Fitness Standards ?

[Smitters]

Halb said:

The 400 metre one has piqued my interest. I will give that a go after my 10k, I feel it seems doable, but I can't quite recall what I was doing my 400 metre intervals in last year. ALl the weights ones are so easy it's almost no effort, but the running ones are tough. I'm hoping for 55-60 mins in the Manchester 10k.

I think this probably illustrates a point well. I look at the weight ones and go "no way". But most of the running ones I could do happily. #chickenlegs... and arms... and chest...

To do it all is pretty good going.

[clonmult]

ajcj said:

Animal said:

Some of Gym Jones' Standards are as follows:
Pull-up x 15
2,000m row in 7 mins or less
400m run in 1 min or less
5,000m run in 22 mins
10,000m run in 50 mins
Deadlift twice bodyweight
Back squat bodyweight for 20 reps
Bench press bodyweight for 10 reps

Wow. Those are not easily achievable goals. Any one of them requires a lot of training. Being able to do all of them would make you very very fit indeed - I would think well inside the top 1% of the population.

Thats the problem - a *lot* of training, and it is specific too.

With a couple of weeks training, my 2k row would be back below 7 minutes. But the others .... I'm currently training towards distance running.

400m run - no idea (I can do a 500m wattbike session in 30 seconds)
5k run - 25 minutes
10k run - no idea
Deadlift - 190kg (bodyweight is around 100kg)
Back squat - I was doing sets with 120kg a couple of months back, but it tends to screw up my back
Bench - never really trained for

What defines fitness will vary from discipline to discipline. And whilst I love some of Gym jones stuff, I wouldn't use anything of theirs as an indicator of fitness.

[Halb]

Smitters said:

I think this probably illustrates a point well. I look at the weight ones and go "no way". But most of the running ones I could do happily. #chickenlegs... and arms... and chest...

To do it all is pretty good going.

I'm naturally too big to be a real competitor at running, but my Parkrun pb is something around 23mins at 108kg (few years ago, current form is 26-27), best 10k is 51ish. My aim for the mnc 10k next year is to be sub 50...once that is done, then I reckon I'll have accomplished my running goals. This year due to injuries/life I'll be happy with 55-60.

[anonymous-user]

8Ace said:

wsurfa said:

Everyone who hasn't rowed underestimates the 'fun' of the ergo

8:00m 2000m is an easy 2:00/500, dropping that to sub 1:45m/500 to get sub 7:00 is much harder than it seems.

One thing you will notice is that in most gyms the concept 2 ergos are nearly always free.....Plus once you start rowing sub 7:00 2000m then if it's more of a leisure gym, you will get funny looks due to the unusual noise of an erg being used properly

Enjoy

True. I used to row quite a lot at university. An 8-minute 2k was fine. My best ever 2k was 7:03 and I was sick afterwards. Literally fell off the erg and couldn't move. It is torture.

I didn't row in boats (apart from very occasional terrible sculling), but used to train with a couple of rowers as part of rugby fitness.
Best 2k was 6:52, with the obligatory puke at the end, not as bad as the repeat 500m sessions (3 of us, so rest 2 work 1)...20+ years ago and the memory is still unpleasantly fresh.....

[clonmult]

wsurfa said:

8Ace said:

wsurfa said:

Everyone who hasn't rowed underestimates the 'fun' of the ergo

8:00m 2000m is an easy 2:00/500, dropping that to sub 1:45m/500 to get sub 7:00 is much harder than it seems.

One thing you will notice is that in most gyms the concept 2 ergos are nearly always free.....Plus once you start rowing sub 7:00 2000m then if it's more of a leisure gym, you will get funny looks due to the unusual noise of an erg being used properly

Enjoy

True. I used to row quite a lot at university. An 8-minute 2k was fine. My best ever 2k was 7:03 and I was sick afterwards. Literally fell off the erg and couldn't move. It is torture.

I didn't row in boats (apart from very occasional terrible sculling), but used to train with a couple of rowers as part of rugby fitness.
Best 2k was 6:52, with the obligatory puke at the end, not as bad as the repeat 500m sessions (3 of us, so rest 2 work 1)...20+ years ago and the memory is still unpleasantly fresh.....

