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  1. #1
    NonStop is offline Senior Member
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    Default Extra Cardio on ETK Variety Days?

    Just wondering, and wondering only could additional cardio be inserted into the variety days. Something eays as Pavel recommends, like skipping for 10 mins or something?

    Currently my Variety Days look like this:

    Tuesday:

    Press-Ups 3xComfortable Stop (in the morning before rest of workout which is later on in day)
    Crush Curl 3x5-12 (as outlined in ETK Special Report #2)
    Hot Potato Russian Twist 3x5-10 (as outlined in ETK Special Report #2)
    Deadlifts - Single Reps - On occassion as only possible if round friends who has equipment - kept very easy

    Thursday:

    Overload/High-Tension Presses (as outlined in ETK Special Report #1)
    Special Swings (as outlined in ETK Special Report #2)
    Press-Ups 3xComfortable Stop (in the morning before rest of workout which is later on in day)
    Crush Curl 3x5-12 (as outlined in ETK Special Report #2)
    Hot Potato Russian Twist 3x5-10 (as outlined in ETK Special Report #2)

    Basically keeping it light as recommended, lots of rest between sets, always make sure I feel more energised after than before I started.

  2. #2
    mwindu1 is offline Member
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    Default

    I am doing RoP, hitting all of the M,L,H days to the letter of the program. However, I do no variety days at all. On Tuesdays I'll run, usually incline or 6 /.25 mile sprints with .25 mile of light jogging in between. On Saturdays, it's usually a very easy run or lots of yard work. It seems to be working okay for me.

  3. #3
    Webs is offline Junior Member
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    Default

    I'm sorta similar to mwindu1. On my variety days (T,Th) as well as saturdays (I train on M/W/F), I like to do 400 or 800 meter repeats and then do some light throwing with my lighter KB's. Not for any particular rep scheme or time frame, I just go out and throw them around in as many different ways as I can until I feel like stopping.

  4. #4
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    Default

    ETK Decision Tree:

    Does it detract from my pressing ladders?
    Yes ---> STOP.
    No ---> by all means.

    Your schedule looks solid.

  5. #5
    David Whitley, RKC Guest

    Default

    The inmportant thing is to know WHY you would add additional cardio on variety days. Can you tell us?

  6. #6
    inarchetype is offline Senior Member
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    Quote Originally Posted by David Whitley, RKC View Post
    The inmportant thing is to know WHY you would add additional cardio on variety days. Can you tell us?
    ...not wishing to hijack the thread, but watching with great interest because I have a nearly identical question...

    ...Except that the motive for my question is not really as much whether there is a training reason to add some cardio (i.e. doing it to accomplish something physiological), but whether it is contra-indicated.
    Its not my thread, but for my part, 1) the dog has to be walked sufficiently in the morning, and taking her for a jog is the most efficient way to get it done and 2) a morning run causes me to have a better day.
    Secondary to that, I love the idea of posting a 40 minute 10K at age 40. Not quite there yet.

  7. #7
    mwindu1 is offline Member
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    I want to run, because I have 3 goals:

    1. Pass the SSST with a 24kg
    2. Press the 40kg 5 times with each arm
    3. Beat my previous best 5k run of 24:03

    I believe the ETK combined with running will get me to all three. I don't think these goal are too extreme or compromise each other too much. I do no variety and run 2 days a week, 1 of them being very easy.

  8. #8
    David Whitley, RKC Guest

    Default

    Quote Originally Posted by mwindu1 View Post
    I want to run, because I have 3 goals:

    1. Pass the SSST with a 24kg
    2. Press the 40kg 5 times with each arm
    3. Beat my previous best 5k run of 24:03

    I believe the ETK combined with running will get me to all three. I don't think these goal are too extreme or compromise each other too much. I do no variety and run 2 days a week, 1 of them being very easy.
    so running is your variety day? Sounds solid. The ETK work will help your wind, but running is a specific skill. you would probably be able to beat your time JUST doing ETK, but you'll pay for it afterwards if you are out of practice w/running.

  9. #9
    NonStop is offline Senior Member
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    Default

    Quote Originally Posted by David Whitley, RKC View Post
    The inmportant thing is to know WHY you would add additional cardio on variety days. Can you tell us?
    Sure. Burn more calories off. Probably not necessary, I know, but I was just wondering. Currently pretty happy with what I have organised, its what is recommended and it does the business, but just purely interested. I'd like it so that just with ETK and the variety day stuff I have posted, alongside a good diet, I could stay very lean.
    Last edited by NonStop; 04-09-2009 at 02:35 PM.

  10. #10
    NonStop is offline Senior Member
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    So, given my reasons, possible or not?

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