okay so, i have a shitty cardio. if you know what a beep test is, the highest i've gotten was a level 5. i used to be able to run long distance with no problem back home but since moving up here, winter came up and really f' me up and activities have gone way down.
and since i found weightlifting, i kinda used that as an excuse to focus on gaining mass and getting lifts up, therefore neglecting cardio. i made awesome progress, gained about 20lbs of muscle and 10lbs of fat in own estimates. lifts have gone up too. Now at 138(from 92 lbs), i'm deadlifting 185 for reps, squatting 205 for reps and benching 155 for reps(some wrist issues).
but i kinda miss being able to run like i used to, i mean i can sprint all day but i miss the endurance part of it.
so any suggestions on some kind of cardio progressions?
thanks.
awful cardio
Moderators: Boss Man, cassiegose
Practice, practice, practice. When I gained to compete I tried running during "leaning out" process and couldn't run at all. I was used to having really great endurance and after laying off the cardio for a while in order to increase muscle mass, it was awful getting back into running. I felt like I was overweight. Not the case at all, I was just carrying around more muscle mass. After about 6 months of increasing endurance, I'm running like I use to. It just takes some time. Be patient and keep up the great work, it will come back with persistance. Good Luck Kid! 
1min runs are good
week 1 - 4 x 1min, 2 mins rest
week 2 - 2 x (3 x 1min) runs, 2mins rest btw sets and 5mins rest btw sets of 1 (do 3 x 1, with 2mins rest...rest 5mins after 3rd set...3 x 1min with 2mins rest again)
week 3 - 6 x 1min, 2mins rest
week 4 - 2 x (4 x 1min) runs w/ 2mins sets and 5mins btw 3 x 1 same as week 2
do you need to do the beep test? best i've got is 11:7 or something in younger, more running years (how times change)
a mate of mine got 15 at footy training day in about 35 degree heat (celcius - bloody hot anyway)...had a head like a beetroot at the end of it
out footy players over here used to do it a lot (not so much now) but some have them have out done the whole thing i belive (level 21 or something)...greatest athlete's in the world
www.uponlinetraining.com
www.uponlinetraining.com
week 1 - 4 x 1min, 2 mins rest
week 2 - 2 x (3 x 1min) runs, 2mins rest btw sets and 5mins rest btw sets of 1 (do 3 x 1, with 2mins rest...rest 5mins after 3rd set...3 x 1min with 2mins rest again)
week 3 - 6 x 1min, 2mins rest
week 4 - 2 x (4 x 1min) runs w/ 2mins sets and 5mins btw 3 x 1 same as week 2
do you need to do the beep test? best i've got is 11:7 or something in younger, more running years (how times change)
a mate of mine got 15 at footy training day in about 35 degree heat (celcius - bloody hot anyway)...had a head like a beetroot at the end of it
out footy players over here used to do it a lot (not so much now) but some have them have out done the whole thing i belive (level 21 or something)...greatest athlete's in the world
www.uponlinetraining.com
www.uponlinetraining.com
thanks guys, and yes i have to do the beeptest for fitness evaluation.
anyway, i'll try that progression ASAP on cardio day and see how it goes.
and if you remember the thread i made about friend who was seeking help, he KINDA quit on me. he came with me to gym (theres two gyms one for OLY LIFTS ONLY and one for everything else) ONCE which is no more than the size of two bathrooms combined, with a platform, 3 benches, 4 racks and dbs that goes up to 200+ and Oly plates. he complained there was no machines to work his back(i showed him how to do BB rows, chins, DB rows and T-bar rows but he didn't quite like it). i guess he didn't like the atmosphere(guys doing OLYs and PLs) and decided to join a commercial gym for 50 dollars a month(mine cost 3 bucks every visit or 120 for a year pass). LOL. just thought i would update you on that.
anyway, i'll try that progression ASAP on cardio day and see how it goes.
and if you remember the thread i made about friend who was seeking help, he KINDA quit on me. he came with me to gym (theres two gyms one for OLY LIFTS ONLY and one for everything else) ONCE which is no more than the size of two bathrooms combined, with a platform, 3 benches, 4 racks and dbs that goes up to 200+ and Oly plates. he complained there was no machines to work his back(i showed him how to do BB rows, chins, DB rows and T-bar rows but he didn't quite like it). i guess he didn't like the atmosphere(guys doing OLYs and PLs) and decided to join a commercial gym for 50 dollars a month(mine cost 3 bucks every visit or 120 for a year pass). LOL. just thought i would update you on that.
