thats wut i thought...idk why i got so confused when i read that lol thanks

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A LIFE OF CHRYME

no problem.....

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"the loudest one in the room is the weakest"- frank lucas..

yeah building is high weights low reps. building would be 50 - 60% of your 1 rep max.
strengthening or toning is high reps low weights.. about 30% of your 1 rep max should be good

i just wanna know what that part of your workout that had to do with lactic acid tolerance, and another group like that, meant.... wat do u do?

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...The real Renegade before Hova...

Anerobic Training is primarily skating mountains or running suicides pretty much just at longer distances than you would on a basketball court.. try a football field and measure it out accordingly with the distances.

Aerobic Conditioning is primarily wind sprints + coasts + sprints again, really its about the same as a sprint 100m jog / run 200m etc. upping the distance each time

The lactic acid, anerobic and aerobic threshold and tolorance training are primarily stationary bike situations which help you in your actual training and recovery periods.. its simple to do but it is very important if you wish to train for a sport.

Heres some quotes on the training methods and their relevance

Anaerobic Threshold Training

Part of the problem with our bodies while playing hockey is that we get very tired very quickly. For instance it is very tough to head onto the ice and go full boar for 45 seconds without getting a terrible aching feeling in the legs. This happens because lactic acid builds up in your legs quicker than it can be removed. When this happens hydrogen ions dissociate from the lactic acid causing us to stop exercising (or vomit).

Basically, what we hockey players need to do is train anaerobically to raise our anaerobic threshold to a higher level so that we can exercise at the same high intensity longer by being able to tolerate higher levels of lactate. Confusing? It is a bit, but all you really need to understand is that by training to increase your anaerobic threshold you will feel better at the 35 second mark of a shift compared to an opponent who has a lower anaerobic threshold.9

The idea behind anaerobic threshold interval training is to increase the lactate level in the blood above the level it can disappear. How do we do that? Firstly, warm up for roughly 5 min. Secondly increase the tension so that at the 60 second. Make sure you feel a good burn in your legs (some good lactic acid build up) then decrease the tension for the next 60 seconds.

Keep alternating the tension from high to low every 60 seconds. Continue to do so for some 16 - 24 minutes. How do you know if you are working hard enough? Your heart rate should be some where between 150-170 bpm and your lactic acid concentration in the blood should be roughly 4 - 6 mmol.10

Lactic Acid Tolerance Training

As discussed above it is the hydrogen ion that dissociates from the lactate that eventually leads to fatigue during high intensity anaerobic work. And that little thing called pain. Therefore lactic acid training is used to build up a tolerance to lactate both physiologically and psychologically. We do this by warming up with 5 min of easy pedaling and then increasing the tension high enough that by the end of 30 seconds of pedaling you have an extremely high build up of lactate in the legs.

The tension is then decreased dramatically and easy pedaling takes place for 60 seconds. The sequence is repeated 3-4 times. After 3-4 repetitions 15-25 minutes is then needed to pedal very easily and stretch out the legs. The reason for this rest time is to recover enough so that one will be able to work hard enough to accumulate extremely high levels of lactate once again.

If one were to complete 8 repetitions without any rest, repetitions 5 through 8 would not be of high enough intensity to accumulate the necessary levels lactate needed for improvement. This type of training is extremely difficult and should only be completed once per week. Although this type of training can be ridiculously painful it can also be very rewarding.11

Aerobic Threshold Training

Although many think of hockey as being fairly anaerobic with its 40 second shifts, that is no reason to neglect the aerobic energy system. Actually, by training the aerobic system one will be able to recover much better between whistles and while resting on the bench (not to mention when the coach skates the crap out of you after an 8-1 loss).

After 5 min of easy pedaling increase the tension high enough so that your heart rate is roughly 140-160 bpm (lactate concentrations in the blood should be 2-3 mmol). After 2 minutes decrease the tension and pedal easily for another 2 minutes. Repeat the sequence for thirty minutes.10

As far as periodizing anaerobic/aerobic training I suggest using the same type of step loading pattern used for the maximum strength cycle. Increase the intensity from weeks 1-3, than retreat slightly and increase the intensity again from weeks 4-6. The pattern should look something like this:

Week 1: Lowest intensity
Week 2: Lower Intensity
Week 3: Medium Intensity
Week 4: Lower intensity (same as week 2)
Week 5: Medium intensity (same as week 3)
Week 6: Highest intensity

Now some strength coaches may say that training aerobically during maximum strength training will only hinder strength gains. This may be true, however we must remember that we are training as hockey players to become stronger hockey players, not strong men to become stronger strong men. It is far better to be in good anaerobic/aerobic shape and strong, than just strong.

^dman son

all I know is I take Pro-Nos lol MRI shit

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its pretty much half my game anyways is preparation and offseason... so training for me is huge and extensive. its a good routine for everyone (give or take a few drills) you can alter it to your sport, as it is geared towards hockey players significantly.

do you lift spul?

and when do you take pro nos?

yo you hear any shit bout pro Nos? Cuz I don't think it ever got approved lol

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^ do you lift weights?

Dont ignore your father like that.

uhh ya my dads in prison right now.

http://www.gnc.com/sm-mri-pro-nos-d...pi-2607050.html

Its for sale on GNC so it must be approved. Although it is terrible to take to be honest considering it contains partially hydrogenated canola oil as an ingredient which is a trans-fat. It also has too much fat and sugar in the product which really diminishes your gains from it. Its expensive and offers 42 grams of protein per serving where as other protein powders offer 50 and no trans-fats etc. Your best off not using Pro Nos to be honest. No one in our locker room uses it.

Some people also take that hydroxy cut stuff.. it weakens your legs a bit, but it will give you a lot better definition if taken properly with proper food intake.. I wouldnt fully recommend it because of the leg weakness effect.

I'm personally on carb, protein, some whey, and a few geens pills (some isolates as well). These help a lot as I wont miss an intake for these nutrients and I can still eat regularly without worrying about what im getting from the food.

^damn son f'real? So what do you reccomend then? I just trying to get more cut and toned and build muscle and all that shit pro Nos sposed to help. But yea, I heard about that trans fat shit. Shit tastes good, and i have seen improvement. But I'm sure i could be seeing better with something better. lol any reccomendations?

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