Specific fitness goal and how to achieve it?
elphie754
Posts: 7,574 Member
So in 2 months I have a physical agility test. I have been working on improving fitness in general, but this test is rather specific. the first 3 parts I know I can do no problem (involve lifting a certain amount of weight with different hand positions/body positions). The 4th part I am iffy on. Basically it is a stairmaster and you need to climb a certain amount of flights in a specific time frame while wearing a 40lb vest. The obvious choice is to do workouts on a stairmaster to prepare, but I was wondering if anyone had any suggestions on other exercises (such as strength exercises) that could help me improve my stamina/improve my results.
Thanks in advance.
Thanks in advance.
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Replies
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Probably anything done with the vest would help (e.g. Turkish getups), and squats and other general strength training for sure, but I think preparing specifically for that task would be ideal.0
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Probably anything done with the vest would help (e.g. Turkish getups), and squats and other general strength training for sure, but I think preparing specifically for that task would be ideal.
I already started training for the task and just bought a vest that can have varying weight (starting with 20lbs for now). I was thinking maybe certain leg strength training would benefit me?0 -
Probably anything done with the vest would help (e.g. Turkish getups), and squats and other general strength training for sure, but I think preparing specifically for that task would be ideal.
I already started training for the task and just bought a vest that can have varying weight (starting with 20lbs for now). I was thinking maybe certain leg strength training would benefit me?
Weighted squats and step-ups, most directly, I'd imagine. (Except the step-up is missing that additional vertical propulsion, at the top of the movement, that you'll need to get over to the next step, of course.) Probably glute stuff (hip thrusts and back extensions that are glute-focused) - according to some bloggers (notably Bret Contreras), those might transfer to other activities, like what you want to do. I think that's a big question in exercise science (specificity of training vs. transfer), but that's pretty much all I know about it. (My understanding is that sport- or task-specific training is what you might want, in a case like this.)
I think you might not want to neglect your hamstrings, in the interest of balance, so deadlifts, too.
Probably, a good basic strength program would do it.
I'm just guessing, though. There are quite a few posters in Fitness who could give you real advice, if you posted there
(I also guess that general cardiovascular conditioning would probably help some, too.)0 -
Probably anything done with the vest would help (e.g. Turkish getups), and squats and other general strength training for sure, but I think preparing specifically for that task would be ideal.
I already started training for the task and just bought a vest that can have varying weight (starting with 20lbs for now). I was thinking maybe certain leg strength training would benefit me?
Weighted squats and step-ups, most directly, I'd imagine. (Except the step-up is missing that additional vertical propulsion, at the top of the movement, that you'll need to get over to the next step, of course.) Probably glute stuff (hip thrusts and back extensions that are glute-focused) - according to some bloggers (notably Bret Contreras), those might transfer to other activities, like what you want to do. I think that's a big question in exercise science (specificity of training vs. transfer), but that's pretty much all I know about it. (My understanding is that sport- or task-specific training is what you might want, in a case like this.)
I think you might not want to neglect your hamstrings, in the interest of balance, so deadlifts, too.
Probably, a good basic strength program would do it.
I'm just guessing, though. There are quite a few posters in Fitness who could give you real advice, if you posted there
(I also guess that general cardiovascular conditioning would probably help some, too.)
Whoops! I kind of forgot that board lol.0 -
How's your cardio? I'd be hitting a stairmaster to be honest - if it's that specific I'd be working that up
Wow - what kind of hell are you putting yourself through
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How's your cardio? I'd be hitting a stairmaster to be honest - if it's that specific I'd be working that up
Wow - what kind of hell are you putting yourself through
Cardio had consisted of running up until a few weeks ago. Now I've been hitting the stairmaster.
Its an agility test for a new job.I have two chances to pass in order to be hired.0 -
Best of luck0
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Run stairs, then progressively add weight.0
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1. Lunges, with and without weight 2. Stair stepper with weights and weight free 3. Upper body work(stairs will require upper body strength to pump your legs) 4. Farmer's walks with various weights 5. Romanian dead's light weight form first weight second best of luck0
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_Terrapin_ wrote: »1. Lunges, with and without weight 2. Stair stepper with weights and weight free 3. Upper body work(stairs will require upper body strength to pump your legs) 4. Farmer's walks with various weights 5. Romanian dead's light weight form first weight second best of luck
what are farmers walks?0 -
EvgeniZyntx wrote: »Run stairs, then progressively add weight.
