Thursday, March 28, 2024

CoachDos

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Viewing 15 posts - 16 through 30 (of 44 total)
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  • in reply to: Workout Options – Golfer's Elbow #7599
    CoachDos
    Keymaster

    When 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.

    in reply to: FAT LOSS #7583
    CoachDos
    Keymaster

    BTW — 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

    in reply to: FAT LOSS #7582
    CoachDos
    Keymaster

    Thought 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:
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    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 session

    in reply to: FAT LOSS #7561
    CoachDos
    Keymaster

    Well 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 session

    in reply to: FAT LOSS #7555
    CoachDos
    Keymaster

    Just posted another 30:30 today!

    in reply to: FAT LOSS #7550
    CoachDos
    Keymaster

    Yes 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.

    in reply to: Favorite Assault/Airdyne Bike Protocols? #7516
    CoachDos
    Keymaster

    5:55 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 #!

    in reply to: Planned Workout 24 Feb 2017 #7514
    CoachDos
    Keymaster

    Knowing 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/

    in reply to: Planned Workout 24 Feb 2017 #7501
    CoachDos
    Keymaster

    curious – what were your max watts each bout? physically look to see that # as you are cranking…..

    in reply to: Planned Workout 24 Feb 2017 #7500
    CoachDos
    Keymaster

    Yeah – 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)

    in reply to: Planned Workout 24 Feb 2017 #7496
    CoachDos
    Keymaster

    haha!

    in reply to: Planned Workout 24 Feb 2017 #7493
    CoachDos
    Keymaster

    Nice – try 5:55 intervals for 5-6 rounds – MAX effort onthe bike….Brutal but try to match or surpass your max # each time

    in reply to: Planned Workout 24 Feb 2017 #7491
    CoachDos
    Keymaster

    I like it! Great adaptation to your equipment – what type of finisher are you doing on the assault bike?!

    in reply to: VIDEOS ARE COMING!! #7466
    CoachDos
    Keymaster

    thx steve!

    in reply to: Fast workout #7443
    CoachDos
    Keymaster

    NICE! Sometimes just doing ANYTHING is best for that day!

Viewing 15 posts - 16 through 30 (of 44 total)