Results matching “log”

Monday, 18 Oct 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Band-Resisted Hanging Knee Raises

Despite being a long-time fan of these, I've never done them with bands. Very interesting idea.




Coming Events

Twitterchat 88 - Incorporating Fitness into a 'Normal' Life

A deceptively simple question lies at the heart of this week's topic - 'How do you incorporate fitness into your life?' Perhaps it's a dose of bodyweight exercise in the morning, a lunchtime weight session at the gym near work, and a run after you get home.

Whatever form it takes, we'd love to hear about it. This week we're discussing the many, many ways of incorporating fitness into your life. Home gyms, a kettlebell at work, the local park and so on. Helping us explore this fascinating topic is none other than SEE's Adam Stoffa (@SEEAdamTrain). Fantastic.


Details -

Who : Strength-training fans
Topic : Incorporating Fitness into a 'Normal' Life
When : Wed Oct 20, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Recovery Methods. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you factor in recovery when developing a new training routine, and in what form?


Looking Forward To : The 4-Hour Body

OK, the title sounds like it came from an infomercial (particularly the full title, The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman). It is however - as you may have guessed - the latest offering from the incredible Tim Ferriss.

Filled with snippets of more than a decade of body-hacking ideas, this looks like a great read. Although I don't exactly agree with everything Tim says, the ideas he generates make his blog (and I suspect, this book) essential reading.

Really looking forward to it.

Monday, 11 Oct 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Developing the Thumb Pad for Gripper Closes

Another great idea from Mighty Joe - Developing the Thumb Pad for Gripper Closes. Good stuff.




Coming Events

Twitterchat 87 - Recovery Methods

As much as I love picking up heavy things, a key part of my fitness lifestyle is recovery. Everything from contrast showers to a good dose of shut-eye.

This week we're taking a close look at the many, many Recovery Methods available; whether that involves nutrition, increasing blood flow or just giving your body time to get back to normal. If it works, we'll be talking about it. Helping us explore this fascinating topic is none other than Sports Performance Coach Bill Long (@bill_long1). Fantastic.


Details -

Who : Strength-training fans
Topic : Recovery Methods
When : Wed Oct 13, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Strength Training Over 40. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. For those over 40, do you find it easier to gain strength than you used to? How about adding muscle mass?


Checking Out : Loadable Bulldog Beast

15lb empty, loadable to 150lb. This is a serious kettlebell.

Art of Strength's Loadable Bulldog Beast. Beautiful.

Karsten Jensen.
Here is an excerpt from my book: The Flexible Periodization Method; covering specific methods to use in the early phases of a macro cycle. Note how the optimal use of combination exercises can give a unique combination of medium-high loads and long duration sets.

MV 1: ? sets x 10-12+10-12+10-12 reps / Tempo: 502 / RI: 60 sec
Start with a 3-4/5 RPE load for 10 reps. Progress on load when 12 reps are completed in all segments in at least one set. Progress on nr sets from week to week.

(RI = Rest Interval, RPE = Rate of Perceived Exertion)

MV 2: ? sets x 8-10+8-10+8-10 reps / Tempo: 502 / RI 60 sec
Start with a 3-4/5 RPE load for 8 reps. Progress on load when 10 reps are completed in all segments in at least one set. Progress on nr sets from week to week.

MV 3: ? sets x 3-5 reps with an unilateral exercise alternating left and right for 4-8 minutes without rest / Tempo 502 / RI: 60 sec if more than one set is used.
Start with a 3-4/5 RPE load for 90 sec constant work. Progress on load, when at 2 min of uninterrupted work can be performed. Increase nr of minutes from week to week.

MV4: 1 set x 100-200 reps / Tempo: m0m0 / RI: na

Monday, 4 Oct 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Shayna Fitzgerald - Heavy Wheelbarrow Work

I first heard about wheelbarrow work (this variety, at least) via Glenn Buechlein and Jim Wendler several years ago. A great way to train.




Coming Events

Twitterchat 86 - Strength Training Over 40

One of the topics brought up in last week's discussion was the idea of training longevity; specifically Strength Training Over 40.

This week we're taking a close look at this fascinating area; including the nutritional, recovery, injury and equipment considerations involved. Everything that will help make sure you're stronger, healthier and in generally better condition in your 40s (and onward) than you are/were in your 20s. Helping us explore this fascinating topic is none other than the enigmatic Fight Geek (@thefightgeek). Fantastic.


