:-)
- Thread starter Debinmi
- Start date
Kellyro77
Cathlete
My tennis elbow likes the sound of that. lol
If you have weights all set up on a stand that's about as tall as your thigh, I'd also argue rear delts become accessory helpers for all the heavy weights, too.
My SelectTech stand is about that tall, and whenever I'm doing any workout that has me constantly un-racking and re-racking heavy weights (20's and up), I wind up feeling it the next day in my rear delts. Kind like a bunch of bonus hip huggers.
Interesting concept there - I like the challenge of seeing how I can fit pre-existing Cathe workouts into something like this. I think it would take some really good knowledge of what's available in all her pre-mixes, and as Aqua Girl pointed out, Cathe Lives.
Yes, indeed! I was going to come back here & do a commercial for the blender!This is where the Blender in On-Demand would be handy!
How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like. That's what I do with most workouts. I either insert cardio or weights except for pure strength workouts. It makes each workout different while still getting the benefits of repetition.
The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike.
Please define what you're looking for in "effective". I guess I'm asking what your goals are for the rotation but only if you feel like sharing.
FitSaxe
Cathlete
I have come across a confusing statement with regards to what Dr Stacy sims recommends and advocates for. Thanks god to AI. Here below is what she recommends. Those who truly do more than 80% of what Cathe offers in terms of workouts and information through blog know, there is very little piece of new information.
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
- Purpose: Combat age-related decline in bone mineral density, increase power, and boost metabolic health, especially for those in menopause.
- Frequency/Duration: 3–5 minutes per day, 2–3 times per week, focusing on consistent impact.
- Technique: Prioritize high-quality, controlled landings (toe-to-heel) rather than maximum height to prevent injuries and maximize bone stimulation.
- Modifications: Exercises can be scaled to fit fitness levels, including skipping, hopping, and using the OSTEO-GAINS app for structured routines.
Dr Stacy Sims +5
- Low-Level Jumps: Small, consistent hops (forward, back, side-to-side).
- Box Jumps/Step-Downs: Jumping off a box or performing step-down, controlled landings.
- Skipping/Jump Rope: High-intensity, short-duration skipping as a warm-up or workout.
- Plyo Push-ups: Wall or floor push-ups with a slight explosion off the surface.
- Medicine Ball Slams: Lifting and slamming a weighted ball for explosive power.
Facebook +3
Last edited:
We seem to be aiming for similar things. I'll share what I'm doing for each item on the list. It'll take multiple posts. Hopefully, other members will contribute too.
But first, do you know if your body responds to SIT type training? This depends on the type of muscle fiber/body build and several genetic variants. I have mostly slow twitch fiber and very little of the fast twitch fibers than depend on anaerobic/glucose for energy. SIT does absolutely nothing for me. People who benefit from this type of exercise have a lot of that specific type of fast twitch fiber and much less slow twitch fiber plus several genetic polymorphisms (a small percentage of the population). If you build muscle easily, then it makes sense to add it. If you don't, my suggestion is to do SIT only because you like a specific move and not because you expect some "benefit" from it. I do the high rep kettlebell swings because they burn through the fat my body likes to deposit on my back. I do the squats/kicks/overhead presses because they work every muscles in my body plus balance at the same time. They just happen to raise my HR into the red zone too.
There was a documentary on PBS with Michael Mosley about weight loss that included the Tabata protocol with some scientists in a university in England. He tried it and didn't get any benefit from it. He didn't have the right genetics. I tried to find it on youtube but I couldn't. It's really sad that he passed away. There was talk about offering the test through some company in the US but I don't know if they ever did.
I read the Next Level book. I like it overall but I have some concerns about the exercise recommendations based on the references she provided in the book. I'll post more on that when I have more time. The Tabata protocol works well from a public health prospective but when it comes to individuals it's the worse thing that happened to exercise.
Debinmi
Cathlete
I note that my VO2 Max improves faster than with SS Cardio. Didn't really notice anything other, nor did I expect to.
I appreciate you shared these options. I intend to add both to my repertoire of sprint moves to add into existing cardio.
I read it 4 years ago when it first came out and didn't care for what seemed like black&white edicts and "bad-a**" comments/writing, I dismissed it. Because her latest interviews and podcasts have less stringent must-do's and offering more accessible approaches, I've been more receptive to look into it & re-read it. I don't have issues with incorporating some sprint intervals here and there; I don't have issues with heavy weight training; nor do I have issues with jump training. But make it more accessible to the masses, which is what she appears to be doing in her collaborations with others in the podcasts and YouTube interviews.