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Roller derby cross training Anonymous
Ok, /fit/.....
I'm interested to see if you all could offer up some good advice. I play roller derby(no girls on internet, etc), and I'm trying to come up with cross-training ideas to make myself stronger and give myself more endurance. We practice for 2 hours 3 times a week, and I bike about 4-12 miles a day with my dog. I have a gym membership, so anything you could suggest there would be helpful as well (I would say inb4 squatz, but those are actually helpful). Thanks!
>> Anonymous
Tits or GTFO, rollerblade slut
>> Guil
>>72066
DEPORTED
>> Guil
Sorry about that punk, derby girl. Jerks like that give all us nice guys a bad reputation. Sometimes, I cry at night while masturbating because guys like that make the internet unsafe for my potential future sex partners... which I hope start showing up, because it's awkward to still be a virgin at age 47.
>> Anonymous
>>72081
I don't think crying and fapping are good cross training for derby. There is no crying in derby......
>> Anonymous
Why is roller Derby only for girls :(
>> Anonymous
>>72095
They have male roller derby, but it's really gay to watch, and so there aren't many leagues. Girls do it better, anyways :)
>> Anonymous
HIIT would be perfect for derby, I would think. You can do the 30/30 jog/sprint for 4 minutes (or 4 intervals), and increase it by one extra interval every other workout. You can do HIIT with a bike, but I don't know if your dog can keep up.
>> Anonymous
>>72111
Thanks! This does seem perfect for derby, as it's basically what our sport is. So, jog for 4 minutes, sprint for 4 until I'm tired? I couldn't find much info google, just people trying to sell me shit. And, no, my dog couldn't keep up. She's good for long, steady rides with the occasional sprint. But I bike more for her than me since I get so much exercise elsewhere.
>> Anonymous
I guess I should have explained that better. Jog for 30 seconds, and then sprint as fast as you possibly can for 30 seconds. Each sprint should take everything out of you. Rinse and repeat 3 times for a total of a 4 minute workout. It is a really intense workout, so that's why you only do 4 intervals at first.

After doing the workout twice, you increase the intervals by one. So on your first and second workouts, you only do four intervals. On your 3rd and 4th workouts, do 5. And so on, up to max of 15 intervals.

Only do HIIT three days a week, maximum. And make sure you do the workouts on non-consecutive days (like Monday, Wednesday, Friday: not Monday, Tuesday, Wednesday).

There is plenty of other good info on it, just google HIIT.
>> Anonymous
>>72129
Thanks again!
>> Anonymous
Since nobody else has mentioned it, you might want to consider adding strength training - focus on heavy compound movements using barbells.

Which is to say,

squats.
>> Anonymous
>>72158
I was thinking that leg presses would be beneficial, too. Aside from taking/receiving whips, we don't use our arms much, so I really try to focus on my core/legs.
>> Anonymous
>>72165

Although they might look similar, squats are actually very different than leg presses, and much more beneficial. They recruit many more of your body's muscles and teach everything from your abs down to your calves to work together as a unit. Leg presses force your body into an unnatural and not-very-ergonomic position that can hurt your back and primarily work your quads to the exclusion of everything else. I recommend that you find the book "Starting Strength" by Mark Rippetoe at a library or bookstore, if you can't find a real strength coach that can teach you how to do them right.
>> Anonymous
Oh, and they're one of the best 'core' exercises in the world.
>> Anonymous
>>72181
srsly. seconded.
>> Anonymous
>>72179
Thanks for the advice!
>> Anonymous
Not OP but I don't feel any burn or strain in my abs or shit after squats. Should I? I can barely walk the next day though if i do them balls out.

I need weighted decline sit ups to feel it in my abs.
>> ESH !Oj4wGhYfsE
>>72390

In my experience, you shouldn't feel any burn or strain in your abs if you're not a complete beginner. Of course, you're to be tensing your abs the entire time in order to SQUATZ more, but it doesn't constitute an abdominal workout. Just like slow negatives in heavy deadlifts work your abs extremely well, you shouldn't consider it an ab workout.
>> Anonymous
'feeling it' is not a good yardstick to judge the effectiveness of an exercise, especially when it comes to building strength. just keep a log of sets, reps, and weight - if those numbers go up every week (specifically the LAST one), you're doinitrite.
>> Anonymous
god damn. roller derby is so awesome.
>> Anonymous
>>72422
Yes, yes it is. :)

On a side note, I followed>>72111
this anon's advice and did HIIT on my bike...it was awesome! I left my pup at home, but she already got a good run in today. Thanks to everybody for the advice and tips. Also, I wanted to mention that during exercises that don't involve skating, I like to wear 5 lb weights on each of my legs. Not only to simulate skates, but it always feels like I accomplish more after a workout. I don't have knee trouble, but I've heard that misuse of them can lead to it. What does /fit/ think?
>> Anonymous
>>72475
i think you could roller derby all over me anyday
>> Anonymous
>>72529
I know I could, you wouldn't stand a chance.....

But no one has any advice about the leg weights?
>> Anonymous
>>73064

I don't know much about leg weights, but I doubt they'd do much except change your form and increase how much energy you expend - strength training is what will make you stronger.
>> Anonymous
>>73171
Thanks! This thread has been helpful beyond my expectations. /fit/ delivers!!