There you are!!! You are online!!! YEAHHHH!! I was looking through all my paperwork in the office and came across a card for Monike!!!! THANK YOU SOO MUCH... I had no idea that you send her that!!! *HUGS HUGS HUGS* Preparing for my last Spinning class, and packing the office at the same time.... I HATE MOVING
Rad- Thank you. I read your profile and talk about outstanding! I took a similar trip about 10 years ago when I lost 35 pounds and maintained untill 3 years ago when I decided to compete in masters track, 50, 100, 200 meters. I lost another 15 pounds, and body fat to 5.5%. Congratulations! The training regimen I'm following comes from the protocol outlined in the book, Underground Secrets to Faster Running, by Barry Ross. I deadlift heavy 2 times/week at between 80-95% of 1 rep max. I try to keep the total time under load to 10-12 seconds total per set, usually 4, followed by a 1 minute of plyometric box jumps immediately following the dl. I rest for a full 5 minutes before the next set to allow my phosphagen stores to build back up. I don't want to gain mass so I don't want to get into the reserve energy stores, build-up of lactic acid etc. I do not want to train to failure. I do a core exercise called torture twists, whic is a static isometric, again so that I will strengthen core, both abs, and back, without gaining mass. Follow this link which illustrates the twist. view link I am up to holding each twist for 12 seconds five reps and five sets. It is really tough at first! Start with about 3-5 seconds. Against Coach Ross's advice I do several upper body exercises, but relatively heavy, with few reps, (under 6) and sets (no more than 3), and no train to failure. I do this just to keep burning calories and keep body fat down. I do cardio, but only one time per week do I train cardio for a long steady slow pace. I run intervals on the treadmill in the winter and on the track in good weather. On the tread I will turn up the incline between 7-15%, and run at 10 mph 10-30 seconds, depending on incline, getting my heartrate between 150-160 so I am out of breath. (After a good dynamic warmup of course) Then I ratchet down the speed to 3.5 mph and walk about 1.5 minutes until my hr is down to about 113. Then I repeat for a total of 8 reps. It takes about 17-20 mintues, but burns a lot of calories in a short amount of time. For years I jogged 2 miles everyday at about a 20 minute pace and still gained weight. Little did I know my body got into a rythym and shut down the fat burning during jogging to survive. In good weather I run sprints on the track, again after a 15-20 minute dynamic warmup, no static stretch. I follow Barry's sprint protocol, in which you sprint fly in repeats of between 10 and 50 meters at full speed, timing my self. You run as many as you can, up to ten, at that distance until you can't reach a predetermined time. This goal time is based on an a patented algorythym which Coach Ross has made available to the public. You can learn more at ASRspeed.com or Bearpowered.com, but the model predicts the goal time by recording your fastest fly in 10 meter and 300 meter times. As you get faster, and can achieve 10 reps, you do the 10 meter and 300 meter runs again, and it produces new goal times. In 2 years I have improved my 100 time by almost 2 seconds following the protocol. I do static stretching every day after workout based on "Pavel's, Relax Into Stretch". Oh, and by the was, yes the bar I am using is called the "Super Deadlift Bar'. I bought it online for about $120 but it does save on an old man's back. It moves the weight to the center of your body putting more emphasis on the hams and glutes and not the lower back. Not used in competition, but certainly a good tool to train with. The handles are spaced quite wide apart for little guy like me, so it is rather hard for me to grip. Therefore, I use straps, which I didn't use with the straight bar, and would not recommend. Don't use a belt either, because you want to train those little stabilizer muscles do what the belt is supposed to do-keep your back tight. Sorry if I rambled, but I am excited about all this stuff and could go on forever. Regards and keep up the good work, Alan Andrus
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posted by Varinka
You are online!!!
YEAHHHH!!
I was looking through all my paperwork in the office and came across a card for Monike!!!!
THANK YOU SOO MUCH... I had no idea that you send her that!!! *HUGS HUGS HUGS*
Preparing for my last Spinning class, and packing the office at the same time....
I HATE MOVING
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posted by AlanAndrus
Thank you. I read your profile and talk about outstanding! I took a similar trip about 10 years ago when I lost 35 pounds and maintained untill 3 years ago when I decided to compete in masters track, 50, 100, 200 meters. I lost another 15 pounds, and body fat to 5.5%. Congratulations!
The training regimen I'm following comes from the protocol outlined in the book, Underground Secrets to Faster Running, by Barry Ross. I deadlift heavy 2 times/week at between 80-95% of 1 rep max. I try to keep the total time under load to 10-12 seconds total per set, usually 4, followed by a 1 minute of plyometric box jumps immediately following the dl. I rest for a full 5 minutes before the next set to allow my phosphagen stores to build back up. I don't want to gain mass so I don't want to get into the reserve energy stores, build-up of lactic acid etc. I do not want to train to failure. I do a core exercise called torture twists, whic is a static isometric, again so that I will strengthen core, both abs, and back, without gaining mass. Follow this link which illustrates the twist. view link I am up to holding each twist for 12 seconds five reps and five sets. It is really tough at first! Start with about 3-5 seconds. Against Coach Ross's advice I do several upper body exercises, but relatively heavy, with few reps, (under 6) and sets (no more than 3), and no train to failure. I do this just to keep burning calories and keep body fat down. I do cardio, but only one time per week do I train cardio for a long steady slow pace. I run intervals on the treadmill in the winter and on the track in good weather. On the tread I will turn up the incline between 7-15%, and run at 10 mph 10-30 seconds, depending on incline, getting my heartrate between 150-160 so I am out of breath. (After a good dynamic warmup of course) Then I ratchet down the speed to 3.5 mph and walk about 1.5 minutes until my hr is down to about 113. Then I repeat for a total of 8 reps. It takes about 17-20 mintues, but burns a lot of calories in a short amount of time. For years I jogged 2 miles everyday at about a 20 minute pace and still gained weight. Little did I know my body got into a rythym and shut down the fat burning during jogging to survive. In good weather I run sprints on the track, again after a 15-20 minute dynamic warmup, no static stretch. I follow Barry's sprint protocol, in which you sprint fly in repeats of between 10 and 50 meters at full speed, timing my self. You run as many as you can, up to ten, at that distance until you can't reach a predetermined time. This goal time is based on an a patented algorythym which Coach Ross has made available to the public. You can learn more at ASRspeed.com or Bearpowered.com, but the model predicts the goal time by recording your fastest fly in 10 meter and 300 meter times. As you get faster, and can achieve 10 reps, you do the 10 meter and 300 meter runs again, and it produces new goal times. In 2 years I have improved my 100 time by almost 2 seconds following the protocol.
I do static stretching every day after workout based on "Pavel's, Relax Into Stretch". Oh, and by the was, yes the bar I am using is called the "Super Deadlift Bar'. I bought it online for about $120 but it does save on an old man's back. It moves the weight to the center of your body putting more emphasis on the hams and glutes and not the lower back. Not used in competition, but certainly a good tool to train with. The handles are spaced quite wide apart for little guy like me, so it is rather hard for me to grip. Therefore, I use straps, which I didn't use with the straight bar, and would not recommend. Don't use a belt either, because you want to train those little stabilizer muscles do what the belt is supposed to do-keep your back tight.
Sorry if I rambled, but I am excited about all this stuff and could go on forever.
Regards and keep up the good work,
Alan Andrus
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Merry Christmas of the fittest !
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