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Don't Overlook Triples
Posted: Wed Sep 07, 2016 2:54 am
by DocOctagon
Guys, Triples are absolutely fabulous for getting in your E work in a sport specific way. I don't hear much chatter about them. If you're a fighter-- use them! This one works well for us:
Jump Rope x 5
Battle Ropes x 10
Run x 10
Shadow Box x 5
x 1 - 2 rounds
Simple. Effective. Good to switch it up with LSS runs once in a while so your legs don't feel flat in the ring when you spar.
Re: Don't Overlook Triples
Posted: Wed Sep 07, 2016 3:59 am
by Train_Hard_Live_Easy
Something I found as an awesome way to get a 45 minute aerobic session in without becoming bored was descending ladder alternating pieces of kit.
Equipment used: Rower / AD6 / Skipping Rope
Protocol: 5 mins / 4 / 3 / 2 / 1 minute.
Do 5 on each pice of kit, straight into 4 mins on each etc until you've done 1 minute of each. No rest between stations or between times. Work to a heart rate or 'feel'.
Unless there's a reason for 45 minute work on one piece of kit, this gave me 45 min of cardio work without becoming a brain frying monotonous trudge on a rower or AD....no need for Netflix.....
Working this time protocol between just 2 pieces of kit would give you 30 minutes work; 4 pieces would result in 60 mins of work without becoming bored out of your head. Get some good tunes going and you're laughing.
Re: Don't Overlook Triples
Posted: Wed Sep 07, 2016 11:09 am
by Barkadion
Thank you. I have been thinking to give it a try. My basement ceiling is too low for rope skipping. So, I have been thinking of doing something like:
- Airbike/Step-ups/Shadow boxing - 10min each. 2 Cycles.
Something like that.
BTW, my wife is pretty sure that cleaning whole house non-stop with carrying HR monitor will give you nice LSS workout.
Re: Don't Overlook Triples
Posted: Wed Sep 07, 2016 4:54 pm
by nickgoldma
A lot of great ideas, here!
As for battle ropes, where's a good spot to purchase or order from? I use them at jiu jitsu for our conditioning sessions but I'd like to purchase some at some point.
Re: Don't Overlook Triples
Posted: Wed Sep 07, 2016 10:58 pm
by Aelian
nickgoldma wrote:A lot of great ideas, here!
As for battle ropes, where's a good spot to purchase or order from? I use them at jiu jitsu for our conditioning sessions but I'd like to purchase some at some point.
Onnit's got a wide selection ranging from $25 to $200+.
Couldn't agree more on the triples Doc. Here's one that barely feels like work for me:
Leisurely cycle to pool - 10 minutes
Easy laps - 10-20 minutes
Cycle back home - 10 minutes
Optional - drop the bike off and go for a 10 minute jog
The time flies and I love the variety.