First trial - March
1st Test - May
2nd Test - August
Last Test September
Current plans (numbers according to months) -
12 - Fat loss 34 - Fat loss 56 - Strength and conditioning 78 - Strength and conditioning 9 - Technique and conditioning.
Posted: Wed Jan 07, 2009 5:41 pm
by Twxian
going for $400 ?
Posted: Wed Jan 07, 2009 5:45 pm
by Weib
Don't know aiming silver at least la.
The main thing is 2.4.
Posted: Wed Jan 07, 2009 6:29 pm
by Sufian
If u want, I can give u training programme for 2.4km. But u must do strictly, if not won't work.
Posted: Wed Jan 07, 2009 6:33 pm
by Weib
you share here la, then i can plan around it for others.
I planned my FL till april, so may onwards can start doing the conditioning and speed work for 2.4..
Posted: Wed Jan 07, 2009 7:03 pm
by Sufian
Hmm...
2.4km training programe is specific for the individual, his activity levels every day, and especially his starting level of running fitness. This is the same reason that the tips that I gave to Manyu and Jordon are different. Its because of their different starting levels, and also their obviously different training and diet styles.
Passing is easy enough. Just go and run often. But to achieve a good timing is a bit different. And, those who can already run below 10min would not be asking for tips anyway.
But, I do not want to give a generic plan where anyone follows. I don't want to be blamed for their failure.
Thus, when u are ready to train for the 2.4km, remind me again.
Posted: Wed Jan 07, 2009 7:22 pm
by Derek
I remember getting from 13:00 to 11:30 within a week by performing two interval training sessions (4 x 400m, 5 x 400m) and one sprint session (200m road, 8 rounds). During the test I was actually on time for 10:30 but slowed down for the last two rounds, since after the end of the forth round the PTI yelled 7:30.
Posted: Wed Jan 07, 2009 7:30 pm
by Sufian
imagine what u could achieve given more time to train...
Posted: Wed Jan 07, 2009 8:54 pm
by Derek
I was desperate to avoid getting into PES BP for BMT.
Posted: Thu Jan 08, 2009 12:06 am
by Ryan.carpediem
Derek wrote:I remember getting from 13:00 to 11:30 within a week by performing two interval training sessions (4 x 400m, 5 x 400m) and one sprint session (200m road, 8 rounds). During the test I was actually on time for 10:30 but slowed down for the last two rounds, since after the end of the forth round the PTI yelled 7:30.
wow.
what was your work rest ratio? how many seconds of rest between sets? lol
Posted: Thu Jan 08, 2009 12:17 am
by Derek
I honestly cannot remember offhand because that was in May 2007. Perhaps my old training logs can shed some light once i go through them.
Posted: Thu Jan 08, 2009 12:17 am
by Derek
By the way Louis what do the numbers mean?
I.E. 12 - Fat loss 34 - Fat loss 56
Posted: Thu Jan 08, 2009 12:26 am
by galapogos
I believe it's weeks, though could be months too.
Posted: Thu Jan 08, 2009 12:34 am
by Canuck eh
Louis has picked up some brutal reading comprehension and how to communicate cryptically and incomprehensibly skillz that he should quickly unlearn.
I think he means Jan and Feb, fat loss, yada, yada, yada where 3=march and 9=september
Re: New periodization for IPPT 2009
Posted: Thu Jan 08, 2009 3:21 am
by Weib
Weib wrote:
Current plans (numbers according to months) -
Posted: Thu Jan 08, 2009 8:20 am
by Canuck eh
You can't bold and highlight what you don't have, in this case, proper punctuation. 12 might be December, but what months are 34, 56....
Just saying
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 2:55 am
by Weib
Fat Loss Program Design -
EDT
10 reps of X sets within 15 mins - 10 set limit
1 - DL + Bench
2 - Front Squat + Rows
3 - Lunges + Chins
4 - Single leg Deadlifts + Military Press
Pairing per week - 1 + 3 or 2 + 4
Finishers
Leg Matrix - PR 2:44
Farmer Lunges - PR 2:42
Circuits
All 3 rounds
Circuit A
10 x swings - 20kg Hex Plate
10 x push ups
6 x chins
10 x Abwheel
12 x air squats
Circuit B
10 x Deadlifts - 60kg
10 x Incline Rows
6 x DB Push Press - 15kg
10 x Reverse Situps
12 x Box Pistols
Circuit C
6 x Incline Rows
10 x lunges - 40kg
6 x Military press
10 x Deadlifts - 60kg
6 x Push ups
Circuit D
6 x DB Benchpress - 40kg
10 x Swings - 20kg Hex plate
6 x Chins
10 x Front Squats - 50kg
6 x Two point Rows - 20kg Hex plate
Work out week planning (numbers according to days)-
1. EDT
2. Active Recovery
3. Circuit
4. Rest
5. EDT
6. (300 or rest)
7. (300 or rest)
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 2:57 am
by galapogos
Wait a min, so is this a "fat loss" program or a "IPPT" program?