My (recent) PB was 6:57, no puking. So could have been faster. And I was a smoker then too. I'm now over 6 weeks of no smoking, and hitting the gym harder than i've done in quite a while. At some point over the next few months I'll have to do a time trial and see where I'm at.

Yesterday tried the CTC (10x30 seconds, 60 seconds rest), I did fall off it at the end and lay there silently wondering what the f--k I'd just done (1:29.7 average). Got home and did the same session on the ski erg.

Key thing with rowing is technique, many who are fit but have lousy technique will lose a lot of pace .... I wouldn't say it to his face, but Conor McGregors rowing technique is hilariously bad.

[Otispunkmeyer]

jshell said:

wsurfa said:

J4CKO said:

Yeah, that is pretty hardcore, and relies on not having any spare poundage !

I guess all are achievable though if prepared to put the effort in, they are tough, way beyond what most can achieve but they are possible, suppose it wouldnt be a goal if it was "get out of chair without help" or "walk to car" I cant do any of them but they dont seem quite as pie int he sky as they used to, I can do ten reps at 80 kilos on the bench, I am 92 kilos now so lose a bit more weight and do some practice, that isnt far away, I can row 2000 meters in 8 mins, with practice I am sure I can take a minute out of that, only tried three times thus far. The running though....

Anyone on here reckon they can do all those ?


Do you have to drink Kool Aid when you are finished ?

Everyone who hasn't rowed underestimates the 'fun' of the ergo

8:00m 2000m is an easy 2:00/500, dropping that to sub 1:45m/500 to get sub 7:00 is much harder than it seems.

One thing you will notice is that in most gyms the concept 2 ergos are nearly always free.....Plus once you start rowing sub 7:00 2000m then if it's more of a leisure gym, you will get funny looks due to the unusual noise of an erg being used properly

Enjoy

I'm with you. Did a sub-7min 2000m a long time ago and doing 7.30's now, but anyone who can't actually properly row is not gonna get sub 7 mins without a lot of training and very good technique.

I was taught to use the erg by people who used to train for rowing. 2.00/500m is near enough a warm up pace for my gym warmup. But holy crap trying to get it down to 1.45 and stay there is colossally hard work. I haven't got the pistons in my legs for that!!! nor can I maintain the sort of energizer bunny SPMs needed either. Rowing fast is evil, no wonder the Olympians look like they've just had a near death experience at the end of a race.

[deckster]

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

[clonmult]

deckster said:

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

In a few years his back will be feeling like mine does after yesterdays sessions on the ergs ....

[Cybertronian]

Can't comment on any of the non-running standards, but the 400m in less than a minute sticks out like a sore thumb. According to the McMillan pace calculator and based on my actual 5k PB of 18:14, I could hope to run 400m in 1:04. Based on my 10k PB of 38:45, 400m in 1:06 is estimated.

[clonmult]

Cybertronian said:

Can't comment on any of the non-running standards, but the 400m in less than a minute sticks out like a sore thumb. According to the McMillan pace calculator and based on my actual 5k PB of 18:14, I could hope to run 400m in 1:04. Based on my 10k PB of 38:45, 400m in 1:06 is estimated.

I've seen similar things with regards rowing; expected pace of a 2k based on your 5k, or possible vice versa, but the various distances require different training. In my case I've never trained for anything other than a 2k on rowing. Its kinda why you have sprinters and distance runners, the two don't often go together.

(5k in 18:14 strikes me as being pretty good, faster than a couple of blokes at the office gym who look like they're sprinting to me!)

[Animal]

clonmult said:

deckster said:

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

In a few years his back will be feeling like mine does after yesterdays sessions on the ergs ....

What's wrong with his technique?

[willisit]

There's some changes to those standards (at least from what I've been able to find):

https://gymjones.com/knowledge/18518-what-are-some...

They seem more Crossfit oriented now; cleaning and jerking in particular (I'm not a fan of any straight-arm above-head work - mechanically I can't see when I'd ever see use of it).

