Higher intensity conditioning. June 2024

okay so Tuesday and it’s going to be uh quite a quite a hard conditioning session so yesterday was um a very very abbreviated U turning session on the weights so I just did one set of squats for uh I think about 18 reps and one set of uh LP hold Downs which is uh very very very low vol obviously uh but quite a bit of what I want to do for the uh for seable for the for the for the warmer months is conditioning work so today is going to be U quite quite quite U quite quite high intensity conditioning um so I read from uh from Paul Carter that um best idea is to do the uh high intensity conditioning work after the uh leg day so yesterday was squatting so today is going to be higher condition higher intensity conditioning uh it’s not going to be all that actually it’s not it’s not going to be massively massively difficult but it’s going to be you know be beyond what I normally do which is Zone to cardio which is like conversational Pace cardio I suppose um so the idea is is that you consolidate your stresses so you know you you uh stress your legs and then you let them recover okay um it’s going to be um I was going to do eom but I think I’m going to do it 45 seconds on 45 seconds off uh I don’t know I’m I’m looking at 40 sets I don’t know I don’t know if I’m going to stick it out for 40 sets it’s going to see what happens uh well I think I will stick it out but how how hard those sets will be I don’t know yet um it’s going to start off very very gently um and then hopefully you know towards the lat and get a bit more difficult so I suppose the idea of the negative split the negative split simply means that you start off easier the first half is easier than the second half uh and then probably right at the end it’ll taper down again um yeah so I’m I’m not really I’m not really got any set template for this yet see how it goes and then hopefully I’ll know what I’m doing uh think that’s about it really just got to do it so 45 seconds on 45 seconds off 40 sets see how it goes okay you can see straight away that I’ve got no volume on my uh my timer so let’s get some volume in and it’s going to be another case of the dogs under the cruiser boy get there one a second give me a second okay now we got some sound yeah so take it from there I think just give to me some easy warm up plus I use my uh my band contraction for okay just to get a bit of lubrication the joints py for hopefully you can see the L it okay so yeah it’s just getting into the sort of like the cardio Zone 100 112 is the uh the lower limmit that I want to be working with we’ll see what happens not too precious about it as long as I end up doing some hard work more towards the end yeah still bit more of this band work I’m just making it up as I go along obviously for this initial mobilization just getting a bit of motion is lotion okay getting there hopefully going a get warmed up heart rate is pretty low though I’m still getting the mobility get in the movement for this long time hopefully some told contributes to healthy shoulders yeah still way down there in the hot R we just starting just the beginning oops okay so a gigantic 5 kilos I think the point here is is the light so otherwise it’s going to get a for no good reason you’re going to you’re going to get interference with your weight training so stay very light keep cardio cardio Mobility movement where we going to call it pretty sure that moment helps the elbows as well oh okay just curious as to what that did to the heart rate yeah it got it up quite a bit yeah just 5 kilos K kettle bell snatch very good for the uh hard card let’s skip in that’s harder much harder yeah 150 f up okay go back to the easy easier for for for oh oh it’s going to rain no my see how it gets yeah still keeping it up even with 5 K look I those SS let have a harder one skipping seems to be the harder one now [Music] yeah yeah that takes me to the 150s I think possibly a good idea would be to work up two minute skippings which I think May well help with the uh with the 20 rep you get get that extended time frame over a hard cardio you yeah for okay I can hear that this is much too easy for cardio just uh intersperse it with some harder stuff what we’re down to 111 so that’s outside of where I want to be really but I say I’m not too precious it’s a this is not a dedicated Z to workout so I’m going to let it fluctuate up and down okay the snatch will get it back up oh okay all very nice and gentle really I say this this for me counts as higher intensity cardio because my my general cardio is zone two so zone two is uh well top heart rate is um 124 so ideally between 112 and 124 that’s where I aim for for zone two you got to keep it there so it’s not hard but I would say my max heart rate is 170 but uh I can’t remember hitting 117 the last few months I assume that uh I’m capable of a 170 obviously this is age related yeah so when you’re doing sort like 20 rep squats yeah you’re limited by this okay that’s harder now yeah not F 160 there I mean you got to think 16 for me it’s very close to my absolute maximum so if I’m doing those 2 Squirts and I’m I I’m hitting 160 I can’t keep it up for very long couple of minutes but obviously you just working your Fitness so you can do more work with the same heart rate [Music] no [Music] w okay bring the right down rest it up a bit [Music] so this is the this is very easy so more recover it I’m not exactly sure if it helps to trim the waste or not doubtful so now we’re in the latter half just about not fa slightly more skipping just make it look a bit harder in this L half [Music] [Music] somebody just pulled up in front of my house maybe a delivery driver get my it just in cas for okay nothing seems to be happening but well sometimes sit in the van and work out the order but I don’t think I don’t think it’s for me for e got to skep so yeah tomorrow is a deadlift and dips so I thought okay dead lift obviously you’re going to use your legs but it’s not you don’t use as much leg is when you’re squatting so I don’t want me doing this before squats so before de lifting Maybe can’t skip today fatigue sets in what is wrong come on must be hit something the front to [Music] [Music] something yeah probably to the front I’m not sure keep feel a little bit of R British summertime yeah according to what I read on