Heart Rates and Fitness

[TLDR20]

I miss KB’s. Look into Pavel Tsatsouline’s videos. They were on Amazon Prime a while ago. They have the straightest dope on how to do KB stuff.

 

[Cookie_]

View attachment 47599

@Cookie_ - Leg Driver KB variation.

I tried to do a super light weight for a visual of the positions- this is both a hinge (from the hip) and a squat (change of the hip/back angle with a bend of the knees and descending pelvis).

Notes:

- Focus on the two separate movements. The hinge is a hinge, the squat is a squat, the swing (generated by power through the opening of the hip at the end range of the hinge) should make the KB weightless
- Fight to prioritize your spine/hip and back angle and keep the head in a neutral positon (looking at the video, I realize I look slightly up out of the bottom of the swing, which is natural, but a good idea of what the wrong form looks like). If you had a softball ball under your chin, at no time should you drop the softball.
- Tight, tight, tight through the core at all times. Any time you move weight away from your centerline, things get wonky, so a constant brace is needed.

I used 80 freedom units in the second part, I usually do sets of 10-20 with 80/88lbs depending on my intended cardiovascular load/effort.

Have fun!

Video helped a ton dude! The initial "ATG squat with KB swing" is the bit from your written explanation that my brain wasn't picking up on.

I'll be adding it to my rotation.

 

[amlove21]

Video helped a ton dude! The initial "ATG squat with KB swing" is the bit from your written explanation that my brain wasn't picking up on.

I'll be adding it to my rotation.

It's because I am retarded. That's why, not your fault.

Play around with your rep scheme- sometimes I'll do around 53lbs to failure, literally just try and go as long as I can. Burner.

 

[amlove21]

I miss KB’s. Look into Pavel Tsatsouline’s videos. They were on Amazon Prime a while ago. They have the straightest dope on how to do KB stuff.

I got that 100kb swing/fitness test from you via Pavel a lifetime ago, still include his videos in my training. Great resource, +3.

 

[ThunderHorse]

Long distance, long cruising run, long zone 2 run, 1-1:30 conversational run, recovery, low intensity, etc...

Just not slow. You never deliberately run slow, unless you want to be slow. Same for swimming and cycling. You take days easier and ignore the pace, while focusing on technique/form/breathing/etc, but you don't purposely try to go slow.

Bro I'm not trying to run slow...I'm just fat right now.

 

[Kaldak]

Bro I'm not trying to run slow...I'm just fat right now.

Exactly. You're not deliberately running slow. Pace isn't where you ultimately want it, but you're not out there purposely sandbagging the run either. Takes time and consistency.

 

[amlove21]

Long distance, long cruising run, long zone 2 run, 1-1:30 conversational run, recovery, low intensity, etc...

Just not slow. You never deliberately run slow, unless you want to be slow. Same for swimming and cycling. You take days easier and ignore the pace, while focusing on technique/form/breathing/etc, but you don't purposely try to go slow.

Oh I am not running, at all, ever. I do my "four horsemen of the cardio apocalypse"- I switch between jacob's ladder (my favorite self torture), rower, ski erg, or stairmaster. 60 minute minimum, sometimes I get motivated and go 1 or 2 more songs, but cap it at 90 minutes. If you have never done the jacobs ladder for 60 minutes... you should. It's the worst.

Some days, I am crushing myself in zone 5, getting after it, some days I am struggling just to stay on for an hour, but there are only 2 rules- you can puke, you can't quit.

 

[TLDR20]

I got that 100kb swing/fitness test from you via Pavel a lifetime ago, still include his videos in my training. Great resource, +3.

The 100 snatch test is on of the hardest things to do. I got there with 28kg, but never got there with 32kg. It is a smoker.

 

[SpongeBob*24]

@amlove21 what pace do you keep on the Jacob's Ladder for that long? Are you hitting a Mile?

 

[amlove21]

@amlove21 what pace do you keep on the Jacob's Ladder for that long? Are you hitting a Mile?

I don’t even turn it on bro. The Jacobs ladder at my gym doesn’t work cause I’m positive I’m the only one that uses it and I don’t complain. It’s not 100, but it’s not slower than 80, for sure.

 

[ThunderHorse]

Oh I am not running, at all, ever. I do my "four horsemen of the cardio apocalypse"- I switch between jacob's ladder (my favorite self torture), rower, ski erg, or stairmaster. 60 minute minimum, sometimes I get motivated and go 1 or 2 more songs, but cap it at 90 minutes. If you have never done the jacobs ladder for 60 minutes... you should. It's the worst.

Some days, I am crushing myself in zone 5, getting after it, some days I am struggling just to stay on for an hour, but there are only 2 rules- you can puke, you can't quit.

I once worked up to 15 minutes on Jacob's ladder...it was...

 

[amlove21]

Finisher of the day (or a little cardio session if you're nasty, like Janet)-

Find you a good treadmill that goes to 25 incline (if it only goes to 15 I have your scale option below)-

- Set speed at 2.5/25 incline. Every minute, give yourself a half-incriment break on the incline. If you start at 15, move the incremental decrease to every 2:00.
- When you hit 17.5 incline (17 minutes in), increase speed to 3.5
- When you hit 7.5 incline (another 20 minutes in) increase speed to an "airborne shuffle" speed; too fast to walk without holding on to handles, too slow for an actual run.

