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Thanks for the quick reply. She did mention she may ace bandage to see if that would work. She doesn't have much faith though haha.

I tried searching this topic, but there are so many variations of words one could use to ask this question.... I just recently started helping a friend with her training and she wants to do a tough...

I tried searching this topic, but there are so many variations of words one could use to ask this question.... I just recently started helping a friend with her training and she wants to do a tough...

Solid rules. Especially the last part of 4. I feel not too many worry or forget about their backstop.

What is rule 1 and 2?

Just curious.....

How long are the spin classes?

Can you take it easy in these classes or does your girlfriend want you to go balls to the wall or something?

And will she only do spin...

Way too many variables to tell you if it is above average, below average or average for YOU. Keyword you. Everyone is different and starts off at a different place in the running world. I know some...

Flexitimer. The app is pretty legit.
http://flexitimer.com/

Krakkerz had some good advice. It also comes down to the individual. Some do sprints than throw weights around while others do the complete opposite. And some bang out there weight sess in the a.m...

What is a wrong surface to you? I have almost ran on every surface imaginable and my joints are just dandy. With everything from just shorts on to full uniform and a 50lb pack in boots. You just have...

I suppose a ten pound vest would be decent if you are targeting strength endurance. If you want max strength than you will quickly surpass a 10lb vest. I personally would save my money and get a...

Why only hill sprints? My cousin and another buddy played D1 soccer and they were all about sprint intervals and a lot of 2 milers for some reason. The coach would make them run a sub 12 two miler...

What movements do you plan on doing with the vest (besides the push ups and sit ups for part)?

I also would recommend getting a heavier adjustable vest. One to at least 40lbs or so. Last thing you...

Solid reply cookandrewb. Good stuff.

Like the others have said... Sit ups sit ups sit ups. What got me to do 85 in two minutes is doing a lot of various sit ups. I would do decline sit ups, weighted decline sit ups, unassisted ( nothing...

Like mr.wolfpack said... No need whatsoever to have a protein shake in between. Have it with your breakfast if ya want. Or with your lunch. Or for a snack. Your body really doesn't care that much.

You do know Defranco himself even states in one of the WA4SB templates to modify his program to fit your needs right?

And this is Sott Jurek. Nasty endurance runner and his split times are pretty damn insane as well.
http://runnersillustrated.com/wp-content/uploads/2011/06/Scott-Jurek1.jpg

By you changing from milk to a protein shake won't really affect you in any way... positively or negatively.

Do you want to continue to lose weight? Or start gaining some mass?

And the best way...

Key statement right here. if that is the case then skill will be your number one priority. If your mma sess's start lagging then back off of some of your other training sessions. Skill should come...