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Thread: Metabolic intervals

  1. #1

    Metabolic intervals

    You I'll confess that I'm not doing the "metabolic finishers" at the end of the Phase II workouts. I did it the first day, but I just don't have any gas left in the tank by the time I finish the strength portion and these workouts are taking me an hour, which is plenty.

    So, my strategy has been to continue the approach I've taken for about six months now. Do my main workouts on Mon - Wed - Fri and do some kind of cardio/metabolic intervals on Tues - Thurs - Sat. This could be brisk walking on a 5k route with steep hills or Airdyne intervals or metabolic circuits. Tues. was Airdyne intervals. 20:40 intervals, two sets of eight.

    Today was a variation on the NROL4A metabolic circuit. Rather than just do swings or burpees, I alternated:

    Each set was:

    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w pushup)
    30 sec: rest

    No stopping. 8 minutes straight of 30 sec work/30 sec rest "metabolic" intervals. The GYMBOSS interval timer was beeping every 30 seconds like some kind of demented soundtrack to a B-grade horror movie. I could have thrown the thing in the muddy river and it would have floated to the top and beeped at me again. Live by the beep, die by the beep!

    Then after the first set, a two minute breather to regain consciousness, and a second identical set. So in 18 minutes, a total of 96 swings and and 40 burpees.

    Talk about working up a quick sweat. I really had to visualize myself as a fit guy to finish the second set. Kinda fun way to cardio interval workouts, though. Saw a peak heart rate of 94% so that's a good solid little off-day workout.

    Overall, I would say that Phase II is kicking my butt. I have tried to honor the spirit of Phase II by aggressively trying to increase the weight I'm lifting. I've pushed most of the exercises about as far as I can push them right now. I am seeing some nice gains in strength and my body is definitely changing.

  2. #2

    Metabolic intervals

    Starting Phase II next week....*gulp*...can't wait...

  3. #3
    Deputy95
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    Metabolic intervals

    I have always like the approach of doing your cardio on off weight days. Most of the time I just don't have the time to do it all in one session.

  4. #4

    Metabolic intervals

    Quote Originally Posted by "Deputy95":3hf3yhkh
    I have always like the approach of doing your cardio on off weight days. Most of the time I just don't have the time to do it all in one session.
    Yeah. The first few months, my M-W-F workouts all finished with ten minutes of intervals on the Airdyne. Then, I found that I really enjoyed getting a little exercise on my off-days, whether it was a brisk walk on hills or some Airdyne time, or whatever. Plus, the length and intensity of my M-W-F workouts was increasing. All the sudden, I found that the total volume was wearing me down. Plus, it starts to feel like like an eternity to me when workouts run much more than an hour. I'm kind of the same way with walking, too.

    So, for me, cutting the load on my M-W-F workouts and getting in some cardio intervals (nothing crazy - just a good 20 minutes) on the off-days works out well. I try to mix up the off-day stuff so some is shorter and more intense and some is longer a bit more relaxing outdoors. I feel like I can give more to my M-W-F workouts and to the off-day cardio interval stuff.

    I don't think I'd want to do these kettlebell swing/burpee intervals more than once or twice a week on tip of NROL4A just from a muscle soreness standpoint. They are a great way to mix up it up with cardio intervals, though. Definitely a change of pace. It also occurs to me that they are terrific practice for Phase III when we are all going to have to come up with some kind of scheme to do the most number of 2-lift supersets in a 10 minute period. I think I'll probably attack those with an interval timer and a similar 30:30 work:rest scheme.

  5. #5
    Senior Member davetropeano's Avatar
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    Metabolic intervals

    Quote Originally Posted by "hwc":53angv2a
    It also occurs to me that they are terrific practice for Phase III when we are all going to have to come up with some kind of scheme to do the most number of 2-lift supersets in a 10 minute period. I think I'll probably attack those with an interval timer and a similar 30:30 work:rest scheme.
    Alwyn's WSFL program has the same concept density-based strength sessions as in NROL4A. In my experience I actually got more reps without using the gymboss. I saw the same thing doing EDT (where you can reduce the reps per set and you are just trying for total reps per unit of time).

  6. #6

    Metabolic intervals

    Yeah, I could see that. The GYMBOSS is a funny tyrant. Early in the set, it has me taking longer rests than I need. But, towards the end, it feels like those beeps come faster and faster and it's cracking the whip on a forced march!

    I actually counted reps on yesterday's intervals, but the GYMBOSS was helpful in figuring out how many swings or burpees it took to fill a 30 second interval. If I did them a little faster I got a few seconds of extra rest. If I was slow out of the gate starting my 5 burpees in a set, it was loping off rest time. Good incentive to hop to it at the beep!

  7. #7
    Katie M
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    Metabolic intervals

    I actually started doing the metabolic intervals after the first week of Phase I. I started with 6 minutes and went up a minute every week. I am starting Phase II next week and I am really glad that I have done this. The 9 minutes today was pretty tough. I don't know how I would have started with 10 minutes if I hadn't been conditioning myself to it.