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:01 am
by Weib
Was listening to Gray cook and how he's using the Get Up with his new dvd via strengthcoachpodcast 27.5
My thoughts with the get up is quite inclined with his, and i've been doing it and loving it ever since i've discovered the kettlebells.
Get ups are great movement foundations and with a simple exercise encompasses many movement and cements it into the body to learn how to handle a load.
Gray speaks of the rites of passage for a getup as a screen of olden days before the FMS was produced and i agree with him.
My accomplishment was 2 handed 20kg getups, a feat imho because its a very good show of core strength, stability of the torso and shoulders, flexibility of the entire body just to do that, hand eye co-ordination and upper and lower body strength all into one.
I'm interested in how it plays out and will experiment into the ideas of implementing the get ups as a rehab/strengthening tool for movement, activation and time saving tool.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:02 am
by Weib
galapogos wrote:Wait a min, so is this a "fat loss" program or a "IPPT" program?
Yeah, its dec/jan period when i planned it.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:35 pm
by Jordon
Weib wrote:Was listening to Gray cook and how he's using the Get Up with his new dvd via strengthcoachpodcast 27.5
My thoughts with the get up is quite inclined with his, and i've been doing it and loving it ever since i've discovered the kettlebells.
Get ups are great movement foundations and with a simple exercise encompasses many movement and cements it into the body to learn how to handle a load.
Gray speaks of the rites of passage for a getup as a screen of olden days before the FMS was produced and i agree with him.
My accomplishment was 2 handed 20kg getups, a feat imho because its a very good show of core strength, stability of the torso and shoulders, flexibility of the entire body just to do that, hand eye co-ordination and upper and lower body strength all into one.
I'm interested in how it plays out and will experiment into the ideas of implementing the get ups as a rehab/strengthening tool for movement, activation and time saving tool.
can take a vid plsssss. i duno how t do
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:56 pm
by Weib
Like that lo.
Start with body weight first, meaning just use without weights with the hand raised to get familiar with the movements.
Then go light 10-12kg for a start to understand the loading.
This is not a circus trick, so going heavy is optional, of course if you're strong enough you'd feel that it has no training effect so slowly increase the weight where you're comfortable.
Don't crossfit it, its about the movement - do it slow and master each step of the movement then gradually step up a pace you're comfortable, nobody cares how many you can do within a min.
Vary the weights accordingly to work out - it can be a movement prep for most workouts or by itself a workout/prehab for your posture.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:58 pm
by Jordon
nono i wan see 2handed one. one hand i can. 2 handed i duno hw t do
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 3:59 pm
by Weib
this is extremely advance, beginners should just cement their foundation with single arm ones first.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 5:08 pm
by galapogos
I think it's the initial getting up onto a vertical torso that's the hardest part. After that portion, it seems pretty easy. btw are you supposed to be using hip drive like the 1st video where the knees are bent, and then kicked to create momentum? Or a straight legged situp like the 3rd video?
I'll try it later with my 16+20.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 5:23 pm
by Weib
start with no weight first la, with two hands up and stand up.
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 5:32 pm
by galapogos
I can do regular TGUs no problem, just haven't tried the 2 handed one. So, which one is it?
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 5:34 pm
by Weib
what you mean which one?
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 6:12 pm
by galapogos
galapogos wrote:btw are you supposed to be using hip drive like the 1st video where the knees are bent, and then kicked to create momentum? Or a straight legged situp like the 3rd video?
Re: New periodization for IPPT 2009
Posted: Tue Jan 27, 2009 6:43 pm
by Weib
Oh on the getting up.
Hard to say exactly which one movement to take because level of flexibility and mobility varies and core/shoulder stability.
I'd go with the 3rd one for the sake of safety, the stiff one seems rather weird, legs bent seems safer and more feasible.
Last thing you want is a torn RC/dislocated shoulder and the bell falling on you.
Thats why i said, start with your bodyweight only with your hands in a stick up position to learn the movement first then go on to loading yourself slowly.
If you're strong enough you can go into a full OH squat bottom up and down.
