Does anyone do conditioning anymore?

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    Does anyone do conditioning anymore?


    I'm not talking about treadmill running or hitting up the elliptical, I'm talking about balls to the wall, push yourself until you can't stand or get lightheaded. I've been following some of Ross Enamait's GPP workouts lately but they all seem to be pretty similar. What does anyone else do for GPP work? I've played around with sandbags and would love to get my hands on a tractor tire to smash around and possibly flip also. Any good ideas?

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    Tabata sprints on a treadmill is an excellent part of any conditioning program. Most GPP has a sport application with little emphasis on strength or size, which is the goal of the overwhelming majority of this board.
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    Can't do tabata sprints on treadmills where I go. I don't think they go over 13mph and once you get to 13 for more than 15 seconds they freak out and sometimes overheat/shut off. Feasible to do them on a 200m track?
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    Quote Originally Posted by wearedbleedblue View Post
    Can't do tabata sprints on treadmills where I go. I don't think they go over 13mph and once you get to 13 for more than 15 seconds they freak out and sometimes overheat/shut off. Feasible to do them on a 200m track?
    That's what the grade is for.
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    I biked 60 miles and then immediately ran 12 miles the other day does that count?
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    Quote Originally Posted by CROWLER View Post
    I biked 60 miles and then immediately ran 12 miles the other day does that count?
    Yeah that counts lol
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    I would suggest exactly what Rodja says not to in his Sig... Crossfit


    and truthfully, I'm not going to argue it. <- I just need to say that because Rodja and I just simply have differing opinions on this subject.
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    When I push it balls to the wall for conditioning here is my sample workout.

    3x5 min rounds of kickboxing on the heavy bag

    ROUND 1
    1min Super plyo1 push up’s
    1min reveres back push ups
    1min lunges
    1min brock’s wrestling drill
    1min bike

    ROUND 2
    30 sec’s plyo2 push up
    2min skipping
    30sec’s over head press
    2min bike

    ROUND 3
    1min plyo3 push ups
    1min plate rows
    1min jumping squats
    1min double crunch’s
    1min skipping

    ROUND 4
    30 sec’s overhead press
    2min bike
    1min laying dumbbell punch
    1min 30sec’s skipping

    ROUND 5
    1min barbell punch
    1min dumbbell slamming lift
    1min weighted cage crawls
    1min push up/squat/chin up
    1min plank

    ROUND 6
    2min sprinting
    30 sec’s medicine ball push ups
    1min bike
    1min skipping
    30sec’s plate punch

    ROUND 7
    30 sec’s plyo2 push up
    30 sec’s reverse push up
    30 sec’s plate punch
    30 sec’s plate around head
    30 sec’s plate pull
    30 sec’s punch out sprawl
    2min abs

    ROUND 8
    2min bike
    1min skipping
    2min sprinting

    ROUND 9 HIGH REPS 50 reps a set
    Incline dumbbell pres
    Shoulders tri-set
    Pull downs
    Cross overs lower chest
    Cross overs upper chest

    ROUND 10 25 reps per set
    Cross overs
    Shoulders
    Arms
    Abs

    Then
    Bike 5min, stepper 5min, cross trainer 5min and Treadmill 5min at 9MPH
    Then repeat again.

    I'm so dead after this workout.
    Last edited by JudgementDay; 03-28-2009 at 01:54 AM. Reason: didn't paste right.
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    Do you have that memorized? I wouldn't have any clueb what's next after about three rounds. O.o

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    I have it memorized now, but I use to just print it out so I could read what's next.
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    I do swim conditioning, like swimming with a bungie cord strapped to my body, using water weights, and the worst is swimming with a parachute. It destroys you to the point where you can barely pull yourself out of the pool after.
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    Thats awesome, love the ideas guys, keep it coming.
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    Quote Originally Posted by Loki003 View Post
    I do swim conditioning, like swimming with a bungie cord strapped to my body, using water weights, and the worst is swimming with a parachute. It destroys you to the point where you can barely pull yourself out of the pool after.
    You do hypoxic drills? I love 'em.
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    Quote Originally Posted by CopyCat View Post
    You do hypoxic drills? I love 'em.

