Evil Fitness Plan - Tilted Forum Project Discussion Community

Slims · 08-10-2009, 08:13 PM

Some of my buddies and I have started a new fitness plan intended to shock us back into shape. I have been asked by a board member to share so I am posting it here for all to see.

This is a fantastic plan for all around fitness, but be warned it is not appropriate for everyone. It is intended for people who are normally pretty fit and are trying to break a plateau and continue to progress in a well-balanced manner. Note: this has already caused one of my recently arrived co-workers to quit not only the fitness plan, but his job as well, though he was a weak link and will not be missed.

We have the facilities do do this easily, so the workout is tailored to our particular needs. We have a lake surrounded by dirt-trails where the morning run/fin takes place, then in the afternoon we go to a pool adjacent to a cross-fit gym. Pretty convenient for this plan.

We are on week two now.

The first week is intended to straight up overload your body. Don't expect to be stronger after each workout, instead you should be tired and sore. It is prep for the second week which is still hard, but a little more balanced. The third week and beyond will be a build-phase. If you don't have access to a pool/kettle bells that's fine, improvise as needed. Make sure you don't try to do this all at once unless you are already Uber-fit. It really needs to be broken into two workouts, one in the morning and one in the after noon so you have time to recover a little bit. You should feel near death at the end of the first week. The pool workouts are not specified beyond the first couple, but they should continue to progress in difficulty. The circuits should be run as fast as possible, the idea is to keep your heart rate up the entire time.

Anybody can scale this workout to meet their needs. For example: If you can't do 15 pullups, do as many as you can and then do jumpin-pullups or use a machine for lat-pulldowns, etc.

Here it is:

Week 1:

Monday: 5 mile run at an 8-8:30 minutes/mile pace
500 meter swim with fins in lake/pool

Eat something/hydrate

Upper body cross fit-style circuit repeated 5 times:
50 push ups
15 pullups
15 dips
20 kettle bell swings (we have been using 35 lbs, go heavier if you are stronger)
30 second hand stand
20 kettle bell over head presses
20 kettle bell shrugs
25 four count flutter kicks

Pool Cont: (NOTE: we have medics with Oxygen in case someone passes out, don't do the breath holding exercises alone and don't push your limits without it)
50 meter under water swim
20 15 meter under water crossovers (the width of our pool) with 15 seconds between cross overs (this time usually increases a little towards the end)
3 X 7 minute weight belt swim with 16 LBS lead weight and fins Safety Note: We have people observing who can fish someone out if they sink, and the weight belts are rigged with quick releases.
3 X 3 minute water tread with hands out of water

Tuesday: 4 1/2 mile sprints at 100% max effort with a rest period equal to the time of the last sprint. Note, max effort in this case means the fastest pace you can maintain for that sprint.
1 1 mile sprint at 100% effort

750 meter fin in lake/pool

Abs/Lower Body Circuit, repeat 5 times:
100 meters of lunges with knees almost (but not quite) touching the ground.
100 flutter kicks (four count)
100 air squats
50 crunches with legs flat on ground
50 crunches with legs bent and off ground
50 crunches with legs straight up
30 each side obliques
20 each side 'butt raises'....You start in a 'sideways' push up position and raise/lower your butt off the ground

Pool: Same pool exercises as before.

Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you)
1000 meter fin in lake/pool

Same upper body circuit as Monday.

Pool: relax and swim for 45 minutes.

Thursday: 8 1/4 mile sprints at 100% max effort, 1 1mile sprint at 100% max effort
500 meter free style swim

Introduction to Plyometrics:
25 four count jumping jacks
25 super jumping jacks (four count). (Start squatting real low and raise up when you jump, for each one)
25 four count calf-hops
25 hops front and back
25 hops side to side
15 meters frog-hops
15 meters standing long jumps
15 meters one leg-hops (with each leg)
15 meters ninja-leaps
15 meters 3 in one hops (squatting on your haunches, two small hops followed by a long one)
25 2 foot step ups with each foot.

Culmination: 3 circuits of:
25 starbursts with a hop
25 2 foot box jumps
15 meters high-knees
15 meters butt-kickers
30 meter sprint
25 air squats
25 lunges

Pool: same as Monday with variation according to personal preference (at least swim for a bit).

Friday: This absolutely destroyed me because it doubled up on the circuits.

2 mile run at 100% pace.
1000 meter fin

Upper body Circuit from Monday
Lower Body Circuit from Tuesday

Pool: Same as Monday with variations according to personal preference

Saturday (Optional!) 5 mile recovery run.

Week 2:

Monday: Same as Monday from Week 1

Tuesday: Same as Tuesday from Week 1

Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you)
1000 meter fin in lake/pool

Same upper body circuit as Monday.

