sundays where I did a 'mock' PFT: Max Situps in 2 minutes; Minimum 1.5 mile time; 20 pull-ups

Morning (before school): 200 sit ups, 100 pushups.
Afternoon: 3 mile run for time.

I did the exercises in sets of 50 (situps) or 25 (pushups). Every other day I did pyramid up to 5 pull ups instead of pushups (pyramid: 1, 2, 3, 4, 5, 4, 3, 2, 1)

All of these 'workouts' were conducted mainly with MY body weight, not lifting additional weights (outside of leg presses mainly, and some upper body work). I can say without a doubt that I improved physically. As long as you choose something and stick with it, you should see results, its all about HARD WORK above all other fancy equipment. Rest days are good but not slacker days, just ease off a BIT.