How to improve your Leg matrix timing!

Metabolic & conditioning training topics
Post Reply
User avatar
Weib
Pro and hardcore
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

How to improve your Leg matrix timing!

Post by Weib »

I tried it just now with relatively strict form, not a bad timing since i seldom do it even lol..

Divide your 24s into groups of 6.
In your mind, focus the count down to 6.

After you're done with 6 reps, stop take a breather and start over again.

This is to prevent lactic build up and allow more constant flow of your movements, this will also help take the pain away.

Every 4 sets of 6, take a slightly longer breather and then start over.

If you wanna improve it slowly with progressions try increasing the rep -
Work/rest ratio - instead of 6 reps you do 7 reps then the next one you do a fast(er) 5 reps etc etc.

By then you should be able to condition yourself to manage your fatigue and move on to 2 sets of 12 per movement so on and so forth.

I think if practice long enough, can be done within the 2 min mark with good form.
Last edited by Weib on Sun Nov 02, 2008 9:37 pm, edited 1 time in total.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Post by galapogos »

The 1st set of squats is no problem.

The 2nd set of lunges starts to get hard, but can still do continuously

The 3rd set of jumping squats is where I have to break it down to 4s, and this continues to the final set of jumping lunges.

User avatar
Weib
Pro and hardcore
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Post by Weib »

you did non stop for squats and lunges mah, thats why when lactic hits you at squat jumps you're crippled.

What you want is to prevent the overwhelming build up.

Of course if you're in for the pain then ignore what i say lol.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Post by galapogos »

Well, to me, it's called a "finisher" for a reason. Gotta push all the way :)

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Post by Canuck eh »

galapogos wrote:Well, to me, it's called a "finisher" for a reason. Gotta push all the way :)
Yup. I've got to make that jump from 6 sets of 4s for the last 2 sets to 4 sets of 6 and then eventually continuous, after that, I think speedwise, that'll be that, but I think that's a ways off.

After a two week layoff, my glutes and quads have a little DOMs, which is surprising because those were the two exercises I had little trouble with yesterday. My chest has DOMS as well, but that was expected considering I had to come out of the "deep end" for the last two rounds...

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Post by galapogos »

I have DOMS everywhere now! Chest, quads, glutes, ab. Surprisingly back and biceps is ok despite struggling on the chinups a bit.

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Post by Canuck eh »

galapogos wrote:I have DOMS everywhere now! Chest, quads, glutes, ab. Surprisingly back and biceps is ok despite struggling on the chinups a bit.
I feel the same way as well, but I think where I didn't struggle, I was able to push myself to that muscular failure limit where DOMS occur. For chins, it was a different feeling, I couldn't get more reps for the 6th and 7th sets, but it just didn't feel the same.

Haven't felt this way since the first Xerxes...

User avatar
Sufian
Pro and hardcore
Posts: 2176
Joined: Sat Sep 20, 2008 12:10 am

Post by Sufian »

I have DOMS in my traps... most probably from the squats in the morning and the funky deadlifts...
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
http://www.speedbagforum.com/timer

User avatar
Weib
Pro and hardcore
Posts: 2668
Joined: Sat Sep 20, 2008 1:09 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Post by Weib »

i kannah my calves!
i totally forgot abt the leg matrix, was wondering why my calves were aching.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

User avatar
Jordon
Pro and hardcore
Posts: 1289
Joined: Sat Sep 20, 2008 10:03 pm
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: duno leh
Contact:

Post by Jordon »

i got doms everywhere. screw that thing.. haha

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Post by galapogos »

Jordon wrote:i got doms everywhere. screw that thing.. haha
but it hurts so good!

We need to do more of this i think. I remember back when we were doing the 300s weekly, I hardly felt any DOMS.

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Post by Canuck eh »

galapogos wrote:
Jordon wrote:i got doms everywhere. screw that thing.. haha
but it hurts so good!

We need to do more of this i think. I remember back when we were doing the 300s weekly, I hardly felt any DOMS.
Yup, we're deconditioned from this type of work and work capacity, except maybe Sufian who has the time. Speaking of which, are our bells in?

I forgot how much worse 2nd day DOMS hurt, I should've gone for a recovery bike ride yesterday... I have a 2hr Thai/Swedish massage that's so gonna hurt, you guys might hear me back in SG

Post Reply