3 rounds of crossfit (pick any upper-body focused workout from the website or make your own up, but each round should take about 5 minutes).

Pool: standard pool workout.

Thursday: 4 1/4 mile sprints, with a 1/4 mile jog between each at a pace of 3 minutes between each 1/4 miles (This may be a typo, go ahead and run 8 1/4 miles if you feel plucky)
500 meter free-style swim
Same Plyometrics workout from last Thursday.
Standard Pool workout

Friday: 2 mile run at max pace.
1000 meter fin
3 rounds upper body crossfit workout, same guidelines as above.
Standard Pool workout.

Saturday (Optional): 5 mile recovery run.

That's all for now, when we get the next week I will share it if there is any interest.

Plan9 · 08-10-2009, 08:27 PM

Gnarly. Now I need a buddy.

Slims · 08-10-2009, 08:40 PM

Yeah, don't go it alone or you will just find excuses to sham out. At least you will if you are like me.

My Friday 2 mile run clocked in about 3 1/2 minutes slower than normal. FWIW The spirit was willing, but the legs just wouldn't move. I couldn't even open my stride up into a real run.

Plan9 · 08-10-2009, 08:51 PM

This is evil. And "Get back into shape," my ass. Hey, Pinocchio... your nose is hitting cars in Arlington.

...

Gotta have a buddy to sham with... that's the rule if you're doing it properly.

I fucked up my hamstrings bad back in the day... so sprints that go beyond half a mile cripple me the next day. /old man

Where do I put in walking long distances with ALICE on my back? Somehow that's always involved in a good suck.

...

I'd really have to scale back the pool thing. That's hardcore. Anything involving water smokes you harder than on a trail.

The_Jazz · 08-11-2009, 04:54 AM

Wow, that's aggressive. I'm quite impressed.

On the runs that are at "max"/"100%" what does that really mean? There's no way anyone can run the distance you're describing at 100% (world class milers, for instance are usually at 60-85% for most of the race, depending on pace and only get to 100% in the last 50-70M. I'm sure that this is just a semantic difference, so I'm hoping you can shed some light on what it really means.

What kind of macrocycle does this work within? How many "on" days until you hit a recovery day?

Slims · 08-11-2009, 03:45 PM

Sorry, I failed to clarify.

100% means the fastest pace you can maintain for the entire run/interval.

So if you can run 2 miles in 12 minutes, run that pace. I didn't mean to imply that you should start out at a dead sprint and then collapse 1/2 mile into the run.

I am not a professional runner, so I just, well, run. I don't think your pace-style would be in issue as long as you finish in the fastest time your body will allow.

I will ask my buddy about a 'macrocycle' as I am just the poor SOB running his ass off. I know the plan has weekends off and has easy days later on with a big break at the end of the cycle, but I will have to get the particulars from him.

The_Jazz · 08-11-2009, 03:54 PM

Quote:

Originally Posted by Slims

Sorry, I failed to clarify.

100% means the fastest pace you can maintain for the entire run/interval.

So if you can run 2 miles in 12 minutes, run that pace. I didn't mean to imply that you should start out at a dead sprint and then collapse 1/2 mile into the run.

That's what I wanted to assume, but, well you know what they say about assuming....

Quote:

Originally Posted by Slims

I will ask my buddy about a 'macrocycle' as I am just the poor SOB running his ass off. I know the plan has weekends off and has easy days later on with a big break at the end of the cycle, but I will have to get the particulars from him.

You actually just answered the question. The only other question I have is how long it lasts.

G5_Todd · 08-11-2009, 04:18 PM

the running would kill me...i can only imagine you would be in amazing shape if you stuck to that plan...

Slims · 08-30-2009, 09:34 AM

Ok, several more weeks into this plan and here is how it has gone down:

We have kept the same running schedule (it is much easier now, though the sprints still suck about the same) and have begun to modify our afternoon workouts.

We have been doing a lot of long crossfit-style workouts complete with sled-drags, tire carries, rope pulls, dead lifts, cleans, etc.

On friday we hit it up pretty hard and threw in a slightly modified '300 workout' which I guess is supposed to be more of a benchmark than a workout. It still sucked.

It consisted for time of:
25 dead hang pullups,
50 deadlifts with 135 lbs,
50 pushups,
50 24" box jumps,
50 floor wipers with 135 lbs (horrible),
50 single arm clean and press with 35 lb dumbell,
25 chinups.

I am still sore from the workout.

On the plus side, my shin splints are significantly reduced. I have been able to run mostly on sand which has helped, and I have been starting to get up on my mid-foot during my sprints which has also helped.

