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lundi 30 novembre 2015
Commonwealth (IPF) Powerlifting Championships start tomorrow. There are 528 registered lifters, not including the Reserves, are entered in the 2015 Commonwealth Championships. Changes are possible up to the final nominations deadline, 21 days prior.Training styles
Would be looking for input on some training tools and gauges.
Waking heart rate- Does anyone use this for a judge of recovery- get a basis for what the average is. If it higher than usual maybe take a day off or do active recovery? If its low then go hard.
Working heart rates- does anyone train on percentages with Row, run, air dyne or assault bikes.. met cons or maxes. Find the max heart rate and train by the %. Many endurance athletes do this.
*** Keep in mind I am not an expert*** Don't flame me Sean..
Back to the loss of weight and getting your body to consume fat while working out and resting thru ketosis. My last sports guru had us do workouts that programed of sort to get your body to burn the fatty acids or calories for fuel. Depleting the glycogen in your system.
He called it "Turn your body into a Diesel".
No eating calories in the am. We used exercise bikes and had our heart rate monitors. Start at a pace that put you at between 120-130 beats per min. Keep at that pace. Keep in mind that the pace had to be able to be measured example 18 mph on the bike.. when your body had to work harder to maintain the speed the workout would end. A 10-15 bpm rise would trigger the end of the workout. Essentially causing a BONK status. This could take between 45 min to 90 min depending on what you ate the night prior or when you did this in the AM. You deplete the glycogen then the body is forced to grab fat at 9 calories per gram vs. 4 cal for carb/protein. For us fat sprinter types you did this getting into the season. If you had a 5 lb fat loss you did this one time per week. If you had to accomplish a 10 lb fat loss you did this 2xs per week.
PR's and seriously bad days- in my last sport when you had a significant PR you shut it down and just cooled down and the rest of the day off. If you had a time that was way under the normal time then you shut it down, cooled down and took the rest of the day off. Now crossfit has so many ways to PR and sometimes progression of the sport, getting better technique helps a PR. But somedays I have good ones and sometimes bad ones. I don't like to train the bad days. Usually means that I did not warm up enough, or tired from the day prior or just flat out need a day off. Sometimes I change the workouts or exercises to get out of having a bad day. I am not afraid to cut a workout short, or retire from the met con if its going that bad. What are you guys thoughts on this.
Would love to hear some input on these topics.
Cheers
Vic
Training styles
Waking heart rate- Does anyone use this for a judge of recovery- get a basis for what the average is. If it higher than usual maybe take a day off or do active recovery? If its low then go hard.
Working heart rates- does anyone train on percentages with Row, run, air dyne or assault bikes.. met cons or maxes. Find the max heart rate and train by the %. Many endurance athletes do this.
*** Keep in mind I am not an expert*** Don't flame me Sean..
Back to the loss of weight and getting your body to consume fat while working out and resting thru ketosis. My last sports guru had us do workouts that programed of sort to get your body to burn the fatty acids or calories for fuel. Depleting the glycogen in your system.
He called it "Turn your body into a Diesel".
No eating calories in the am. We used exercise bikes and had our heart rate monitors. Start at a pace that put you at between 120-130 beats per min. Keep at that pace. Keep in mind that the pace had to be able to be measured example 18 mph on the bike.. when your body had to work harder to maintain the speed the workout would end. A 10-15 bpm rise would trigger the end of the workout. Essentially causing a BONK status. This could take between 45 min to 90 min depending on what you ate the night prior or when you did this in the AM. You deplete the glycogen then the body is forced to grab fat at 9 calories per gram vs. 4 cal for carb/protein. For us fat sprinter types you did this getting into the season. If you had a 5 lb fat loss you did this one time per week. If you had to accomplish a 10 lb fat loss you did this 2xs per week.
PR's and seriously bad days- in my last sport when you had a significant PR you shut it down and just cooled down and the rest of the day off. If you had a time that was way under the normal time then you shut it down, cooled down and took the rest of the day off. Now crossfit has so many ways to PR and sometimes progression of the sport, getting better technique helps a PR. But somedays I have good ones and sometimes bad ones. I don't like to train the bad days. Usually means that I did not warm up enough, or tired from the day prior or just flat out need a day off. Sometimes I change the workouts or exercises to get out of having a bad day. I am not afraid to cut a workout short, or retire from the met con if its going that bad. What are you guys thoughts on this.
Would love to hear some input on these topics.
Cheers
Vic
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