Do that.0 -
_Terrapin_ wrote: »1. Lunges, with and without weight 2. Stair stepper with weights and weight free 3. Upper body work(stairs will require upper body strength to pump your legs) 4. Farmer's walks with various weights 5. Romanian dead's light weight form first weight second best of luck
what are farmers walks?
just walking with progressively heavier dumbbells - I wouldn't have thought it would be ideal
I'd be progressing with weights and intensity on the stepper0 -
EvgeniZyntx wrote: »Run stairs, then progressively add weight.
Do that.
Unfortunately, just running stairs wont really help for me since I wouldnt stay at a steady pace (vary) where as with a stairmaster the pace doesnt change._Terrapin_ wrote: »1. Lunges, with and without weight 2. Stair stepper with weights and weight free 3. Upper body work(stairs will require upper body strength to pump your legs) 4. Farmer's walks with various weights 5. Romanian dead's light weight form first weight second best of luck
what are farmers walks?
just walking with progressively heavier dumbbells - I wouldn't have thought it would be ideal
I'd be progressing with weights and intensity on the stepper
Oh okay. Never heard them called that before. I have the pace down on the stepper, just working on the weight now.0 -
EvgeniZyntx wrote: »Run stairs, then progressively add weight.
Do that.
Unfortunately, just running stairs wont really help for me since I wouldnt stay at a steady pace (vary) where as with a stairmaster the pace doesnt change.
Sure, but the task involves a test of basic endurance which will be improved and targeted by running stairs as it is relatively specific to what you want to achieve.
If you can run the required amount of stairs in training with the required weight you will have relatively little difficulty holding a slower walking pace.0 -
There's plenty of exercises that would help towards your goal:
Any cardio to improve fitness but more complimentary would be standing cycling at high resistance, elliptical on high elevation, rowing machine, but in really if you have regular access to a Stairmaster then that's your priority and chance to practice and perfect your pace.
Wouldn't look at weights at all if you are working towards this specific goal. You need strength endurance and not low rep, short duration strength.
As an example I did a two month training plan for a long cycle ride. Completely dropped free weights (needed to optimise recovery from the extremely challenging program). Saw a pretty dramatic increase in fitness, added 1" to my quads and when I returned to weights after the event my leg press at my injury capped limit of 170kg went up from 8 reps to 20 reps.0 -
As an example I did a two month training plan for a long cycle ride. Completely dropped free weights (needed to optimise recovery from the extremely challenging program). Saw a pretty dramatic increase in fitness, added 1" to my quads and when I returned to weights after the event my leg press at my injury capped limit of 170kg went up from 8 reps to 20 reps.
Not possible. You know 'cardio' doesn't help strength training. 0 -
EvgeniZyntx wrote: »As an example I did a two month training plan for a long cycle ride. Completely dropped free weights (needed to optimise recovery from the extremely challenging program). Saw a pretty dramatic increase in fitness, added 1" to my quads and when I returned to weights after the event my leg press at my injury capped limit of 170kg went up from 8 reps to 20 reps.
Not possible. You know 'cardio' doesn't help strength training.
Ah yes silly me - must look through bodybuilding.com for cardio tips from the boyz.... 0 -
EvgeniZyntx wrote: »As an example I did a two month training plan for a long cycle ride. Completely dropped free weights (needed to optimise recovery from the extremely challenging program). Saw a pretty dramatic increase in fitness, added 1" to my quads and when I returned to weights after the event my leg press at my injury capped limit of 170kg went up from 8 reps to 20 reps.
Not possible. You know 'cardio' doesn't help strength training.
Catabolic dontchaknow....
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There's plenty of exercises that would help towards your goal:
Any cardio to improve fitness but more complimentary would be standing cycling at high resistance, elliptical on high elevation, rowing machine, but in really if you have regular access to a Stairmaster then that's your priority and chance to practice and perfect your pace.
Wouldn't look at weights at all if you are working towards this specific goal. You need strength endurance and not low rep, short duration strength.
As an example I did a two month training plan for a long cycle ride. Completely dropped free weights (needed to optimise recovery from the extremely challenging program). Saw a pretty dramatic increase in fitness, added 1" to my quads and when I returned to weights after the event my leg press at my injury capped limit of 170kg went up from 8 reps to 20 reps.
I do have access to a stair master, so that helps. The endurance doesn't need to be too long (3 minutes) but it's a hefty amount of stairs in those 3 minutes. It basically running up the stairs for 3 continuous minutes.
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