Great question man...

I would advise that you first warm up...light jog for around 3-5 minutes. After the light jog, go right into sprints. I would advise that you run on a FLAT and FIRM surface in a pair of good shoes (fit 2 run - a store at the mall can get you fitted for some good shoes)

next as far as style goes...I would start with a 40-50 yard sprint. Take about a 60 second rest, and return with another 40-50 yard sprint. Take around 3-5 minutes rest, and go for a 100 yard sprint. Wait 2-3 minutes and return with a 100 yard sprint. At this point take a 3-5 minute rest and do several 20 yard sprints, back and forth (2 sets each time, then 2-3 minutes rest in between).

This is a good way to start the sprinting. I would not advise taking less time for breaks or else you risk mediocre performance from lack of recovery, as well as increasing your heart rate dangerously high.

After a while, you will be able to do 200m sprints no problem.


edit:




flat and soft, with good shoes. Some people SWEAR by sand....others use grass (a bit hard to jumprope in though), and others stick to exercise mats.

This post was edited by SKCRaynor on Mar 16 2011 12:13pm

Exactly.

yeah it's diced up rubber chips, all the softer surfaces are good for shock absorption...also good shoes are indeed critical.

Sobe Lifewater 0 cal (this stuff is amazing)
Vitamin Water 0 (also amazing)
Some crystal light, diet iced teas, and other diet beverages are ok.

You can try diet soda (I am not citric acid sensitive) so therefore I am able to drink it without setting myself out of keto.

Just get the keto strips and check after drinking a good amount of diet soda. It is best to try just hours before you go on your carb day, so in case you do throw yourself out, you are ready to be on carb up anyway.

I think I just did that for another IDUTCH....here is the link


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310

also, you CAN do tbar tows as long as you have an olympic bar and the corner of a room. Just grab the bar hand over hand, bend forward, and pull! Same with donkey raises...just bend over your bench.

alright thanks..

so the bolded part is all fine for every keto user? (mainly sobe life water/ vitamin water)

or shld i still be aware?

This post was edited by TheOak on Mar 16 2011 12:19pm

lol John wasn't wrong in what he said...the track is made out of a rubber material that is more or less for cushioning...it's not concrete (at least not a real track anyway).

the shoes really do make a HUGE difference, although you don't want to be doing sprints on bare concrete with low quality shoes.

However if you DO have some good shoes...specifically designed running shoes for FIRM surfaces, you will notice a HUGE difference. The more a surface gives, the better it is for cushioning - but also that comes with a price also. Running in grass can lead to injuries moreso than on concrete because of the uneven nature of a grassy area. So as John said, the rubber material on a track is indeed very good for running - it provides both cushion AND straight line firmness.

I believe they are fine, but I have never really checked other people using those on keto - just myself and it never threw me out drinking 2-3 of each per day (20 oz bottles).

So I would recommend you try it out as prescribed (day before carb up) drink 2-3 of them, wait around 1-2 hours, and check your keto strips and see if you are still in keto, if so, they are a go!

Need a good chest / traps workouts
Help if possible , ty upfront .


~Hellspray

This post was edited by Hellspray on Mar 16 2011 12:43pm

Hey there.

Please follow the chest and traps section from these:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636#p345300636

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664#p352563664


Those are the two best chest/traps workouts I can give you to fit into your current routine.


However, if your traps are particularly stubborn, add another 10 sets of very slow and controlled shrugs, making sure to pull your head back (tilting the chin up) and shrugging up as if to say "I don't know". Roll those traps forward and squeeze!!


If you don't like those, and would like something different, please let me know.

Thanks alot