intox8907
Level 2 Valued Member
First, I am a BIG fan of S&S! I am 35 and in 8 months, I have achieved the most strength and conditioning I have had in my whole life. I am stronger (measured by deadlift, goblet squad, and bench) and more resilient (measured by ruck duration, ease, and speed, as well as overall mobility and elimination of joint pain) than I was after 5 years of training in my 20’s (I was a mess back then).
I am currently doing 6 sets of the movements with the 32 and 4 sets with the 24. I have had some coaching from an SFG2/SFB instructor and I have started using an H10 heart monitor and following Al Ciampi’s heart rate method. My target HR is 155. I have found that I need to let my heart rate reset to 120 before I start another set, or else I go over 165. However, if I wait a few minutes longer, until I am below 110, I still shoot up to about 163. Anyway, if I follow this method, it takes me about an hour and a half to finish all swings and TGUs. Combined with the 15 minute warmup and about 15 minutes of stretching, I am at 2 hours for an S&S session. If I follow the talk test, then I am closer to an hour and 40 minutes, sometimes an hour and a half. Sometimes I also do a bit of hanging (as recommended in the book) and have added in some pull-ups (as recommended in a recent strongfirst email), adding more time.
So my questions are:
1) S&S is sometimes advertised as a “30 minute program”. However, the warmup and stretching alone take me 30 minutes. Am I misunderstanding something?
2) Is my heartrate training normal? Is there maybe something wrong with my heart? I plan anyway to get an evaluation from a cardiologist.
3) My heartrate always shoots to about 10 beats higher than my target HR, regardless of how long I wait and regardless if I also ensure that I pass the talk test. I know the formula is not exact, but is +/- 10 within normal expected variability?
Many thanks and best wishes,
Rob
I am currently doing 6 sets of the movements with the 32 and 4 sets with the 24. I have had some coaching from an SFG2/SFB instructor and I have started using an H10 heart monitor and following Al Ciampi’s heart rate method. My target HR is 155. I have found that I need to let my heart rate reset to 120 before I start another set, or else I go over 165. However, if I wait a few minutes longer, until I am below 110, I still shoot up to about 163. Anyway, if I follow this method, it takes me about an hour and a half to finish all swings and TGUs. Combined with the 15 minute warmup and about 15 minutes of stretching, I am at 2 hours for an S&S session. If I follow the talk test, then I am closer to an hour and 40 minutes, sometimes an hour and a half. Sometimes I also do a bit of hanging (as recommended in the book) and have added in some pull-ups (as recommended in a recent strongfirst email), adding more time.
So my questions are:
1) S&S is sometimes advertised as a “30 minute program”. However, the warmup and stretching alone take me 30 minutes. Am I misunderstanding something?
2) Is my heartrate training normal? Is there maybe something wrong with my heart? I plan anyway to get an evaluation from a cardiologist.
3) My heartrate always shoots to about 10 beats higher than my target HR, regardless of how long I wait and regardless if I also ensure that I pass the talk test. I know the formula is not exact, but is +/- 10 within normal expected variability?
Many thanks and best wishes,
Rob