I need to get my stinkin' cardio in
and have been procrastinating on it for a long time. Quick and easy question:
Thoughts and experiences on doing either EMOM swings and/or some form of LISS (be it jogging, biking, whatever). Which did you like and why?
Other training is/will be:
Pushup progressions + DL variation ~3-5days/week (low volume, higher frequency)
shoulder prehab ~5 days/week (light and restorative)
low volume/high frequency handstand (re)training (like 10 min or less per day)
squatting/lunging 2-3 days/week
I am open to using some form of lunging and/or step-ups for aerobic training. This comes to mind:
Do you like good food? I mean really good food? I love great food! Have you ever had an epic meal that was so good you could recall exactly when and where it was, even years later? The best meal I have had in years was during my visit to Italy with my comrades from StrongFirst™ Germany, when...
Thoughts? Thank you.
so, my cardio of choice lately has been what I call the step & carry, and the kettlebell mile.
STEP & CARRY
I use a very low step of a curb outside the office, in the parking lot.
I find a safe spot in that striped area next to the handicapped space that no one ever uses.
I currently use the 24kg I have stashed under my desk.
I do steps as fast as is comfortable and I alternate.
- suitcase carry L
- suitcase carry R
started with 20-second segments for 30 minutes
and currently at 30-second segments for 30 minutes
I do the same thing at home sometimes, but with the 16kg bell I step onto the first step on our staircase inside, and I alternate hands, without doing unloaded segments.
so, at home, it's just...
- 20s suitcase carry L
- 20s suitcase carry R
accumulate 30 minutes.
at home, I'm subject to certain interruptions.
when I do it I target 30 minutes total time and a sustained heart rate of around 130-140bpm.
I also try to avoid burn in the forearms, hence the loaded and unloaded steps.
get that work-rest-ratio dosing right and it kinda sings difficulty-wise. challenging but doable.
I have also been including a kettlebell mile at work from time to time, but for me - that is not what I would consider in the pocket of the intensity level I'm seeking for aerobic work.
I can use periodic segments and recover with rests to bring it back within the talk test.
but, i still experience basically max heart rate using a 24kg bell and taking breaks.
a worth shock to the system? maybe. not not in the money range for training effects right now. so for now it's a side dish for me.
takes me about 30 minutes of work plus rest to cover 1.25 miles.
I'm definitely improving but, I'm considering throwing these options in the trash and replacing them with IRON CARDIO because that style of training for a few months last year proved fruitful for me. and it may have been just as effective as my current A+A diet of training for the reasons I seek it. I'm just following through on my intended program at this point.
But, anyways. but I'm trying to get over my allergic reactions to cardio for now.
I hope this is helpful.
I do intend to try this protocol I'm working on out of the Strong endurance manual, in the near future.
My Version looks like ...
- 16kg bell (currently at Simple levels of strength or so)
- 10 swings EMOM
- 20 - 30 - 40 minutes
Not sure it'll do what I'm hoping it will do, but I intend to try and work on it.