Details -

Who : Strength-training fans
Topic : Strength Training Over 40
When : Wed Oct 6, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Setting up a Muay Thai Home Gym. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. What's currently in your own home gym - both indoors and outdoors?


Checking Out : Jungle Gym XT

This is the latest incarnation of the Jungle Gym suspension trainer from Monkey Bar Gym.

I love suspension training. If you've never tried it, check out Derek's Suspension Training 101 for an idea of how to use it, and to see what's possible. And definitely take a look at the Jungle Gym.

Fantastic thing.

Monday, 27 Sep 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : One-Handed Axle Power Clean

Looking for a challenge? Try the One-Handed Axle Power Clean. Love it.




Coming Events

Twitterchat 85 - Setting up a Muay Thai Home Gym

A while ago we explored the possibilities of setting up a home gym - the space, equipment, money and time necessary. Some fantastic - and extremely creative - ideas in there.

This week we're looking at the establishment of a combat-focussed home gym, specifically for Muay Thai training; discussing the things which work, essential equipment, sparring requirements and so on. Helping us explore this fascinating topic is none other than the enigmatic Fight Geek (@thefightgeek). Fantastic.


Details -

Who : Strength-training fans
Topic : Setting up a Muay Thai Home Gym
When : Wed Sep 29, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Professional Armwrestling. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you compete professionally, or just enjoy challenging friends and family?


Checking Out : Championship Weightlifting

Championship Weightlifting is the second book by the incredible Olympic athlete, official and writer; Tommy Kono.

Taking a detailed look at the mental aspects of training, Championship Weightlifting is very promising indeed. To say that I'm keen is a huge understatement.

Superb.

Josh Henkin.
It was a sunny day in Phoenix, and I was lucky enough to spend the morning working out with Josh Henkin. Best known for implementing sandbags and sandpacks into training, Henkin has always been quick to tell me that he's not married to any one particular methodology.
Sure, sandbags, the TRX system, bands, etc. can be very helpful tools, but only when used appropriately to solve specific problems rather than trying to squeeze clients into a pre-existing ideology.

I asked Henkin to take a look at my deadlift, which is probably my best lift. It took me 16 weeks to get from 175 lbs. to 200, and I was convinced that my newfound 1RM wasn't going to change any time soon. Twenty minutes with Henkin proved me wrong, and I walked out with a new 1RM: 220 lbs. But probably even more important (if you're of the belief that anything's more important than a PR), I walked away with a greater knowledge of my own muscle imbalances and movement patterns that need work, and some great ideas to help me get there.

Since these problems aren't particularly uncommon, I thought I'd share some of what we worked on to activate my posterior chain - particularly the glutes and hamstrings, with an emphasis on proper hip extension.

The problem



I knew that I wasn't using my body as a complete unit in my deadlift because my glutes were never ever sore, not even on 1RM days, but even a single (unweighted, partial) pistol would do the trick. And I'd been told by my training partner that I did in fact round my back a teeny bit when I got to the higher weights, and was not extending my hips all the way up top.

It's worth noting that these patterns didn't come out until I started putting real weight on the bar. This is particularly useful information for new coaches: watching someone lift an easy weight for them will not necessarily help you correct their form, so pay close attention when they are at or near their max or are slightly fatigued.

Here's some of the exercises Josh and I used between sets to get my glutes and hamstrings activated and improve my hip movement. These obviously also work as stand-alone exercises, and could even be incorporated in a warmup.


1. Internally Rotated X-Band Walks


Just like a regular x-band walk, you step on a resistance band, twist it into an X-shape and walk sideways. But in this case, you make sure your feet are inverted - that is, your toes are facing each other. If connected, they would form a V. This activates the glutes as you do your penguin waddle sideways.

Josh Henkin's explanation: "By internally rotating the feet you minimize the use of the dominant external rotators. This may sound contradictory, but you actually stimulate more of the stabilizers such as the gluteus medius. If the smaller muscles learn to fire better it will provide a better environment to have the prime movers more effectively perform their job."


2. TRX Hip Bridge


Simply put your feet up on the TRX and use your core and hips to complete a series of bridges, holding position at the top.

