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S&C UnderGround >> Versaclimber Workouts


8/16/12 12:12 PM
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MurdochIRL
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Just joined a gym with a versaclimber. Anyone have a good workout for supplementing grappling? Phone Post
8/16/12 3:03 PM
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MurdochIRL
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Just realized o forgot the question mark in the thread title. Sorry. I'll post some workouts I find later. Phone Post
8/16/12 6:01 PM
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damion
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I tried this one from Joel Jamieson the other day. It was awful.


"If you want to burn fat like none other then get on a versaclimber, crank the resistance up as high as possible and go for 2 sets of 20 minutes keeping your heart rate in the 160s. Nothing will stimulate fat loss more than that because the high resistance will mean you're using a ton of fast twitch and slow twitch fibers and it's upper and lower body. Believe me it's brutally hard but it works. It will also improve your aerobic conditioning very effectively too."
8/30/12 8:04 PM
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Muay Tired
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TTT

I just bought a Versaclimber knock-off (Everyoung Ascent Climber).
8/30/12 8:23 PM
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damion
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I'm going to throw this one in this week. I think it's the "original" versaclimber workout that got posted here many moons ago.

"ENDURANCE TRAINING FOR COMBAT SPORT"

http://www.trainforstrength.com/Endurance1.shtml

THE PROGRAM

Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.

Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30 seconds recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.

Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.

The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.

*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.

These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.

** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
8/30/12 9:51 PM
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kcbjj
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In Phone Post
8/31/12 10:14 AM
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Taku
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Edited: 08/31/12 11:28 AM
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 Hey Damion,

That's my program. It was put up years ago. It is designed to be completed over three months.

Go to the VersaClimber web-site to get the booklet I wrote for them. Scroll down and on the left side you'll see and MMA link. Once there you'll see a place to download the PDF of my workout.

CLICK HERE

TAKU  
8/31/12 2:41 PM
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damion
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^^^very cool, thanks!
3/18/13 6:11 AM
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Synado
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No idea how people do these workouts. The Versaclimber just murders me when I am on it.
3/18/13 11:33 AM
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JamesDean57
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damion - I tried this one from Joel Jamieson the other day. It was awful.


"If you want to burn fat like none other then get on a versaclimber, crank the resistance up as high as possible and go for 2 sets of 20 minutes keeping your heart rate in the 160s. Nothing will stimulate fat loss more than that because the high resistance will mean you're using a ton of fast twitch and slow twitch fibers and it's upper and lower body. Believe me it's brutally hard but it works. It will also improve your aerobic conditioning very effectively too."

10 minuets active rest between sets.
3/18/13 12:36 PM
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turducken
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i have a versaclimber, but i dont like it for interval work. it feels kind of awkward to sprint on it...i think the airdyne is much better suited for intervals. on the versaclimber i usually do 20-30 minutes at as hard of a sustained pace as i can maintain.
3/19/13 11:09 AM
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JamesDean57
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I would love to own one of these but I can't afford it.
I'm think about building one out of two old stair steppers.
3/19/13 12:29 PM
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1800champagne
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I've never even been to a gym that has a versaclimber. Looks awesome. Phone Post
3/19/13 12:59 PM
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DaddyO4
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tt
3/20/13 9:51 PM
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Synado
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I picked up a five year old Versaclimber for 200 bucks.
3/21/13 10:28 AM
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JamesDean57
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Ok now Iv'e got to start looking again

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