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what cardio can i do

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ministergold
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2005/07/23 13:59:06 (permalink)

what cardio can i do

what cardio can i do to improve my bleep test score last time i got 11.1 at 6.1ft 187lbs

what excersises can i do to improve this.

i currently to jogging/running 3 times a week and weights 5 times a week

lifts;

bench press- 65kg-8
squat- 70kg-20
deadlift- 90kg-6
barbell curl- 25kg-5
skull crushers-20kg-7
lateral raises- 10kg-10
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    windymill
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    RE: what cardio can i do 2005/07/28 12:24:19 (permalink)
    Martial arts is great for reaction times
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    symzie
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    RE: what cardio can i do 2005/07/28 12:37:05 (permalink)
    Would it be possible to replicate the bleep test in your garden or something and use it as your cardio
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    ministergold
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    RE: what cardio can i do 2005/07/28 12:56:51 (permalink)
    my garden isn't big enough is smaller.

    and when i do the bleep test i find it extremly boring, and find myself counting each number 1...................2....................3

    lifts;

    bench press- 65kg-8
    squat- 70kg-20
    deadlift- 90kg-6
    barbell curl- 25kg-5
    skull crushers-20kg-7
    lateral raises- 10kg-10
    #4
    CTR1
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    RE: what cardio can i do 2005/07/28 13:08:38 (permalink)
    The bleep test is a VO2 max predictive test. So to improve your bleep test results you need to improve your VO2 max. Combine steady state running and some interval training and you should see your results improve. Do 2 sessions of interval training per week and 1 session of steady state training.
    #5
    ministergold
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    RE: what cardio can i do 2005/07/28 13:10:07 (permalink)
    thanks for that.

    i have 5 weeks to prepare.

    as soon as it gets sunny im out/go to the gym either way im gonna do it

    lifts;

    bench press- 65kg-8
    squat- 70kg-20
    deadlift- 90kg-6
    barbell curl- 25kg-5
    skull crushers-20kg-7
    lateral raises- 10kg-10
    #6
    sootybaby
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    RE: what cardio can i do 2005/07/28 13:13:51 (permalink)
    The bleep test is, I presume, run between two points gradually having to speed up to make the cut.

    If so then you are being forced to work against an increasing oxygen debt.

    In this case then interval training (sprints) where you have a relatively short recovery period between each sprint is your thing. You repeat these to exhaustion. Hopefuly, after a wee while, you can go for longer before exhaustion.

    Also some flexibility work so that you can touch and turn after each sprint. This should stop you falling on your arse or turning your ankle which becomes very easy once you start to get knackered.

    -Sootynator
    #7
    ministergold
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    RE: what cardio can i do 2005/07/28 21:59:43 (permalink)
    thanx once again

    lifts;

    bench press- 65kg-8
    squat- 70kg-20
    deadlift- 90kg-6
    barbell curl- 25kg-5
    skull crushers-20kg-7
    lateral raises- 10kg-10
    #8
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