Hello,
@LvlUpStr
Ultra high repetition training is what I did for quite some time, with good results, I have to admit it. I used this strategy for squats, push ups and pull ups.
Tyson or Herschel Walker or often showed as super strong (which is true), but they are also genetic freak. This kind of training has value to a certain extent, but up to a point you reach a diminishing return point. It just becomes a work ethic and discipline, but does not really provides any value.
Now, I mostly train with lower reps (ladder of 3), but harder variations. I use both kb C&P (in my main routine in the morning) and OAP / OAOL PU + Pistol during the day (GTG). At home, mostly GTG pull ups (sets of 10) each time I am under the bar, which is quite often.
This is way more efficient.
Recently, I did two things which surprised me:
1/
The "Murph" WOD using 10kg weight:
- 1 mile run (actually, I did 2km as I rounded the conversion mile / km)
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
As I was in the woods, I used old judo belts for pull ups (which makes them way harder comparing to rings or pull up bar).
If we consider push ups and squats, low rep (ladder) StrongFirst-ish style of training delivers. Hitting the push ups and squats took me roughly 15-20 minutes...
Grip and blisters were the toughest thing with the pull ups actually.
Cardio conditioning is greatly secured with A+A training. When in quarantine, I only ran S&S. I only lost 15 minutes to my 15km trail in 3 months. The aerobic base is easily maintained that way, even if proper running / rucking (using nasal breathing) is hard to beat though.
2/
10 x (Hill sprint + 50 push ups)
I did the push ups right after the sprint, then rested as necessary to get a max sprint quality.
This lasted less than 30 minutes
I am not saying that Tyson, Walker, Bronson, etc... are not training optimally, there are value in their training. However, high rep training that way:
- transfer less to max strength than the other way around
- close to max strength training (using GTG or ladder) maintains / increase (up to a point) endurance and stamina as a by product
- CrossFit / CrossTraining has value. This is something I practice regularly, but with nasal breathing. CF guys (and I guess spec ops guy during selection) have a high attrition rate due to unsustainability of this kind of routine.
Basically, this kind of routine (assuming you go for bodyweight) seems to be a more "profitable" option
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This article claims for something like "escalating density". Plus, this is super easy to make it "cell-compatible" (hotel room...)
As far as movement selection, something like:
- A hard variation of push (OAP, etc..)
- A hard variation of pull (weighted pull up / uneven pull up)
- A squat (pistol progression)
- Single leg deadlift (I enjoy them with thick resistance band)
5 to 7 minutes of each, daily. This is doable anywhere anytime. On the top of that, LSD running / rucking / swimming can get you covered for everyday life. If running is not possible, aerobic burpee (
How to Train Against a Virus | StrongFirst)
Kind regards,
Pet'