Ian CL
Level 7 Valued Member
@Harald Motz have you noticed any hypertrophy since starting C&J?
Didn't even get close to 100, in the beginning my heart rate went down from 90ish to the 60s, highest I could get to was 87 after that and I was breathing hard.1:50/500m average heart rate not above 100bpm ???
To keep hr low while running...try go slow. I mean 'run' at a speed you could go. Build up from there...
These work great for that ( from Al Ciampa's Deployment Prep article):Subsequently, while re-reading Simple and Sinister I got to thinking that two handed shadow swings with light kettlebells could be a 'close enough' alternative if heavier KBs are unavailable wherever I happen to be.
My plan for the first six monthss (at least) of this year is alternating blocks of Q&D snatches and A+A double long cycles, so I find this encouraging.As I double clean and jerk for a bit over a year now, I find one arm snatch sessions in conjunction with double clean and jerks a great combo for life long A+A.
Is there an upper limit for HR under the A+A Protcol?
5 reps of one arm snatches typically gets my HR into the high 140s whereas double clean and push presses take me into the high 150s, sometimes higher depending on temp etc.
Thanks! I am experimenting letting my HR return to 160 minus my age (105BPM for me) before starting next repeat. Repeats taking longer but technique improving with increased rest. Hoping to reduce time it takes to drop to target HR over time.Not that I've ever observed.
I'm usually hitting the 140s/150s when swinging for fast sets of five near the middle to end of training sessions. I tend to just set a clock (at present 26 minutes), increasing it by 10% every two weeks as a progression. I do sets of five by feel, whenever my heartrate drops to on or about 135 BPM, give or take a few beats per minute.
I think you will not go wrong using HR for determining when to start the next set without worrying about upper limits..Sir and dear followers of this thread;
I know a talk test driven approach is enough for mortals. But I want to take advice from the people who measures their heart rate, what might be some advices for people who use talk test? How far is someone off by utilizing heart rate and based on experiences/observations how someone utilizing talk test can get closer to quality of HR driven approach?
Is there an upper limit for HR under the A+A Protcol?
5 reps of one arm snatches typically gets my HR into the high 140s whereas double clean and push presses take me into the high 150s, sometimes higher depending on temp etc.
Agreed. I generally take note of my maximum and average heart rates during sessions and amount of work done in a session.I agree, not really an upper limit. But the HR can tell a story about the session. I recommend an app where you see the HR graph over time. This can provide some useful feedback during and/or after the session.
Double clean and push presses -- like (C + PP ) x 5? That would probably be longer than a typical A+A repeat (which is 12-17-ish seconds... I don't recall if an exact time period has been defined, but it's relatively short).
Thanks as always Anna!I agree, not really an upper limit. But the HR can tell a story about the session. I recommend an app where you see the HR graph over time. This can provide some useful feedback during and/or after the session.
Double clean and push presses -- like (C + PP ) x 5? That would probably be longer than a typical A+A repeat (which is 12-17-ish seconds... I don't recall if an exact time period has been defined, but it's relatively short).
I pretty much stay around 90 kg +- for the last years, bodyfat levels probably don't fluctuate that much too....you have to consider, that I train strength, endurance or strengthendurance more or less daily for years habitualy. C&J did not make me shrink.@Harald Motz have you noticed any hypertrophy since starting C&J?
I'd be careful with providing exact numbers. Everybody is different - capabilities, objectives. If one actively walks between the sets, I can hardly see how he/she drops from, let say, 150 bpm to 90. Then, like Anna pointed, there's difference between heavy doubles long cycle set of 20-30 sec and single of 10-15 sec. And then - your tiredness grow through the session, and identifying the beginning of the next set by the same HR value might as well grow your rests period as twice comparing between the beginning and the end of the session. Even the Panzer Motz's graphs with all his inhuman capabilities are not that linear, keeping the same intervals between the sets, as A+A assumes. In this case it's better to stick to even intervals, allowing slight deviation to get the HR into normal, if too high (I would use zones, or 15-20 bpm ranges as reference). All is my humble opinion, of course.For example: Start the next set once HR has returned to 110 (or 100 or even 90) BPM.
I agree, and therefore I did not prescribe a specific HR for everyone. Harald has recommended this range (start a set when HR returns to 90-110 BPM) a couple of times before. Yes, rest times could get longer. Therefore the idea of generous cut-off times.I'd be careful with providing exact numbers. Everybody is different - capabilities, objectives. If one actively walks between the sets, I can hardly see how he/she drops from, let say, 150 bpm to 90. Then, like Anna pointed, there's difference between heavy doubles long cycle set of 20-30 sec and single of 10-15 sec. And then - your tiredness grow through the session, and identifying the beginning of the next set by the same HR value might as well grow your rests period as twice comparing between the beginning and the end of the session. Even the Panzer Motz's graphs with all his inhuman capabilities are not that linear, keeping the same intervals between the sets, as A+A assumes. In this case it's better to stick to even intervals, allowing slight deviation to get the HR into normal, if too high (I would use zones, or 15-20 bpm ranges as reference). All is my humble opinion, of course.
for untimed A+A start the next repeat when breathing is fully normalized and do a lot of repeats.I'd be careful with providing exact numbers. Everybody is different - capabilities, objectives.