Author Topic: Reference Material  (Read 1539 times)

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Coges

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Reference Material
« on: June 24, 2016, 02:12:33 am »
+2
I recently came across this Vola room which contains and is continually updated with fitness material:

https://volafile.io/r/QdHD9A

Take it for what you will but there's been some good stuff posted up recently.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Reference Material
« Reply #1 on: June 24, 2016, 10:44:01 am »
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adarq i forget how you feel about sharing pirated stuff but some of this seems to be that. i downloaded the charlie francis file and it seems to have stuff in it that his wife still sells.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Reference Material
« Reply #2 on: June 24, 2016, 02:18:51 pm »
+1
adarq i forget how you feel about sharing pirated stuff but some of this seems to be that. i downloaded the charlie francis file and it seems to have stuff in it that his wife still sells.

ya i'm not a proponent of it for sure.. but coges actually pm'd me before posting that link (which I appreciated!). it's ok as long as we don't link anything specific on here; ie direct links to pirated material. fwiw, the first thing I saw on there was tons of "Getting ready for Bikini contests" material.

but ya i definitely don't advocate pirating material.. i've downloaded pirated books myself though, so i'm no saint. However, I have actually purchased several books legitimately AFTER having downloaded them illegitimately, so that's always something to keep in mind if you find yourself getting alot of use out of something you pirated.

finally.. any time you visit sites like that, you run the risk of downloading viruses and such. Those sites are prime opportunities for hackers to put exploits in pdf's, .swf's, .exe's etc.

;f

pc!

Coges

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Re: Reference Material
« Reply #3 on: June 24, 2016, 07:10:47 pm »
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I've gotten some decent stuff from there but I also buy a ton of stuff as well. Most of what I downloaded I would never look at purchasing but have gone out and paid for some of it after getting it.

There has been a heap of Charlie Francis material and heaps of older stuff which is cool.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky