Alactic + Aerobic

Groove Greaser

Triple-Digit Post Count
Can we assume that you are not pushing the time to complete your swings down? Can you maintain easy nasal breathing during the training?
You can absolutely assume that! I am hardcore about never going over my MAF heart rate. Lately my max hear rate hasn't even been close to my MAF max.

I've heard really good things about working with clubs for shoulder mobility. My right shoulder still kinks up from time to time (not from S&S) and I've been wondering if clubs work would help.

Thanks for the response btw.
 

mark reinke

Double-Digit Post Count
Certified Instructor
You can absolutely assume that! I am hardcore about never going over my MAF heart rate. Lately my max hear rate hasn't even been close to my MAF max.

I've heard really good things about working with clubs for shoulder mobility. My right shoulder still kinks up from time to time (not from S&S) and I've been wondering if clubs work would help.

Thanks for the response btw.
Awesome.

Definitely start with 1-2 lb clubs
 

wespom9

More than 500 posts
Certified Instructor
You can absolutely assume that! I am hardcore about never going over my MAF heart rate. Lately my max hear rate hasn't even been close to my MAF max.

I've heard really good things about working with clubs for shoulder mobility. My right shoulder still kinks up from time to time (not from S&S) and I've been wondering if clubs work would help.

Thanks for the response btw.
I have limited experience with clubs but I will concur - I used 1lb clubs and they were perfect. My shoulder extension had never been better. I really need to get some myself...
 

Tobias Wissmueller

Quadruple-Digit Post Count
MAF HR does not necessarily equate to nasal breathing, especially with KB ballistics.
I can relate to that.

My HR can be at 160 while I still breathe through the nose when I do swings.

When I am cycling it is different. Nose breathing gets hard at around 130bpm. My MAF is 141.
 

Harald Motz

Quadruple-Digit Post Count
Certified Instructor
I've been considering integrating Indian clubs into my practice for this same reason. What movements do you use (for pairing with swings specifically). What weight?
Definitely start with 1-2 lb clubs
My wooden clubs are about a pound. It is not about the weight, but the fluid movement.

My moves are circular patterns. Sometimes single club, sometimes both.
I find club swinging a great pairing for recovering actively, staying loose, calming down. yin-yang : clubs-snatch.
 

dc

More than 300 posts
Try oldtimestrongman.com it’s John Woods site. He’s got really nice wooden clubs -1bl,2bl&3lbs. Bit pricey but high quality. I’ve got the full set. Do 5mins a day rotate between each club. 1bl Monday 2bl Tuesday 3bl Wednesday for example.
 

Rambro1*

Double-Digit Post Count
High volume aerobic running allows you to absorb more anaerobic training with less biologic cost. There's no other way to push this bar; and no way around it.

Nice work, Harald!
So true Mr. Ciampa! You showed me the path, and I am still following it and seeing the tangible results everyday. Just set my best ever yearly Team PFT scores at 38! Your work, generosity, and service to this country are much appreciated. I humbly thank you sir. Keep up the great work!
Strength and Honor.
 

Oscar

Quadruple-Digit Post Count
@Harald Motz, I´m amazed at how fast you progress. The same thing happened a while back, when you posted your improvement on long slow running. I though these progress rates were to be expected on novices, but not on you.
 

Harald Motz

Quadruple-Digit Post Count
Certified Instructor
I´m amazed at how fast you progress. The same thing happened a while back, when you posted your improvement on long slow running. I though these progress rates were to be expected on novices, but not on you.
I don't know if I progress fast at all. The comparison above are 18 weeks apart, a bit more than a quarter of a year.

I added my snatch repeats for five with the 40kg in that 18week time frame. Assuming I did not loose count, which is a task in itself, I end up with 1260 repeats x 5 = 6300 snatches in 18 weeks, would make an average o 350 snatches with 40 kg per week.

In this time frame I had quite a few S&S sessions with 48kg, and a bit of double clean and high pull work with 2x40, many 10km/45min rows and some running of mostly around an hour.

The really interesting part for me is not the speed of progress, but more the way of progress. Doing the same stuff over and over again over the weeks and months without burning out or injury. I am only for around 27 months into the A+A philosophy.

Considering all that I have to ask myself seriously: Motz, are you nuts? My answer is definitely yes, but just a little bit.
 

Harald Motz

Quadruple-Digit Post Count
Certified Instructor
Just... awesome work, Harald!!
Thank you very much Al, much appreciated.


today's A+A work

Alactic:
2-3-18 5rx20.PNG
snatch 40kg - 5r x 20 - 125avg/138max

I am happy with the look of the graph. Lately I focus on just breathing, I inhale deeply, hold the breath a bit then try to exhale calmly, steadily and completely a short pause before just having another big breath. Just a bit of shaking and swinging of the limbs. That was how I practiced many weeks when I started A+A snatching in 2016. Shifting focus on breathing is a task for the mind.
I always find, that the hr graph can be influenced to a great degree with the breathing pattern, which says the literature anyway, but it isice to me see it for myself working.

some later
Aerobic:
2-3-18 row 10km.PNG
rowing through the blue for 10km.
 

ali

Quadruple-Digit Post Count
My hr graphs this week resemble the post modern scribbles of a 2 year old getting to grips with a spirograph toy mid tantrum. Not pretty. This after giving blood on monday. Back to a nice steady flow soon hopefully. Goes to show impact on recovery with blood loss!!

Harald's graphs are fine art. A Great exhibition.
 
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