08-10-2009, 08:13 PM	#1 (permalink)
Slims Eccentric insomniac Location: North Carolina	Evil Fitness Plan Some of my buddies and I have started a new fitness plan intended to shock us back into shape. I have been asked by a board member to share so I am posting it here for all to see. This is a fantastic plan for all around fitness, but be warned it is not appropriate for everyone. It is intended for people who are normally pretty fit and are trying to break a plateau and continue to progress in a well-balanced manner. Note: this has already caused one of my recently arrived co-workers to quit not only the fitness plan, but his job as well, though he was a weak link and will not be missed. We have the facilities do do this easily, so the workout is tailored to our particular needs. We have a lake surrounded by dirt-trails where the morning run/fin takes place, then in the afternoon we go to a pool adjacent to a cross-fit gym. Pretty convenient for this plan. We are on week two now. The first week is intended to straight up overload your body. Don't expect to be stronger after each workout, instead you should be tired and sore. It is prep for the second week which is still hard, but a little more balanced. The third week and beyond will be a build-phase. If you don't have access to a pool/kettle bells that's fine, improvise as needed. Make sure you don't try to do this all at once unless you are already Uber-fit. It really needs to be broken into two workouts, one in the morning and one in the after noon so you have time to recover a little bit. You should feel near death at the end of the first week. The pool workouts are not specified beyond the first couple, but they should continue to progress in difficulty. The circuits should be run as fast as possible, the idea is to keep your heart rate up the entire time. Anybody can scale this workout to meet their needs. For example: If you can't do 15 pullups, do as many as you can and then do jumpin-pullups or use a machine for lat-pulldowns, etc. Here it is: Week 1: Monday: 5 mile run at an 8-8:30 minutes/mile pace 500 meter swim with fins in lake/pool Eat something/hydrate Upper body cross fit-style circuit repeated 5 times: 50 push ups 15 pullups 15 dips 20 kettle bell swings (we have been using 35 lbs, go heavier if you are stronger) 30 second hand stand 20 kettle bell over head presses 20 kettle bell shrugs 25 four count flutter kicks Pool Cont: (NOTE: we have medics with Oxygen in case someone passes out, don't do the breath holding exercises alone and don't push your limits without it) 50 meter under water swim 20 15 meter under water crossovers (the width of our pool) with 15 seconds between cross overs (this time usually increases a little towards the end) 3 X 7 minute weight belt swim with 16 LBS lead weight and fins Safety Note: We have people observing who can fish someone out if they sink, and the weight belts are rigged with quick releases. 3 X 3 minute water tread with hands out of water Tuesday: 4 1/2 mile sprints at 100% max effort with a rest period equal to the time of the last sprint. Note, max effort in this case means the fastest pace you can maintain for that sprint. 1 1 mile sprint at 100% effort 750 meter fin in lake/pool Abs/Lower Body Circuit, repeat 5 times: 100 meters of lunges with knees almost (but not quite) touching the ground. 100 flutter kicks (four count) 100 air squats 50 crunches with legs flat on ground 50 crunches with legs bent and off ground 50 crunches with legs straight up 30 each side obliques 20 each side 'butt raises'....You start in a 'sideways' push up position and raise/lower your butt off the ground Pool: Same pool exercises as before. Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you) 1000 meter fin in lake/pool Same upper body circuit as Monday. Pool: relax and swim for 45 minutes. Thursday: 8 1/4 mile sprints at 100% max effort, 1 1mile sprint at 100% max effort 500 meter free style swim Introduction to Plyometrics: 25 four count jumping jacks 25 super jumping jacks (four count). (Start squatting real low and raise up when you jump, for each one) 25 four count calf-hops 25 hops front and back 25 hops side to side 15 meters frog-hops 15 meters standing long jumps 15 meters one leg-hops (with each leg) 15 meters ninja-leaps 15 meters 3 in one hops (squatting on your haunches, two small hops followed by a long one) 25 2 foot step ups with each foot. Culmination: 3 circuits of: 25 starbursts with a hop 25 2 foot box jumps 15 meters high-knees 15 meters butt-kickers 30 meter sprint 25 air squats 25 lunges Pool: same as Monday with variation according to personal preference (at least swim for a bit). Friday: This absolutely destroyed me because it doubled up on the circuits. 2 mile run at 100% pace. 1000 meter fin Upper body Circuit from Monday Lower Body Circuit from Tuesday Pool: Same as Monday with variations according to personal preference Saturday (Optional!) 5 mile recovery run. Week 2: Monday: Same as Monday from Week 1 Tuesday: Same as Tuesday from Week 1 Wednesday: 3 mile tempo run at approximately 65-70% max effort (ideally it should be faster than your 5 mile pace, but your body may not let you) 1000 meter fin in lake/pool Same upper body circuit as Monday. 3 rounds of crossfit (pick any upper-body focused workout from the website or make your own up, but each round should take about 5 minutes). Pool: standard pool workout. Thursday: 4 1/4 mile sprints, with a 1/4 mile jog between each at a pace of 3 minutes between each 1/4 miles (This may be a typo, go ahead and run 8 1/4 miles if you feel plucky) 500 meter free-style swim Same Plyometrics workout from last Thursday. Standard Pool workout Friday: 2 mile run at max pace. 1000 meter fin 3 rounds upper body crossfit workout, same guidelines as above. Standard Pool workout. Saturday (Optional): 5 mile recovery run. That's all for now, when we get the next week I will share it if there is any interest. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence Last edited by Slims; 08-10-2009 at 08:43 PM..

