Attn Ulter.

[Mavy]

While your here and I see you posting. Can you post up FukkenShredded's windsprints program, or point me in the direction to find it? I have been searching with no luck, and have a post over on the training board right now with no luck either. I have heard you mention it a few times, but cant find it anywhere.

Thanks bro,
Mavy

 

[Ulter]

I suppose now you're going to tell me you're not a member at AnabolicFitness.com.

 

[Mavy]

hahaha .... Nope ... not yet. Im takin it thats the place to find it.

 

[basskiller]

AnabolicFitness.com what's that.. some newbie board..LOL

 

[Ulter]

LOL!!!@Basskiller
He's been there for 3 years.

Yeah that's the place to be. Here, I pulled out part of one of his threads. He got 5% and described his program. This is a part of it.

posted 11-03-2001 01:27 PM
I hit windsprints about four times a week, which is to say every time I get to the gym. If it is on the precor (and it usually is) then I set it on manual, level 15, and start out at 60 speed. After five minutes I rev up to 75 speed for sixty seconds, then back to 55 for sixty seconds, then up to 80 for sixty seconds, then back down to 50-55 until I have my breath (about 2-4 min) then I get my mind right and bust it up to 100 speed, which is where it starts to blink. I keep it there for as long as I can, maybe 20-30 seconds. Then back to 50 until I get my breath, then back up to 100 speed again, and just getting it there wears me out, so I immediately slow down again to 60, where I feel like quitting. Hovwever, this is where I usually remind myself that if I reward my body for whining it will no doubt whine louder next time, so I finish out with a burst to 110, without holding it there for any length of time. Back down to 60, then to 50, then out. The whole thing takes between 20-30 min depending on how motivated I am that day. At times my heart rate will approach 200 bpm, but it quickly abates to around 170, which is where I try to hold it for the duration. Next, I hit the sauna until I crack a sweat.

 

[Mavy]

Waiting to be approved!

In all honesty I didnt know that there was aboard there, I thought that is was just a shop. Cant wait to check it out.

Thanks for the tease. Sounds pretty intense. I am taking it that that is not done on an empty stomach or he would be passing out from it.

Thanks again.

 

[40butpumpin]

Mavy make sure you warm up very well for sprints. that would be a full, general warmup as well as a local warmup on hamstrings (especially) and quads. i recommend you stretch after this warmup and choose your hamstring stretches carefully. i say this because i've pulled mine before doing sprints and when it happens it's a nagging little injury that won't go away without 100% rest, from the sprints anyway. i personally prefer sprinting up hill or some kind of incline, this imo results in more lower body power than sprinting on a flat surface while not sacrificing the other benefits of flat-surface sprinting.

 

[Mavy]

Hey 40 ... oh yes ... dont you worry, I will be warming up thoroughly and stretching thoroughly! I have pulled my hams as well and its defintaly no fun, usually means you miss a few leg days as well which sucks ass.

To tell you the truth, lately I have had a hard time with cardio, in the summer I really fucked my shins up and thought that they were permanantly screwed, but they seemed to heal alright now, im sure that I am prone to get the splints again. I think that I am just to big to be doing any high intensity cardio. Speed walking on an incline seems to be the only thing that is alright with me, however I just cant get the heart rate up doing that. I think that because of the intervals with the windsprints I will be alright though, I will interval from sprinting to brisk incline walking, not sprinting to jogging. Gonna give it a shot anyways. I screwed my shins from doing fairly intense running for 1hr. It was shortly after a cycle so I was carrying a good bit of newly added mass. Anyways, thanks for the info/warning. Also ... thanks for the reply to my bloodwork thread a while back, I never got back to you on that. Like always, you have always been more than helpfull to me bro.

Take Care,
Mavy

 

[40butpumpin]

bro i also screwed my shins up with fast walking. everytime i think it's gone completely, and every time i try walking fast it comes back again, so no more speed walking for me. i also hate jogging because of my size. but no doubt that you'll be alright with the interval (or repetition) approach of sprinting. give sprinting up a hill or an incline a shot too, the exact same way you do on a flat (rest intervals, intensity, etc.), for big guys imo it can't be beat.

 

[Mr.Abercrombie]

Is the precore the elliptical trainer with fixed handles? i usually do HIIT on the stairmaster, which kicks my ass!

 

[TxLonghorn]

AnabolicFitness.com what's that.. some newbie board..LOL

Yeah, it looks like a newbie board...hell, they've even got some dude named E2 over there. E2? Isn't that estrogen or sumthin'?

 

[macrophage69alpha]

fun facts

e1 = estrone
e2 = estradiol
e3 = estriol