"The TRX provides a few different functions", Henkin explains. "For one, having the feet in the cradle allows the lifter to focus on "driving into the heels" which is a main cue for performing any bridging movement correctly. Secondly, we can slowly change the load by changing the body position on the height of the foot cradle."

Monday, 20 Sep 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Thumb Pad Developer

'Mighty Joe' builds some extremely creative grip tools. Check out his latest creation - the beautifully simple Thumb Pad Developer. Love it.




Coming Events

Twitterchat 84 - Training for Armwrestling II

Love your armwrestling? Same here.

This week we're going back to the world of armwrestling, taking a look at the professional side of this wonderful sport. Training, recovery techniques, staying competitive and so on. Helping us explore this fascinating topic is none other than StrongerWrist's, Scott Latella (@wristball). Fantastic.


Details -

Who : Strength-training fans
Topic : Training for Armwrestling II
When : Wed Sep 22, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Tearing. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you tear cards, phonebooks or just your junk mail? Which technique do you feel more comfortable with?


Getting Ready For : Sports Biomechanics: The Basics: Optimizing Human Performance

This is the second edition of Anthony J Blazevich's superb book Sports Biomechanics: The Basics; available on Nov 15.

Covering everything from improving your swim stroke to optimizing running technique, this is a must have for any serious sports scientist. Superb.

Monday, 13 Sep 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Tim Hull - Pittsburgh Strongest Man

Tim enters the world of Strongman. Nice one.




Learning the Skills : Dave Lemanczyk's Private Training


It's incredible how much you can learn from someone who knows precisely what they're doing. When it comes to building some real-world strength, check out Dave Lemanczyk's Private Training. Fantastic.

If you've ever watched Keg Conditioning, you know exactly what you're getting in to. Creativity, hard work and astonishing levels of strength. Seriously, if you're in New York, give Dave a call.

Highly recommended.


Coming Events

Twitterchat 83 - Tearing

One of the topics which was raised in last week's discussion was tearing. Fantastic activity.

This week we're taking a close look at Tearing : playing cards, phonebooks and anything else that's handy. The benefits of tearing, the various techniques and the ways to train. Helping us explore this fascinating topic is none other than the man behind the superb Card Tearing Ebook, the Diesel Crew's, Jedd 'Napalm' Johnson (@jeddjohnson). Fantastic.


Details -

Who : Strength-training fans
Topic : Tearing
When : Wed Sep 15, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Grip Training for Beginners. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you train grip directly, or mainly modify other exercises? How?


Checking Out : The Satisfaction Transformation

I'm a big fan of books on nutrition (as a glance at my bookshelves will quickly attest), and The Satisfaction Transformation is certainly in that category.

Featuring everything from meal plans to exercise routines, this is an intriguing collection. Looking forward to diving in.

Monday, 6 Sep 2010 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.


Video : Deep Bottom-Up Squat

Nice one Dave.




Deal of the Week : Body by D-Rock Complete Training Package


If you're looking for a hand in designing the perfect training program for your own needs, Derek 'D-Rock' Peruo's Complete Training Package may be just what you're after.

Consisting of a month's worth of personalised, written workouts - in addition to priority access to workshops, clinics and other special events hosted by Body By D-Rock - the Complete Training Package puts you on the right track and lets you get underway.

And as a bonus for readers of this newsletter, Derek's offering a massive 50% discount to the first 5 people to sign up.

Superb.


Coming Events

Twitterchat 82 - Grip Training for Beginners

I love grip training. Challenging, unusual and extremely inventive.

This week we're taking a close look at Grip Training for Beginners; the equipment you'll need, what to do with it and the many benefits of a little grip work. Helping us explore this fascinating topic is none other than the Diesel Crew's, Jedd 'Napalm' Johnson (@jeddjohnson), fresh from the incredible Global Grip Challenge.

Fantastic.


Details -

Who : Strength-training fans
Topic : Grip Training for Beginners
When : Wed Sep 8, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Training for Armwrestling. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Do you compete at all? Where?


Checking Out : The Fighter's Mind - Inside the Mental Game

The Fighter's Mind: Inside the Mental Game looks at the things which contribute to a successful mental approach in professional fighting; regardless of the sport.

Featuring interviews with athletes as diverse as Randy Couture, Dan Gable and Tai Chi master Josh Waitzkin, The Fighter's Mind takes a fascinating glimpse into the world of pugilistic psychology.

Looks great.

Why Conditioning is King - SttB Articles

Ready.
A lot of people have their own idea about conditioning, the word is pretty generic and as a result conditioning for one person can have a completely different meaning to someone else. Some may class a casual jog as conditioning; however that doesn't ring true to me.

Is cardio conditioning?

From my point of view, when people use the term cardio is it is being referred to as low intensity steady state aerobic (with oxygen) exercise such as running or stationary bike and has no place being called a conditioning program. To me conditioning is an intense anaerobic (without oxygen) training experience and I feel a lot of people are misguided. I thought I would put the record straight.

Bring the Intensity

A conditioning program consisting of high speed and high intensity exercise will certainly keep you fit whilst preserving your strength and mass. It will also make your body more efficient at burning fat by increasing your metabolic rate for up to 36 hours after you have finished your training. The other benefit is that you can complete your conditioning session in less time.

Your A Game

The most important thing you can bring to a conditioning program is you. That is, if there is a lack of effort put in then the program will suck. As the saying goes, you can lead a horse to water, but you cannot make it drink; well this holds true here. You can have the best conditioning program in the world, but if you don't show up with your A game and give it all you have got, then you may as well forget it. You get out what you put in, anyone can jog, but how many people can do hill sprints at top speed without keeling over?

Remember - Knowledge is power only if the knowledge is applied.

Motivation

Fatigue makes cowards of us all - Vince Lombardi

Conditioning workouts hurt, there is no getting around it. Lactic acid sets in and then your mind is against you trying anything and everything to make you quit. If you train intensely then you will meet fatigue, fatigue is unavoidable. However, the body can be trained to minimise its effects or at least delay them.

You have got to be motivated to train through fatigue. Intense conditioning will challenge you, but motivation will allow you to achieve your goals through hard physical and mental activity, giving you the ability to push through fatigue.

The body has more potential than most people realise, however conditioning is not just about the physical training; mental training is just as important and that will come about by hard physical effort, pushing through fatigue. Mental conditioning plays a pivotal role if peak physical conditioning is to be realised.

Energy Systems

Were you aware that we have 3 energy systems? Without getting too technical, the 3 energy systems our body uses are:

Aerobic : This is used primarily for steady state cardio, burning calories whilst doing the exercise but very little if any afterwards. Training too much with this system can reduce muscle mass, speed and power (e.g. marathon runners).

Anaerobic : Has 2 energy systems (ATP-PC and Glycolytic). These energy systems are used during high speed/high intensity conditioning.

ATP-PC is stored in the muscles and is the energy system for power. However we only have a finite amount and is quickly used.

Glycolytic : This energy system derives its energy for glycogen stored in the muscles or liver, this is what the body uses during intense exercise once ATP stores have been depleted.

Training in this manner will still provide cardiovascular benefits but will also keep strength gains and well as providing effective fat loss. This is due to the increase in your metabolic rate post exercise, which allows the body to burn calories long after you have finished training.

Having good aerobic fitness is still important, but you do not have to do steady state cardio to achieve it. Anyone who has tried a high intensity program, which uses energy without oxygen will still be breathing heavy afterwards. This is because the body still has to utilise oxygen to help remove lactic acid and replenish energy stores.

A good conditioning program will enhance all three energy systems.

Quality or Quantity

There are times when I see people in a gym on recumbent bikes or stationary bikes for quite literally hours reading magazines. This will get you nowhere, burn very little fat and will not even tax your aerobic capacity and do nothing for your conditioning.

Let's get something straight. You do not need to spend hours in a gym, the maximum time you need to spend conditioning is 30-40 minutes and this can be realised by high intensity conditioning. In fact if you have limited time to train you can fit a ball busting conditioning session in 20 minutes, ever tried to do 20 minutes of burpees straight? I rest my case!

General Physical Preparedness

GPP is the way whereby an athlete can improve his/her work capacity (the amount of work a body can produce) by using a variety of conditioning exercises, designed to improve Aerobic Endurance, Anaerobic Endurance, Recovery, Strength and Coordination. Everyone should aim to improve their GPP, through high intensity conditioning.

The systems

There are several methods that can be used to create a complete all round conditioning program; the following are the ones I primarily use:

Interval Training

Interval Training.
Interval training consists of periods of high intensity conditioning with periods of rest or active rest in between as a recovery.

There are several options that lend themselves particularly well to interval training:

  • Running
  • Punching/kicking a heavy bag
  • Skipping rope
  • Rowing machine

Rest or active rest could be walking or jogging or jumping jacks, depending on what you are doing.

A punching drill on a heavy bag is a great example of interval training. Plan out 8-12 1 minute rounds with 1 minute rest in between rounds. These 1 minute rounds have to be really taxing and you have to be able to go all out until the minute is up. This is extremely difficult but extremely rewarding.

Circuit Training

Circuit training is a great way to conduct your conditioning routines, it is similar to interval training but can be for time or for repetitions or both. Circuits are performed at a fast pace and can concentrate on upper body, lower body or be combined to provide full body conditioning. There are no rules as to how circuits are constructed. It could be just bodyweight or other modularities can be used including dumbbells, barbells, sandbags, medicine balls, kettlebells, heavy bags, skipping rope etc.

Circuit training is tough and is designed to force you to dig deep and push through fatigue.

Density Training

Simply put, how much of a particular exercise you can do it a defined amount of time. Your goal is to increase the amount of work performed in a time period.

Great examples I use are:

  • Pull-ups/chin ups/burpees/push ups in a 10, 15 or 20 minute time limit

Tabata Intervals

An excellent protocol for conditioning, this involves 8 rounds of exercise with 20 seconds of intense activity, followed by 10 seconds of rest.
Tabata Intervals are one of my favourite protocols for an excellent conditioning session. You can either pick one exercise such as squats or pick multiple exercises, performed one after the other.

  • 20 seconds of squats, 10 seconds rest x 8 rounds

Or

  • 20 seconds push ups, 10 seconds rest
  • 20 seconds pull ups, 10 seconds rest
  • 20 seconds Burpees, 10 seconds rest
  • 20 seconds Squats, 10 seconds rest

Complete this tabata circuit for 8 rounds WITHOUT stopping

Finishers

Finishers are a great way to round off your training, whether it was a strength or conditioning session. They will test your mental toughness and push your physical ability to the limit. From a strength point of view it is a great way to get a conditioning routine in and from a conditioning point of view a great way to teach your body to push through fatigue and increase your GPP.

Farmers walks, tabata intervals, bodyweight or density training are great examples of finishers.

Don't forget strength training

Strength Training.
A common mistake a lot of people make is that they view strength and conditioning as two entities. Sure as far as the training goes they are, but they should never be separated. They go hand in hand in my book, on a day when I am not training for strength, I will be conditioning and vice versa.
From a strength point of view, training for conditioning will:
  • enhance all three of your energy systems - anaerobic (both ATP-PC & glycolytic) and aerobic
  • increase General Physical Preparedness (GPP)
  • Help preserve strength and mass

All of these are essential for maintaining good work capacity for strength training. The benefits of this include allowing more intensity and volume to your strength workout, quicker recovery times between sets and between workouts. By having increased recovery allows you to handle bigger workloads.

Of course you still have to train smart and not let the conditioning detract from your strength training if strength is your focus. Getting DOMS for days after a conditioning session will not help your strength training.

I see these all as equal and strive to be as strong and as conditioned as possible. I am not too concerned about bulking up as long as the functional strength is in place.

Everyone has their own goals, but no one should neglect either strength or conditioning.

Have a plan

Always plan your activities and log everything. Improvements can be made easier if you know what you did in your last training session. Lay out a week of activity and stick to it. A typical week for a general strength and conditioning program could consist of the following:

  • Monday: Strength Training + finisher
  • Tuesday: Conditioning Training
  • Wednesday: Strength Training
  • Thursday: Conditioning Training
  • Friday: Strength Training + finisher
  • Saturday: Conditioning Training (or day off)
  • Sunday: Rest

The strength training could go Maximal Upper, Lower, Upper and then the following week reverse it so that it is Lower, Upper, Lower.

Another strength-focussed week could be Full Body Strength on Monday, Day Off on Wednesday as recovery and then an Explosive Strength day on the Friday.

The point is is that as long as you have a plan, you can track your progress to make sure you can get the training in and know what you need to do week on week.

I always recommend backing off every 8th week with a program like this to allow your body to recover. This would entail less volume of training.

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