08-10-2009, 08:27 PM	#2 (permalink)
Plan9 I Confess a Shiver	Gnarly. Now I need a buddy. __________________ *Whatever you can carry.* "You should not drink... and bake."

08-10-2009, 08:40 PM	#3 (permalink)
Slims Eccentric insomniac Location: North Carolina	Yeah, don't go it alone or you will just find excuses to sham out. At least you will if you are like me. My Friday 2 mile run clocked in about 3 1/2 minutes slower than normal. FWIW The spirit was willing, but the legs just wouldn't move. I couldn't even open my stride up into a real run. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence

08-10-2009, 08:51 PM	#4 (permalink)
Plan9 I Confess a Shiver	This is evil. And "Get back into shape," my ass. Hey, Pinocchio... your nose is hitting cars in Arlington. ... Gotta have a buddy to sham with... that's the rule if you're doing it properly. I fucked up my hamstrings bad back in the day... so sprints that go beyond half a mile cripple me the next day. /old man Where do I put in walking long distances with ALICE on my back? Somehow that's always involved in a good suck. ... I'd really have to scale back the pool thing. That's hardcore. Anything involving water smokes you harder than on a trail. __________________ *Whatever you can carry.* "You should not drink... and bake." Last edited by Plan9; 08-10-2009 at 09:01 PM..

08-11-2009, 04:54 AM	#5 (permalink)
The_Jazz Asshole Administrator Location: Chicago	Wow, that's aggressive. I'm quite impressed. On the runs that are at "max"/"100%" what does that really mean? There's no way anyone can run the distance you're describing at 100% (world class milers, for instance are usually at 60-85% for most of the race, depending on pace and only get to 100% in the last 50-70M. I'm sure that this is just a semantic difference, so I'm hoping you can shed some light on what it really means. What kind of macrocycle does this work within? How many "on" days until you hit a recovery day? __________________ "They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." - B. Franklin "There ought to be limits to freedom." - George W. Bush "We have met the enemy and he is us." - Pogo

08-11-2009, 03:45 PM	#6 (permalink)
Slims Eccentric insomniac Location: North Carolina	Sorry, I failed to clarify. 100% means the fastest pace you can maintain for the entire run/interval. So if you can run 2 miles in 12 minutes, run that pace. I didn't mean to imply that you should start out at a dead sprint and then collapse 1/2 mile into the run. I am not a professional runner, so I just, well, run. I don't think your pace-style would be in issue as long as you finish in the fastest time your body will allow. I will ask my buddy about a 'macrocycle' as I am just the poor SOB running his ass off. I know the plan has weekends off and has easy days later on with a big break at the end of the cycle, but I will have to get the particulars from him. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence

08-11-2009, 04:18 PM	#8 (permalink)
G5_Todd Junkie Location: Reichstag	the running would kill me...i can only imagine you would be in amazing shape if you stuck to that plan... __________________ "....and when you men get home and face an anti-war protester, look him in the eyes and shake his hand. Then, wink at his girlfriend, because she knows she's dating a pussy." -General Franks

08-30-2009, 09:34 AM	#9 (permalink)
Slims Eccentric insomniac Location: North Carolina	Ok, several more weeks into this plan and here is how it has gone down: We have kept the same running schedule (it is much easier now, though the sprints still suck about the same) and have begun to modify our afternoon workouts. We have been doing a lot of long crossfit-style workouts complete with sled-drags, tire carries, rope pulls, dead lifts, cleans, etc. On friday we hit it up pretty hard and threw in a slightly modified '300 workout' which I guess is supposed to be more of a benchmark than a workout. It still sucked. It consisted for time of: 25 dead hang pullups, 50 deadlifts with 135 lbs, 50 pushups, 50 24" box jumps, 50 floor wipers with 135 lbs (horrible), 50 single arm clean and press with 35 lb dumbell, 25 chinups. I am still sore from the workout. On the plus side, my shin splints are significantly reduced. I have been able to run mostly on sand which has helped, and I have been starting to get up on my mid-foot during my sprints which has also helped. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence