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Thread: MP3 Interval Timer

  1. #1

    Default MP3 Interval Timer

    I remember this being mentioned on the old fourm , iv just got myself a mp3 player and would like to get my hand on this...any links?
    Pain is only temporary

  2. #2

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    getta hold of a copy of bas ruttens combat conditioning- it has some gd audios. got mine on limewire i think

  3. #3
    Senior Member tdys's Avatar
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    The interval timers that were posted were a selection of intervals, tabitas etc. Some designed to go with crossfit or never gymless etc, some general - all created by someone called Beev. I've added them to a RAR file and upped them to megaupload...

    http://www.megaupload.com/?d=N2BNCJUQ

    There were some instructions but I can't find them... If you've any questions, just post on here and someone should be able to help!

  4. #4

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    great stuff thanks, downloading now
    Pain is only temporary

  5. #5
    Senior Member tdys's Avatar
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    found the instructions...

    Interval Audio Timer Info
    Hey folks, this is Beev, I am known on the MMA.tv Forum, the Rosstraining.com Forum and the
    Cage Warriors Forum. Perhaps you’ve seen me on one of those forums. After scouring the
    Internet for months, searching for an Interval timer that I could use for any kind of Interval
    workout I wanted, I came up with nothing, apart from one or two extremely expensive and bulky
    timers that are not really practical (unless you are always next to a power supply every time you
    workout which I am not!). I finally gave up and tried my best with the old "watch the clock as you
    train approach" which just isn’t practical, and takes away your focus from your workout to a
    certain degree.
    I noticed a on a few forums, during discussions about timers, that some people were making
    there own audio timers on a PC. After a few mentions, and a recommendation, I downloaded a
    copy of Audacity (freeware audio editing program, Google it!), and started to fart around with it,
    after about a week of experimentation, I started creating my own timers, and now, here they are,
    a bunch of timers that I generally use for my conditioning workouts! No doubt as more and more
    ideas come up I will be building additional timers to accommodate!
    All I have to use now is an mp3 player (I got some Samsung player off eBay pretty cheap!) and
    all is good, I can load whatever timer that I need for my workout, and hey presto, I am all set!
    All timers start with 10 seconds silence, so you have 10 seconds before each workout to get
    yourself ready!
    Crossfit - Fight Gone Bad
    This workout comprises of 5 Minute rounds with 5 exercises performed for one minute in a
    circuit, the circuit is repeated for 3-5 rounds (Audio file is 5 Rounds), with 60 seconds rest in
    between! At the beginning of each round, Big John McCarthy will ask if you are ready! After that
    you will hear a beep at the start of every minute, until the end of the round where you will hear a
    horn sound to signal the end of the round! Crossfit use the following Circuit for Fight Gone Bad:
    1 Minute of Wall-ball – 20 pound ball, 10 ft target
    1 Minute of Sumo Dead lift high-pull 75 pounds
    1 Minute of Box Jump – 20” box
    1 Minute of Push-press 75 pounds
    1 Minute of Row – calories
    This circuit is not essential however; there are a couple of great discussions at mma.tv in the
    Strength & Conditioning forum on exercise alternatives, like more MMA specific movements.
    Crossfit – Tabata This
    This timer comprises of 8 Tabata Intervals (4 min Total), with 60 seconds rest in between each
    round. The exercises used by crossfit are Squats, Pull ups, Pushups and Sit ups. This isn’t set
    is stone you can use your own exercise selection!
    Metabolic Meltdown
    This is a timer based on a Tabata workout courtesy of Steve Maxwell! You perform 1Tabata (20
    seconds work, 10 seconds rest) of Snatches (Right arm), Pull-ups, Snatches (Left Arm) and
    Dips. That is 2 minutes work, repeat that 12 times, totaling a 24 minute workout! It’s a beast of a
    workout to say the least, one of the hardest I have ever done!
    Minute Drills
    There are 3 Minute Drill Timers that are 2-3 minutes in length, the first one is 6 2 minute rounds
    with 60 seconds rest in between, a bell will sound for the beginning and end of each round, with
    a whistle every 30 seconds to indicate a new interval. The second timer follows the same
    format, but with 3 minute rounds. The final timer is the same again, only this time there is only
    30 seconds rest in between rounds!
    Tabata Novice
    This was the timer I made when I first tried Tabata’s! I found the 8 intervals to be near Puke
    inducing, so cut back to 6 rounds as opposed to 8. In his report, Dr. Izumi Tabata recommends
    6-8 rounds so I thought it would be a good idea to cut back. Some people are fine with the 8
    intervals, as I am now, but for the people that are not, this is an ideal starting point. This timer
    lasts for 3 minutes, giving 6 rounds of Tabatas!
    Tabata Hybrid
    This is one I got from Ross Enamait’s Infinite Intensity book. The workout lasts for 6 minutes
    and the exercises are Burpees, Pull ups and Squats, performed for 1 Tabata each. This
    sequence is repeated four times for a total of 12 Tabata Intervals!
    Infinite Intensity GPP#1
    Taken from Ross Enamait’s Infinite Intensity book, perform Burpees, Jumping Jacks, High Knee
    Dumbbell Press and Shadow Boxing for 30 seconds each, and repeat 5 times for a total of 10
    minutes! Exercises are not set in stone, you can mix it up and even use weighted exercises, or
    use the 30/30 protocol (30 work/30 rest!) with this timer!
    Infinite Intensity Sweet 16
    Got this from Ross Enamait's book Infinite Intensity, it involves performing 32 Tabatas back to
    back without a 60 second break after each exercise. The exercises are Punch outs (throwing a
    1-2 or similar combination continuously as fat as possible!) followed by Squats followed by
    another round of Punch outs and finishing off with, Push ups! If you don’t have a Punch bag
    handy, you could substitute with hard shadow boxing or use a light Iron Woody Band (which is
    what I do!).
    Crossfit have a workout following the exact same structure to this, which they called Tabata
    Something Else. In this workout, you would complete 32 tabatas where the first 8 intervals are
    pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8
    intervals are squats.
    Never Gymless #ICT 1 (No Excuses!)
    This workout is taken from Ross Enamait’s Never Gymless book. Its also been mentioned in his
    newsletter as the No Excuses Workout. The format is four rounds of Burpees, Pull ups, Squats
    and Pushups. Each exercise is performed for 60 secs (round 1), 45 secs (round 2), 30 secs
    (round 3) and 15 secs (round 4). There is no rest in between rounds.
    Takus Intervals
    Taken from the famous (to MMA.tv S&C forum members anyway) Takus Interval program,
    these timers follow the Interval Times illustrated in the article! It can be found here for more info:
    http://www.trainforstrength.com/Endurance1.shtml
    UFC Tabatas
    Speaks for itself really, 10 Tabata’s (totaling 5 minutes) repeated 5 times with 60 seconds rest in
    between each round! Alot of MMA fighters use this protocol. I have heard of fighters that spend
    rounds focusing on Bag work (Boxing, knees, you name it!), Takedown defense and Ground
    and pound amongst other things.
    One of the most savage workouts of all!
    All timers made by Beev, email at beevmma@gmail.com for more info!

  6. #6

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    sweet thanks, what software do i need for a .RAR file?
    Pain is only temporary

  7. #7
    Senior Member tdys's Avatar
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    win rar - try here...

    http://www.download.com/3000-2250-10007677.html

    free trial

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