the internet our future is a lot of rain coming to uh climate science not to worry too much it’s bad the Waring won’t make any difference I’ve I’ve got relatives in Mexico and they are saying that it’s absolutely R birds falling out the sky wow I just wish we could have a bit more sun go go for the harder one no skipping let’s winding [Music] yes w hamstring stretching good mornings oh yeah stretching is something that I completely neglect well not completely very much neglected you I don’t know anything about science of stretching you I heard a lot of people saying that it’s basically pointless some people swear by it tend to think that as you get older it’s probably more useful but who knows yeah you know it’s it’s Dynamic stretching you know that that’s pretty Dynamic I mean I just pulled it for a second or so back up that’s pretty dynamic or do you need to hold it for a long time I don’t know I tend to tend to do more of the dynamic stuff before I work out you know very very limited and maybe some 30 second stretches afterwards especially if I’m not if I’m feeling if I’m feeling pretty healthy and all the sort of like the stretching stuff seems to uh feed from my mind I’m I’m sore and I’m beat up and I’ve got you know bad joints or whatever and I do tend to sort of like uh stretch a bit in the H that it helps but I’m not sure if it does Skip again getting harder now I get deeper in e oh [Music] yeah if if it if it’s not broke don’t mend it probably a bad philosophy I mean avoiding getting broke in the first place I think all this sort of thing just helps the uh elbows and the shoulders okay what was our watch saying oh 140s good stuff yeah as as as you get deeper into the cardio the same effort results in a higher heart rate uh cardio drift I think they’re called I think it’s C so so for example you could you could jug 30 minutes at the same speed and towards the end your heart rate will go up even though your output is the same he okay do a little bit of a rotator cuff so killing two bus in one stone really you know getting the heart rate up a bit and uh getting a bit of mobility in it’s not ideal Mobility but just doing a bit better than nothing little bit of stretching a little bit of moving around the joints this really but as I say if it’s not broken why would about it I got this for 58 having done very little Mobility work very little stretching very little fo rolling all that stuff just basically me weights CIO not looking well when I did when I did Karate seriously then there was a lot of stretching thinking about it though so you know going back quite well now so I some I did some serious karate uh not quite so serious on the boxing but yeah there was uh quite a bit of uh warming up and stretching involved and cool Downs obviously doing it in a group setting yeah hitting the front AR I [Music] [Music] [Music] w [Music] so this contraption made up out of all my my broken bands it’s all the bands that snap up try and put into use in somewhere okay A bit more rotat to C on the other side 120 it’s all right all contributing to Fitness oh I would say I would say that you know even even Zone on stuff helps yeah I would say that anything over well for me anything over about a 100 really is contributing something uh but from zone two I think specifically is is very helpful w okay I think this will a bit L of the skipping only got a few more rounds left so play through down do one do the skiping yeah I hear it buzzing that’s saying that the heart rate is going below 112 which is a lower end of zone two this will bring it back cook eventually well fatigue [Music] [Music] [Music] okay that’s just skip now quick 10 now obviously I played it by year it’s all been it’s all been improvised yeah 45 seconds on 45 seconds off that was improvised uh kind can’t even remember how many sets I’ve done it 46 or 45 40 I think can’t remember 40 I think or I will have done when I finish the order of training all of it improvise just as so long as I have some sort of idea of the heart rate so it doesn’t really matter how you get the heart rate up as long as you get the heart rate up I’m not trying to become a great Runner biker Kettle Beller Skipper and it’s TR to get a healthy heart in the face of what’s becoming weight gain as I wrestle with this uh 20 rep squat idea I think the 20 rep squat idea it’s it’s not for cting is it it’s for weight G I don’t want to be a an unhealthy fat lump so a healthy fat lump if there is such a thing or a healthier fat lump that’ll do for the time being only temporary not forever there will be a a deep cut at some point when I’m ready for a bit of misery but for the time being short sharp High intense weight training squatting dead a little bit of higher intensity cardio like today so probably twice a week and then I’m probably going to put in uh three zone two cardio efforts about 30 40 50 minutes each something like that that’s a that’s a plan [Music] now okay this is feeling extremely easy I on what I said and probably one more one this is definitely going to be the last skipping but I think uh I was feeling a bit too easy definitely l sking e [Music] [Music] [Music] think it very possible that there is some uh Synergy between skipping and uh 20 rep squatting very possible no I think uh you know obviously for the for the lightweight people skipping is not not such a difficult thing to do but when you got a bit of weight on you you know when you’re carrying a bit of weight skipping is uh quite taxing for very nearly then now take it easy cool down some more those good morning things yeah this is not be incredible difficult have a bit of patience to keep going I suppose I find I find this less irritating than let’s say 30 minutes straight on the Roaring machine oh that is that is boring as so still for [Music] that’s it finish finish that’s D go really I always feel good about come the it’s it’s a universe is great balancing out everything that you enjoy at that moment in time like eating ice cream and chocolate is going to kill you and everything that is difficult yeah everything that in the moment you find hard is going to do you a lot of good that’s the way it goes isn’t it yeah you yeah if it doesn’t kill you it makes you stronger yeah okay possibly not but a lot of this difficult stuff does improve you okay I’m going to leave it up today bye