    One of my favorites!! I have about 20 different ones if you ever need more.
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    Strength Cardio is a good book by robert dos medios. Another one of my fav authors is zach even-esh. He has a couple good GPP workouts, some old school farmer style training. Kettlebells, sandbags, farmer carries, sledge hammer swings, overhead carries, complexes, circuits, etc.
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    Most of my conditioning work is done on the track/field.

    Hill running is great conditioning. Sprint up, walk down backwards (will really stretch the calves, hams and hip flexors).

    You could also pull a sled or push a prowler.

    If you're looking for weight based conditioning workouts, you can look into Marc McDougal's "burn fat like you're on crack" articles.

    Br
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    40-100 meter sprints, sprint walk back, repeat.........do about 15-20
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    Quote Originally Posted by wearedbleedblue View Post
    I'm not talking about treadmill running or hitting up the elliptical, I'm talking about balls to the wall, push yourself until you can't stand or get lightheaded. I've been following some of Ross Enamait's GPP workouts lately but they all seem to be pretty similar. What does anyone else do for GPP work? I've played around with sandbags and would love to get my hands on a tractor tire to smash around and possibly flip also. Any good ideas?
    I like to add some GPP to my workout as well. I feel some people do it too much though and all the exercises become skills and are no longer as effective as they once were. It definetly has its place, I think most don't know how to utilize it though, for the best overall results.
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    Tuesdays and Thursdays:
    Summer:
    3 mile run followed by 2 miles of sprint/jog pushing extra hard up the hill to my house to the point of wanting to puke/passout, etc....

    Winter:
    I do 30 minutes on the elliptical, but I do the hills workout. Its perfect for HIT training. 1 minute of a steep hill that I go balls to wall on, then 1 minute of flat that I just coast on...repeat until time is up.

    M/W/F
    I do the following circuit in under 10 mins...well, my goal is under 10.
    4 circuits of:

    30 dips
    15 pull-ups (four different hand positions)
    30 pushups on DB's (four different widths)
    30 leg lifts or 30 inclined sit-ups
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    Push the prowler for 10 sets of sprints, Plus one long push of 300 yards. 2xs a week.

    Have done the kettlebell snatch test, which is snatching a 53 pound kettlebell 100 times within 5 min without putting it down.

    Kettlebell tabatas, used to do them never was able to complete 8 rotations but made it to 5, im a big guy though.

    When I get ready for strongman:

    favorites are: flipping 650lb tire 5-8 times and following with 20 sledge hammer strikes and repeating for 5 sets or so.

    heavy axle deadlift for reps supper setted with moderate log clean and presses for max reps.

    Ultimate medley. Thought I was gonna die

    700lb super yoke carry for 75 feet 220lb farmers carry (ea. hand) for 75ft. 205lb log for max reps, followed by 400lb sled pull with no rest between.

    I miss all the fun conditioning, I gotta get off the treadmill and do some work. Hope some of that stuff is interesting for you.
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    For those of you who don't have a sled/prowler, here is what I did before I built my sled.

    Find a big, open parking lot. Find a volunteer (I had the neighborhood kids help me out).

    Put your car in neutral, have your volunteer steer. Push it around the parking lot. If theres a mild hill, you can push it up, then have your volunteer coast down.

    Br
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    Quote Originally Posted by ZiR RED View Post
    For those of you who don't have a sled/prowler, here is what I did before I built my sled.

    Find a big, open parking lot. Find a volunteer (I had the neighborhood kids help me out).

    Put your car in neutral, have your volunteer steer. Push it around the parking lot. If theres a mild hill, you can push it up, then have your volunteer coast down.

    Br
    Homemade equipment FTW!!! Got any pics of the sled? I have plans to build me a econo style prowler out of spare wood.
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    My dad built it out of scrap metal.

    The base is an old metal cart used to haul oil drums with. We took the wheels off and sanded it flat. Then we bent a 3" bar at about 1.5 foot high to make up back end. We put another one at about 12" high across it as well, that way you can push from either height.

    Came out really nice, you can pull it or push it.

    Pops calls it the ginger charriot.

    Br
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