For funsies, once you hit 5 incline, zero the incline out and finish with a cool down mile. Adjust times for your fitness level and just lean into it.

 

[SpongeBob*24]

I don’t even turn it on bro. The Jacobs ladder at my gym doesn’t work cause I’m positive I’m the only one that uses it and I don’t complain. It’s not 100, but it’s not slower than 80, for sure.

Have you tried resetting it 3 times and clearing the cookies.

All joking aside I do 20 min and shoot for an average of 65 to 70 ft/min, which yields me just over a quarter mile. You are definitely pushing it if you are staying between 80 to 100 for 90 minutes. I need to revaluate my life choices and do gooder!

 

[amlove21]

Have you tried resetting it 3 times and clearing the cookies.

All joking aside I do 20 min and shoot for an average of 65 to 70 ft/min, which yields me just over a quarter mile. You are definitely pushing it if you are staying between 80 to 100 for 90 minutes. I need to revaluate my life choices and do gooder!

So I wear a Whoop- strain only goes up to 21, impossible to get there, but when I do that hour workout getting a 17 strain is an absolute guarantee, I've pushed hard enough to get a 18.5-19 sometimes, just depends on how motivated I am that day or if I watched cops prior.


Fun jacobs ladder game- try to get to 3k feet in 30 minutes.

Break it up into whatever chunk you need- 100 feet for one minute, 500 for 5, 1k for 10- we did it deployed and you had to have a disinterested 3rd party verify at 1/2/3k, first to hold 100/min for 3K wins.

 

[ThunderHorse]

Garmin > Whoop

 

[amlove21]

Garmin > Whoop

If you want a watch, sure. If you want to actually get biometric data, not so much. I haven’t worn a watch in about 10 years

 

[Kaldak]

We use watches, but always paired with HR straps (arm or chest) for land and temple HR monitors in the pool.

We (the triathlon team) use HR for some stuff, but mostly we care about power and pace/speed. HR is an extra data point, but not the primary tracker (more recovery/sickness/sleep).

Roughly 80% of the athletes here use Ouora rings for non-workout vital tracking.

Also, much more Suunto over Garmin. I have both (Vertical and Fenix 8). Though, some of that may be from Suunto working better with the race chair, handcycle, and day chair.

But @amlove21 is right--I can't find the study at the moment--there is a study that says Whoop and other similar trackers are around 91-95% accurate, compared to sport watches at around 70%-85% without straps/added monitors.

Just my two cents.

 

[SpongeBob*24]

@amlove21 You will never hit 21 on the WHOOP unless you watch reruns of COPS all weekend.

Agree with @Kaldak the pain guru. Watches are great, chest straps make them better. Rings for sleep data. Everything I read on the whoop is amazing, but it comes with a price.

End state we all have different devices, the most important factor is we try daily to better ourselves.

Thanks guys for pushing me daily!!!

 

[ThunderHorse]

We use watches, but always paired with HR straps (arm or chest) for land and temple HR monitors in the pool.

We (the triathlon team) use HR for some stuff, but mostly we care about power and pace/speed. HR is an extra data point, but not the primary tracker (more recovery/sickness/sleep).

Roughly 80% of the athletes here use Ouora rings for non-workout vital tracking.

Also, much more Suunto over Garmin. I have both (Vertical and Fenix 8). Though, some of that may be from Suunto working better with the race chair, handcycle, and day chair.

But @amlove21 is right--I can't find the study at the moment--there is a study that says Whoop and other similar trackers are around 91-95% accurate, compared to sport watches at around 70%-85% without straps/added monitors.

Just my two cents.

Whoop is just an optical hear rate like a watch. Can't be that much different. The study I can find was compared against an Apple Watch and a Forerunner 245...so not exactly a Fenix or Marq!

If you want a watch, sure. If you want to actually get biometric data, not so much. I haven’t worn a watch in about 10 years

I'd rather a watch than a bracelet

 

[“The Old Man”]

View attachment 47599

@Cookie_ - Leg Driver KB variation.

I tried to do a super light weight for a visual of the positions- this is both a hinge (from the hip) and a squat (change of the hip/back angle with a bend of the knees and descending pelvis).

Notes:

- Focus on the two separate movements. The hinge is a hinge, the squat is a squat, the swing (generated by power through the opening of the hip at the end range of the hinge) should make the KB weightless
- Fight to prioritize your spine/hip and back angle and keep the head in a neutral positon (looking at the video, I realize I look slightly up out of the bottom of the swing, which is natural, but a good idea of what the wrong form looks like). If you had a softball ball under your chin, at no time should you drop the softball.
- Tight, tight, tight through the core at all times. Any time you move weight away from your centerline, things get wonky, so a constant brace is needed.

I used 80 freedom units in the second part, I usually do sets of 10-20 with 80/88lbs depending on my intended cardiovascular load/effort.

Have fun!

Ooohh, looks like a new exercise to torture myself with