  8. #8

    Metabolic intervals

    I wonder if anyone has thoughts on whats best for recovery? I play b'ball Weds and Thurs nights, and found that trying to fit in either weights or cardio every other day just left me beat up. I'm wondering if doing these intervals the same day as weights and having a couple full days off during the week might be better?

  9. #9

    Metabolic intervals

    Ben, you might have to cut back to two NROL4A workouts each week while you are playing b-ball.

    I'm right on the edge. As hard as I'm going after three NROL4A workouts and then two more interval days... I'm pretty much toast. I took two days off in a row this weekend for the first time since I can remember. I have learned to listen to my body though. I can tell when I'm starting to wear down.

  10. #10

    Metabolic intervals

    Yeah its tough. I've considered that (2 days per week), but its social league stuff, so I don't really have an off season (1-2 weeks in the middle of the year and 6-8 over x-mas depending on if we make finals), so I'm not sure I want to cut down to 2 weights workouts per week for the entire year. Might be a case of seeing how I go I guess.

  11. #11
    butterbeean
    Guest

    Metabolic intervals

    In Phase 2 the metabolic workout is ten minutes. What's so tough about that?

  12. #12

    Metabolic intervals

    Read through NROL4A yesterday, and you're right hwc, it recommends at least a day between playing a game of b'ball and doing the program. I can't actually fit that into my week, but if I play Weds/Thurs I think I'll take Friday off, and lift Sat/Tues only. It'll be strange only lifting twice a week, but then again part of my change of plan is because doing what I have been doing hasn't been working out for me. Maybe less volume but better recovery will lead to a healthier, better feeling Ben.

  13. #13
    Senior Member davetropeano's Avatar
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    Metabolic intervals

    Quote Originally Posted by "butterbeean":3719koib
    In Phase 2 the metabolic workout is ten minutes. What's so tough about that?
    It's 10 minutes + an additional round (minute) every workout.

    As for tough/easy it depends on the person. I see a lot of people that need more than a 1:2 work/rest ratio on burpees in a 6-10 rep range. I suppose this is true as well for the KB swing although that's a bit harder for me to imagine with an average 35lb weight for a guy and 20-25 lb weight for a female beginner.

  14. #14
    Senior Member davetropeano's Avatar
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    Metabolic intervals

    Quote Originally Posted by "BjsAust":ihdpyi3y
    I wonder if anyone has thoughts on whats best for recovery? I play b'ball Weds and Thurs nights, and found that trying to fit in either weights or cardio every other day just left me beat up. I'm wondering if doing these intervals the same day as weights and having a couple full days off during the week might be better?
    I personally like to do the metabolic stuff as the finisher to the workout on the same day. But I know some folks (my wife for example) where her recovery is a lot slower this way unless she splits up workout into 2 sessions that day with a lot of rest in between.

    Going down to 2 workouts/week may not be something you want to do but it might be needed.

    Some other options:

    -- Workout M-W-Sat but just do metabolic on M-Sat. You have bball wed and thu and you can do an additional metabolic session that week if you want.

    -- Give up a night of b'ball to get through NROL4A and reach your goals and then try and work it afterwards.

  15. #15
    butterbeean
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    Metabolic intervals

    Dave, I think we're meant to an additional set every week not per workout, according to the authors.

  16. #16
    Senior Member davetropeano's Avatar
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    Metabolic intervals

    Quote Originally Posted by "butterbeean":3u9itt4s
    Dave, I think we're meant to an additional set every week not per workout, according to the authors.
    Oops! You're right

  17. #17
    Senior Member LisaS's Avatar
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    Metabolic intervals

    overachiever

  18. #18

    Metabolic intervals

    I am planning on starting Phase 2 tomorrow and have been searching the forum trying to determine if there is a disadvantage to completing the metabolic portion of the program on alternating days (T&T) vs on my lifting days (M&W&F).

    I found the below routine and thought it was interesting and wondered if there is no disadvantage to my query above, I could do an elliptical HIIT prior to doing the following.

    hwc\n[quote]
    Each set:

    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest

    quote]

    I would likely start out only doing one set and working my way up to two sets as my endurance improves.

    Any thoughts??

    C

  19. #19

    Metabolic intervals

    Quote Originally Posted by "Civil69":24xkq256
    I am planning on starting Phase 2 tomorrow and have been searching the forum trying to determine if there is a disadvantage to completing the metabolic portion of the program on alternating days (T&T) vs on my lifting days (M&W&F).

    I found the below routine and thought it was interesting and wondered if there is no disadvantage to my query above, I could do an elliptical HIIT prior to doing the following.

    Quote Originally Posted by "hwc":24xkq256
    Each set:

    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest
    30 sec: 12 swings
    30 sec: rest
    30 sec: 5 burpees (w/o pushup)
    30 sec: rest

    quote]

    I would likely start out only doing one set and working my way up to two sets as my endurance improves.

    Any thoughts??

    C
    I thought I read (Phase 2 or Phase 3?) that doing the Metabolic workout on off days was perfectly acceptable. I don't see why it wouldn't be.
    I can offer this advice: never, ever, ever do your 5th week metabolic workout (150 burpees) right before boot camp....

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