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Old 12-02-2010, 09:10 AM   #46
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Default Re: Bog Cleaner's Training Log

At age 23 we had a para train us for a few weeks in pre-season. He gave us a fitness test and then repeated it 3 weeks later to see how we had improved. I remember my stats from back then:

1.5 mile run - 9.06 (I won this part of the test, at the time I was doing some running with a mate of mine who used to run for Wales, he was a 800m runner who had a PB of 1.55 at age eighteen).

Press - ups in 2 min - 85

Sit - ups in 2 min - 55

I will do this again soon just to see where I am at, I predict I will be quite a way down on those scores particularly the running.
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Old 12-02-2010, 09:14 AM   #47
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Default Re: Bog Cleaner's Training Log

A short term goal I have is to complete a 6 miler without stopping, I got up to 5 miles back in about July, but was stop - start for that final mile.

Only once I have completed this distance without stopping, I did a 10k about 3 1/2 years ago in about 51 min.
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Old 12-02-2010, 10:00 AM   #48
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A short term goal I have is to complete a 6 miler without stopping, I got up to 5 miles back in about July, but was stop - start for that final mile.

Only once I have completed this distance without stopping, I did a 10k about 3 1/2 years ago in about 51 min.

Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.
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Old 12-02-2010, 12:15 PM   #49
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Default Re: Bog Cleaner's Training Log

Thur Dec 2nd

10 min warm up - footwork, shadow

3 x 3 skipping
6 x 3 shadow
3 x 3 heavy bag

3 x 20 incline sit-ups
3 x 4 chin-ups
3 x 4 pull-ups
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Old 12-02-2010, 12:17 PM   #50
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Stamina seems to be the problem there Bog Cleaner.

Why not just disregard your time - and allow yourself a slower finish time - by taking the first 3 miles at a very easy pace - and then picking it up in the final 3 miles - I think you would have alot better chance of seeing out the 6 miles without stopping.
Tried that yesterday and got to 4.5 mile, so heading in the right direction.
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Old 12-04-2010, 05:01 PM   #51
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Default Re: Bog Cleaner's Training Log

Read what you said about your goals etc and your approaching it the right way mate, good luck.

For your endurance/stamina and leg strength i'd suggest tabata squats and burpees back to back, twice, then do hill sprints or a steps circuit. this will be a killer at first and will take some building up but you get reasonably quick results from it and will find yourself cutting back on it and running more after a few weeks. i use them when i'm wanting to improve my CV for running.

For pull ups / chin ups, go with pyramid sets, 1 - 10 and back down (or 5's for chins/pull ups until you get a little better) and throw in press ups and sit ups or dips/hanging leg raises etc. if you add press ups and dips do them in 2's and sit ups/leg raises do in 3's ( 2,4,6 / 3, 6, 9 etc) this is something i always keep as part of my training no matter what i'm doing as it keeps me strong. build it up so you can go up to 30 and back down and you'll notice a big difference in your strength. switch the exercises around each week but don't change pull ups and press ups. just alternate chins with pull ups.

Hill walking with a heavy bergen is also good for building stamina, strength and endurance. if you cant get up onto the hills just find a load of steps and walk up and down them.
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Old 12-05-2010, 01:19 PM   #52
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Default Re: Bog Cleaner's Training Log

Sun 5th Dec

5 min warm up

3 x 3 skipping

5 x 3 shadow

4 x 20 press-ups
2 x 20 incline sit-ups
2 x 20 sit-ups
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Old 12-05-2010, 01:31 PM   #53
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Sun 5th Dec

5 min warm up

3 x 3 skipping

5 x 3 shadow

4 x 20 press-ups
2 x 20 incline sit-ups
2 x 20 sit-ups

Why not just put the skipping into one drill - 9 minutes straight or round it off to 10 mins - build your stamnia up more - and its more economical in terms of time.
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Old 12-05-2010, 05:40 PM   #54
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Why not just put the skipping into one drill - 9 minutes straight or round it off to 10 mins - build your stamnia up more - and its more economical in terms of time.
One step at a time, it's hard on the calves.
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Old 12-07-2010, 01:03 PM   #55
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Tue 7th Dec

Frustrating that I can't get out running in this weather, too dangerous.

30 min on exercise bike

Took on board Sam's advice and did some pyramid sets.

Chins - 1,2,3,4,4,3,3,2,1 (Tried 1,2,3,4,5,4,3,2,1 didn't quite manage it)

Pull-ups - 1,2,3,4,4,4,3,2,1

4 x 20 sit ups
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Old 12-07-2010, 01:05 PM   #56
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For pull ups / chin ups, go with pyramid sets, 1 - 10 and back down (or 5's for chins/pull ups until you get a little better)
Thanks for the tip Sam, I used pyramid sets for my latest workout. How much rest do you have between reps?
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Old 12-07-2010, 04:25 PM   #57
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Default Re: Bog Cleaner's Training Log

No probs mate, glad to see you tried it
stick with it cos it works and the results are fairly quick. alternate pull ups with chins to begin with, and mix in lower body stuff with upper body, chins/sit ups/ leg raises/press ups/ squats/dips etc and keeps the rest periods short for the first few sets then take what you need after that but try limit the whole workout to around 30 mins.

I know what you mean about the running too, murder at the moment. i was out on the hills yesterday bergen training, and today went out for a 3 mile run and fell more today! ****ing ice!
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Old 12-07-2010, 04:28 PM   #58
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Default Re: Bog Cleaner's Training Log

One more thing about rest, when i say short i mean straight from one exercise to the next, at least for as long as you can, then rest when you need to.
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Old 12-10-2010, 10:04 AM   #59
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Default Re: Bog Cleaner's Training Log

Fri Dec 10th

3 mile run - 23.18

7 x 3 shadow

Press - ups - 2,4,6,8,10,12,14,12,10,8,6,4,2 - 98 reps

Last edited by Bog Cleaner; 12-10-2010 at 06:58 PM.
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Old 12-11-2010, 07:50 PM   #60
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Fri Dec 10th

3 mile run - 23.18

7 x 3 shadow

Press - ups - 2,4,6,8,10,12,14,12,10,8,6,4,2 - 98 reps
Run times are coming down, what you aiming for? i run 3 miles in about 19 mins at the mo, which is the slowest ive run it in about a year, usually i do it in around 17 an a half to 18 mins, but ive cut back on cardio at the min to try bulk up a bit more.

The press ups are coming on too, i see the pyramids are working for ya. what you could have done tho is 3 x 3 skipping to warm up, then thrown in another exercise or 2 with the press ups (dips, crunches or chins etc) then 3 x 3 skipping to finish.

Stay motivated mate your doing good.
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