Dobsters Training

[dobster]

Thought I would initiate a thread on some of the training I am doing at the moment. For those that are unaware, I am currently on Operations in Iraq (Baghdad) for a 4 month training holiday ;D.

As background, I am based by the Baghdad International Airport, in a complex that is 3-4 times the size of the entire Heathrow complex. The site houses some 40,000+ US Armed Forces (mainly Army). I currently work out of the Al Faw Palace (Udei Hussein - Saddams Son - used to live here prior to his demise). Daytime temps are approx 38-45degrees C, dropping to a chilly 25 at night/early am.

Thankfully every building is air condiioned (including the gym). Facilities are fairly good, with quite an impressive gym that is open 24 hours a day and a dining facility (that can cater for approx 4,000 personnel in one sitting) that is also open 24 hours a day.

In terms of training - the key for the first 3 weeks is acclimatisation to the heat. All of my training has been conducted using a Polar Heart Rate Monitor, with heart rate checks first thing in the morning and also for a 4 hour period whilst working. Interestingly my resting heart rate increased by some 20 beats per minute as I started to acclimitise and is gradually dropping back to UK levels.

All training has been aerobic in nature on aerobic machines as follows, the emphasis has been basic aerobic conditioning - nothing fancy as to be honest in this environment starting hard is just too dangerous:

week 1 - 4 sessions - 25 mins running (1 min 3.5 mph, 4 mins 5 mph, 20 mins 5.5 mph)

week 2 - 5 sessions - 25 mins running (1 min 3.5mph, 4 mins 5 mph, 15 mins 5.5 mph, 5 mins 6 mph)

week 3 - 6 sessions - 25 mins running (1 min 3.5 mph, 4 mins 5.5 mph, 10 mins 6mph, 10 mins 6.5 mph), 10 mins cycling (lvl 12 95-100 rpm), 10 mins Eliptical runner (lvl 12 8.5 - 9 mph).

All session have been followed by an abs circuit and some gentle stretching.

Weight has dropped (it needed to to be honest ) by approx 10 lbs. Fluid intake has obviously increased to approx 6-8 litres of water a day.

Outlook for the next 3 weeks:

- Increase aerobic activity
- Commence basic circuit training - plan on experimenting with saturation circuits - look at the following for an explanation - www.brianmac.demon.co.uk/ctmaxreps.doc
- Basic lifting circuit consisting of cleans, bench, snatch, pullover, squat, overhead push press.

Will report on progress.

Keep in touch

Dobster

[james]

Good stuff Thomas, Leeds isnt half bad for facilities either Scottish Record battle on for next year! Keep us updated.

[dobster]

Okay plan for the next 3 weeks as follows:

session 1 - speed endurance (4x20secs 11mph, 3x40secs 11mph, 1 x 60 secs 11mph, 1 x90 secs 11 mph). On a running machine with 1 minute recorvery between each rep. Followed by 10 mins cycle and 10 mins eliptical runner. Ab circuit. Progression of 1 rep (each week) untill you complete 4x20secs, 4x40secs, 4x60secs, 4x90secs.

session 2 - Lifting - Clean, Push Press, Pullover (4x12) @ approx 50% 1rm. Auxillary Ex incl calf raise, ham curls, leg exten, adductor/abductor. Ab circuit

session 3 - Aerobic - 30 mins running @ 6.5 mph, 15 mins cycle, 15 mins eliptical runner. Ab circuit

session 4 - speed endurance as session 1.

session 5 - lifting - Snatch, Bench, Squat (4x12) @approx 50% 1rm. Auxillary Ex as above

session 6 - Aerobic - 15 mins running @ 7mph, 15 mins cycle, 30 mins eliptical runner (hard). Ab circuit

session 7 - Rest!!

The main premise is to continue aerobic work, get fitter and loose some more weight but more importantly keep it simple within the time constraints and location I am in.

Start lifting at a reasonably light weight but keep the emphasis on conditioning rather than strength work. Strength work at this time is not a focus as I know that my body adapts quite quickly to a cycle of power/strength work.

Concurrent every day is the saturation circuit which will run for the next 7 weeks and increase in intensity.

Regards

Dobster

[dobster]

Regards the above plan, a few things have had to be changed around. To cut a long story short, due to the improved accuracy of the locals mortar fire onto the camp (some may have seen the fire caused by mortar rounds landing on an ammo dump at Camp Falcon in Baghdad), running outside has been rather curtailed. Knock on effect is that the running machines are always taken so the speed endurance sessions have changed to the bike as follows:

1 - 5 mins steady at 70 rpm (lvl 12). 30, 45, 60, 75, 90, 105, 120 secs - riding out of the saddle at lvl 18 & maintain 75rpm. Each bout followd by 1 min rest. Then 3 mins steady (recovery). 10 x 30secs at 110rpm (lvl 12), with 30 secs recovery. Finish with 5 mins warm down easy cycle.

2 - 5 min steady at 70 rpm (lvl 12). 3x2min - riding out of saddle at lvl 18 & at 75 rpm, with 1 min recovery. Each set followed by 2 mins easy, then repeat twice more. 5 mins warm down cycle.

Both sessions are followed by 20 mins on the eliptical runner to complete the session.

[Jim]

You're a credit to the sport Tom, making the best from the situation and facilties you're faced with.

Keep training and stay safe!

[dobster]

Jim thanks for your kind words - unsure on the 'credit to the sport' bit, however, some of the training venues have been, to say the least, bizarre. When I return in the New Year I will post some pics but my favourite has got to be completing a medball session (outside) complete with wearing my Combat Body Armour (Flak Jacket) and helmet!! Apparently the base (which is simply massive) was being mortared somewhere so the sirens go off and you wear the above.

As for training, well it has been time for a change and also a bit of an experiment on how my body reacts. In short high volume aerobic work and also intense lifting sessions (working a combination of strength and power). Having read trough the discussion on young Mr Johnsons training I decided to increase the number of exercises in my lifting session (you are never to old/experienced to learn).

Using a 4 days on and one day off cycle as follows.

1, 3&4 - Aerobic - Bike session (as described above and other variations on the same theme) taking approx 35 mins. Running on one of the treadmills, steady pace for 35 mins. Abs & stretch.

2 - Weights - Clean, Push Press, Bench 3x6, 3x3. Squat, Pullover, Bent Over Row 4x8. Ham curls, calf raise, seated calf raise, adductor & Abductor ex all 4x20. Abs weighted 5 ex using a 15&20k disc. Session takes approx 70-80 mins.

5 - Rest

Medball is done when on a night shift approx every 48 hours. Variety of throws approx 200-300 reps (3k ball). Throwing ball included in above (600, 700, 800 gm, 1k) - takes about 35-45 mins (not ideal as I have to rattle through it very quickly so there is limited rest involved in the session).

Overall the training routines are simpleand I enjoy doing them. I haven't included percentages for my lifting because, simply, I know what I need to be doing through a fair number of years of doing it. Have been doing the above for approx 3 weeks now I am feeling quite positive about it. Unsuprisingly body weight has dropped since I arrived to having now lost 2 stone in weight. Diet is fairly good (better than when I am at home) and because of the working routine I nearly always get a good 8 hours sleep. All sessions are monitored using a heart rate monitor and the data is being collated (hope to use the data to inform my MSC thesis).

As for the future - back in blighty from 23(ish) December and then move from Cheltenham to RAF Leuchars (near St Andrews in Scotland) with effect 10 Jan 07. As such I probably wont pick up a spear until mid/late Jan at the earliest.

Happy to answer any questions on the above.