As you can see:

Strength/ Power Standards:
Deadlift: 2x bodyweight male, 1.5x female
Front Squat: 1.5x bodyweight male, 1.25x female
Overhead Squat: 1.25x male, 1x female
Clean: 1x bodyweight male, 1x female
Jerk: 1x bodyweight male, 75% bodyweight female
Turkish Get-up: 50% bodyweight male, 50% female

Cardio-respiratory Power Standard:
Row 500m in 1:30 male, 1:50 female
Run 400m in 1:00 male

Cardio-respiratory Power Endurance Standard:
Row 2000m in 7:15 male, 8:45 female
Row 5000m in 19:00 male, 22:30 female
Run 1.5 miles in 9:00 male, 9:30 female
Run 5km in 22:00

The pull-ups have dropped, squats are up and the row has slowed slightly.

[Monty Python]

All these figures are fine, but they miss out one critical point - age. What passes for "fit" at 55 is not the same as at 25.

Here's a fairly basic idea: http://www.mayoclinic.org/healthy-lifestyle/fitnes...

[clonmult]

Animal said:

clonmult said:

deckster said:

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

In a few years his back will be feeling like mine does after yesterdays sessions on the ergs ....

What's wrong with his technique?

Its flat out wrong. His arms and legs are totally out of sync and he's putting in a huge effort and probably not pulling great pace.

[Zod]

clonmult said:

Animal said:

clonmult said:

deckster said:

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

In a few years his back will be feeling like mine does after yesterdays sessions on the ergs ....

What's wrong with his technique?

Its flat out wrong. His arms and legs are totally out of sync and he's putting in a huge effort and probably not pulling great pace.

His technique is utterly crap. You are supposed to use the whole body. He wastes his leg drive almost entirely.

[J4CKO]

Monty Python said:

All these figures are fine, but they miss out one critical point - age. What passes for "fit" at 55 is not the same as at 25.

Here's a fairly basic idea: http://www.mayoclinic.org/healthy-lifestyle/fitnes...

Is 15 Press ups a good result for 45 years old, that is a pretty low bar, suppose have to include those who couldnt do one to save their lives.

[The jiffle king]

Cybertronian said:

Can't comment on any of the non-running standards, but the 400m in less than a minute sticks out like a sore thumb. According to the McMillan pace calculator and based on my actual 5k PB of 18:14, I could hope to run 400m in 1:04. Based on my 10k PB of 38:45, 400m in 1:06 is estimated.

I think the 400m would be massively tough. I'm a 17:39 5k runner and have run 200's at 29/30 seconds, and 400's at 69/70 seconds, but 400m in sub 60 would in my opinion rule out 95% of people. Some would be able to get to 200m in 30 seconds, but not the full 400.

need to give it try ....

[johnwilliams77]

The jiffle king said:

I think the 400m would be massively tough. I'm a 17:39 5k runner and have run 200's at 29/30 seconds, and 400's at 69/70 seconds, but 400m in sub 60 would in my opinion rule out 95% of people. Some would be able to get to 200m in 30 seconds, but not the full 400.

need to give it try ....

Even more than that, very few people can run it in less than a minute that could complete the strength benchmarks also.

[mcelliott]

J4CKO said:

Monty Python said:

All these figures are fine, but they miss out one critical point - age. What passes for "fit" at 55 is not the same as at 25.

Here's a fairly basic idea: http://www.mayoclinic.org/healthy-lifestyle/fitnes...

Is 15 Press ups a good result for 45 years old, that is a pretty low bar, suppose have to include those who couldnt do one to save their lives.

15 press ups is pretty poor at any age.

[jshell]

Animal said:

clonmult said:

deckster said:

clonmult said:

Conor McGregors rowing technique is hilariously bad.

Blimey. Wouldn't like to have his back in a couple of year's time.

In a few years his back will be feeling like mine does after yesterdays sessions on the ergs ....

What's wrong with his technique?

He's lifting the bar over his knees on the return stroke. He's losing loads of mechanical advantage. It's terrible technique and potentially damaging.