Pull ups, dips, stair repeats, again and again
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Run was short but good enough speed till hamstring stopped me.
Swim was mix of sprints, slow for form, and kicking. About 800m total. Longer nonstop tomorrow...
I've got my freestyle 50m time down to about 40 seconds, aiming for 35. Reckon I can get it. My first 25m is about 16-17, but slow turn and slowing down a little=40-42.Once I get 15 seconds first 25m, strong push off on the turn and keep up the power on the way back=35-37
Or once I get a heart monitor watch, I can just do 50m sprint outside. -
I strained the calf-grade 2. 2 weeks later it is mostly better, and I did a 10 minute walk warm-up tonight.
down to 83-84kg.
Have kept up the swimming. Tonight got a 39 second 50m outside, and 2 39 second 50ms on the 25m inside pool. Kicked 200m at better speed.
I have a race in 2 weeks @ 50m. I had hoped to be able to do 37 seconds but am slowing down too much on the second 50. My initial speed and style has improved during the last few weeks-focusing on more time in the front quadrant. Had a 144 100m and reckon can go under 140 soon.I have 5 swims, then will rest 4 days before the race. My plan is each day to use the straps to do 70 pull ups, 50 dips, then go to pool for 200m warm up, then 300m sprinting....smooth 30m then all out to end. then alternate 100m sprinting, with 50m kicking *5 = 1250m
Any other ideas to drop a few more seconds?
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afternoon did with band:
pull ups: 18/16/11/15/15/15 then with no band another 10 broken up
=100
dips: 20/12/16 = 48using the band to focus on the muscles of up to 20 reps to failure is really a great idea.
then evening did swim:
200m warmup then 8*50m sprints with 50m easy recovery. Also 150m kicking. sprints were 30m smooth and fast then all out 20m.....completely out of breathe haha2 days off now to rest.
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OK, I did some, but got rained out on a few workouts.
4 days to rest then a race on Sunday. As it stands I am sitting on 40 seconds, maybe 39 for the 50m. I did a 17 second 25m tonight, so I'm slowing down a bit on the last half.Any tips how to get more energy and speed for the race?
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Are you in a 50 or 25 metre pool? And how often do you breathe when going 50?
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@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
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@Wairau said in Pull ups, dips, stair repeats, again and again:
@Rancid-Schnitzel that race was a school 50m pool with a push off, not dive. I breathed 4 times (none in the first 25m).
I was pleased to see my kicking looked fine (the kicking training, while not enough, helped improve that aspect). My stroke rate was slower than I expected-I was consciously trying to keep long strokes), so there's also another thing to work on for sprints. It would be nice to break 30 next year. Not sure if possible.
I usually train in the 50 m pool, and then go to the 25m pool for 50m sprints since the clock there is better.
That time isn't bad at all without a dive! Any breathing is going to slow you down and 4 times is alot for the home stretch. Maybe work on breathing exercises? Tumble turn is also decisive. I freaking suck at those.
I watched the Aus 50m championships last year and the amount of white water was incredible. No breathing for the full 50 either. Ultimately it's about getting that technique right and being able to sustain it at full bore for the 50. Obviously easier said than done, but that's why swimmers train so much!
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@big-bok said in Pull ups, dips, stair repeats, again and again:
Just happened on your thread Wairau
Incredibly industrious with your physical training. You may have said so in one of your threads over the 8+ years so apologies if I have missed it. My question is: why?
Lol, sorry I missed this at the time. Cheers, best thing I can say is I like being outdoors in the trees, the cardio-vascular benefits from hill repeats are fantastic, and I like the naturalness of pull ups.
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It's been a tough 3 months. I was in good shape at the start of the year, but took a tumble down a hill running-sprained thumb stopped my pull ups for about 6 weeks, and I developed an achilles strain (a week before I had knocked my heel on the side of the achilles). Thumb remains a little sore.
I'm back up to 14 pull ups and trending up, although forearms aren't strong as before. It'll take another 2 months before my volume is there (60-100 per session once a week)
Weight is back down to 82 after hitting 85.
Achilles is sometimes a little tender, getting ok for walking. For the past month I've done once or twice a week on the treadmill for 30-40 minutes, walking. Wed did 30 minutes @ 7.4km/h plus warm up. Stretching after. No weight calf raises.
I'm also changing my running form which is adding some strain to the achilles. I feel faster.Started swimming, slow, after 5 months off. Wed. did 400m. Next month will be important.
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pull ups today, finished with no forearm strains which is an improvement on last 2 weeks. All correct form.
14, 8,8,8,8,8 then using orange band 10,10. 54+20 = 74.
Close to 15, will do that in 2 weeks I guess.
Still, way below my best. Aim is to be doing something like 16, 12, 10, 10, 9, 8 then 20,20,20 -
@wairau said in Pull ups, dips, stair repeats, again and again:
pull ups today, finished with no forearm strains which is an improvement on last 2 weeks. All correct form.
14, 8,8,8,8,8 then using orange band 10,10. 54+20 = 74.
Close to 15, will do that in 2 weeks I guess.
Still, way below my best. Aim is to be doing something like 16, 12, 10, 10, 9, 8 then 20,20,20When you consider the amount of people who can’t do a single chin or pull up that’s a great effort there @Wairau.
I’m hating pull ups cos at the moment they’re aggravating a tendon injury which is niggly as fuck, chins seem to be ok though ( although they are less functional )
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@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night? -
@MN5 just 1 more thing. I've for many years had a slight niggle in my left shoulder, from before I started all the dips, pull ups. Actually, the dips and pull ups improved it a lot. But it was still there.
However, it seems to have lessened since I have done this other exercise for the last month:
-when warming up on the treadmill, or walking up hill slowly, I use the same orange band to stretch shoulders (above and behind shoulders), do shoulder press (1 arm up, 1 hand low), and stretch the band in front of my chest. This exercise is strengthening my shoulders and helping stabilize my core, making stronger abs. try it...
like this but using the 35kg band...not static, walking with good form....
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@wairau said in Pull ups, dips, stair repeats, again and again:
@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night?Na elbow unfortunately. Will start another round of deep heat to see if that helps I think
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@mn5 do you do a lot of shoulder presses? Just a guess. Maybe suspend that and pull ups for a week or 3 till recovered-you'll get much stronger when you can give full effort, not half hearted. Good luck.
(my forearm strain last week was near my elbow, and it also hurt when I did shoulder presses with the strap...I rested a few days and it's gone...)
