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| Old-school, split-style snatches performed for sets of 3 to 5 reps will get you puffing and panting pretty quickly. For even more cardio benefit, use a lighter weight and do sets of 10 to 15 reps. |
Hail to the Dinosaurs!
Over the years, we've received tons of
great ideas from Dinos around the world
about "cardio for iron-heads" - which is
my term for cardio training for those of
us who focus on heavy weight training
but want to do something that gives a
good cardio workout without adversely
affecting our strength training.
Here are some of my favorites over the
years.
I should also note that TONS of you like
to go for a walk with a weighted vest. I
get more feedback and "thumbs up" for
that than anything else. I guess I should
start selling special Dino-style weighted
vests (in approved Dino black).
1. Try 20 Rep Squats and Deadlifts!
I added a set of 20 rep squats and dead-
lifts for my cardio, and I feel super ener-
gized - and my joints feel great.
Jeff Hackett
2. Loaded Carries Do the Trick!
My solution to the cardio issue as an
older Dino has been loaded carries.
Outdoors I will do 1 - 5 lifts, followed
immediately by a 1 minute loaded
carry that tracks the lift I am doing:
sandbag shouldering and carry, sand-
bag zercher squat and zercher carry,
barbell muscle clean or snatch and
overhead carry, or deadlift and
farmers walk.
I take a one-minute timed rest
between sets, and repeat each
lift and carry 4 - 10 times. I cover
60 to 80 meters on each carry.
I am breathing like a locomotive
at the end.
In six months, I've dropped 5 per-
cent fat while maintaining my
weight of 200 pounds at 6 feet.
Add in a low volume of daily grip,
gut and neck work and I'm good
to go.
Zail Khalsa
3. Hill Walks
Could not agree with you more. I
take two 30-minute walks a day in
my hilly neighborhood. I go faster
up the hills and slow down on the
flats and the decline. My husky
loves it, too.
Peter Yates
4. Try Cycling!
I would add cycling, too. It must be
one of the most under-rated cardio
exercises, not to talk of the potential
of building strong legs. And it's
easy on the lower back.
You also can get a lot of errands
done on a bicycle!
Paul Soumendra
5. The Rowing Machine!
Add rowing on the rowing machine!
Jan Moerman
So there you have it. Five more
ideas for Dino-style cardio training.
For more, see Gray Hair and Black
Iron and Dinosaur Bodyweight
Training:
Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
As always, thanks for reading and
have a great day. If you train today,
make it a good one.
Yours in strength,
Brooks Kubik
P.S. My other books and courses are
right here at Dino Headquarters --
along with links to my Kindle e-books
and our PDF books and courses:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day:
"It's amazing what you can do with
a little bit of regular training and
steady, consistent effort."
-- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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