Alactic + Aerobic

Harald Motz

Level 6 Valued Member
Certified Instructor
If you're here because you're following a link from our podcast with Al Ciampa, Harald Motz' original post has received 100's of replies from our members and is approaching 50,000 page views. It make take you a little while to come up to speed on what you're reading, but I hope you find it worth your time.

Steve Freides, forum administrator
StrongFirst Community Forum

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I've been into aerobic running about 8 weeks now. I run around 3-6 times a week mostly around an hour at 135-145bpm steadily. I just start running easily and walk the last 4-5min. As I lately use my hr monitor frequently, I compared my apples then to my oranges now. My Bodyweight stayed at 82-83kg. The course is the same.

07-07-17 1h run.png
07/07/2017
60min - 137avg/145max - 7,7km/h (4th run)


08-30-17 1h run.png
30/08/2017
64min - 64min - 10,03km - 133/140 - 9,5km/h (36th run)

1,8km/h more with 4bpm on average less.
 
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Harald Motz

Level 6 Valued Member
Certified Instructor
comparing snatch performance in that time frame with 40kg:
07-08-17 snatch 40kg.png
07-08-2017
1h snatch - 40kg - 5reps - 22repeats - 36min - 131avg/147

09-01-17.png
09-01-2017
1h snatch - 40kg - 5reps - 22repeats - 29min - 133/146

7min less with 2bpm on average more.

In the last month (August) I did snatches only once a week, but did s&s therefore on most days of the week.

Training aerobic running makes aerobic running better, that is obvious. I am confident enough to claim that aerobic running makes snatching better. Maybe that's all newbie gainz, but along the lines what @aciampa predicted anyways.
 
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Bro Mo

Level 6 Valued Member
I find it most interesting the change at which the heart rate returns (looks like about ~30% faster in the second assessments). I just started reading through "Training for the New Alpinism" and was surprised to see how much volume was recommended in HR zone 1 and 2. Have you or the other testers trained keeping your HR substantially below MAF at ~110/120 for running or snatch/swinging?
 

mark reinke

Level 2 Valued Member
Certified Instructor
Congrats Harald.

I'm about to see how rucking plays into the snatches.

I'm not rucking as frequently as @Harald Motz is running... more like 1-2/week. I also just finished three weeks of Strong Endurance plan 033c.

I'm shifting to A + A snatches next week and will compare to my last round of it this past winter
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Have you or the other testers trained keeping your HR substantially below MAF at ~110/120 for running or snatch/swinging?
My MAF is 180-40. For everyday one hour steady running 135 is very good at the moment and I could go for 90min +. 110/120bpm would be some brisk walking on flat terrain, which would have great benefits on its own, and the organism would run even more on fat.
My A+A work in the last year looks like the above hr-wise. The bunch of my overall training seems to be in this "green" zone.

There I is something about easy running. This unrestricted breathing in and out deeply and building up a stride. Best calf work besides riding a racing bike. Running with great stride builds some strong legs, only running builds.

Nice work, Harald!
Thanks sir. It's a pleasure to elaborate on your teachings.

'I'm about to see how rucking plays into the snatches.
I'm sure @Neal Sivula know's about snatchn'ruck.

Great to see that progress in numbers Harald, bravo.
Thanks man.
Re-engaged the good old Polar. Neglected it completely first half of this year, as I did not want to compare that much. It's a great techy device, to use from time to time and watching the graphs. I like to build my flatline running with it.

Aerobic base building is deeply benefical. Iron for strength, aerobic locomotion for health. Like meat & potatoes and some green. I just have to keep it on my menu to stay fine.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
I ruck 3-5 times a week and Snatch A&A 3 times weekly.
This sounds deceptively simple, but Neal rucks with 45 - 65 lb for 30-90 minutes, and snatches 32-36kg for 16-40 repeats of 5. Day after day, week after week, month after month. Some serious work and capacity built from smart, slow building. True A+A+LSD work -- and one of our best examples to follow! Along with @Miguel, @Harald Motz , and others... basically we do what @aciampa guides us to do, and it works incredibly well for both performance AND health.
 

Harald Motz

Level 6 Valued Member
Certified Instructor
There is really great synergy between and a&a work and aerobic locomotion. Recovery is better between repeats and from day to day. Currently I have my daily dose of s&s or a&a snatches and an almost daily run. These feed each other nicely.
 

Miguel

Level 5 Valued Member
Have you or the other testers trained keeping your HR substantially below MAF at ~110/120 for running or snatch/swinging?
For running my normal HR "pace" is about 127bpm, but I have logged some miles ~120. My rucking HR is substantially lower on the flats and tops off at about 130 on the hills.

During snatch sessions I normally let my HR recover to sub 120, with maxes reaching 164 and averages around 128-135. My "MAF" is 144.

If anyone is looking for an example to follow, please look above to my predecessors, mentors, friends, and assistant coaches, under the tutelage of Mr. Al Ciampa @aciampa ,@Anna C , @Harald Motz , @Neal Sivula have all been instrumental in guiding me towards better health through increased understanding of the beneficial physiological adaptations derived from A+A+LSD training, in addition witnessing firsthand just how efficiently the synergy works.
 

Al Ciampa

Level 8 Valued Member
Certified Instructor
For running my normal HR "pace" is about 127bpm, but I have logged some miles ~120. My rucking HR is substantially lower on the flats and tops off at about 130 on the hills.

During snatch sessions I normally let my HR recover to sub 120, with maxes reaching 164 and averages around 128-135. My "MAF" is 144.

If anyone is looking for an example to follow, please look above to my predecessors, mentors, friends, and assistant coaches, under the tutelage of Mr. Al Ciampa @aciampa ,@Anna C , @Harald Motz , @Neal Sivula have all been instrumental in guiding me towards better health through increased understanding of the beneficial physiological adaptations derived from A+A+LSD training, in addition witnessing firsthand just how efficiently the synergy works.
I would footnote this to add that this dude is not a weekend warrior, recreational athlete or desk jockey.
 

The Nail

Level 7 Valued Member
Similar, perhaps even better; but walking is not running. If you're heavy (not your opinion, but for your structure), walking won't have any carry over to running. If not, it'll probably have a lot more.
I'm 5'7", 174 pounds, 32" waist. Not fat, but not lean.
 
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