Al Ciampa
Level 7 Valued Member
but recently the wolf was seen after many decades in the Westerwald again...
So you'll do some interval training, in that case.
but recently the wolf was seen after many decades in the Westerwald again...
Ha ha ha!So you'll do some interval training, in that case.
Running is too boring. There must be another way, and I will find it.
Well said Carl...!!One could find a walk to the library boring unless they find it a time to meditate, reflect, plan. Even in the city there are things that can be brought to our attention during any time outdoors. Certain folks would find a walk or hike through the boundary waters canoe area boring I suppose but I regress.
If you find running boring try being in the best shape you've been in for over 10 years and have an accident take that away from you. Think running is boring try 60 min. on a freaking Airdyne. Be thankful you can run, get out and do it, and listen to Mr. Ciampa.
One could find a walk to the library boring unless they find it a time to meditate, reflect, plan. Even in the city there are things that can be brought to our attention during any time outdoors. Certain folks would find a walk or hike through the boundary waters canoe area boring I suppose but I regress.
If you find running boring try being in the best shape you've been in for over 10 years and have an accident take that away from you. Think running is boring try 60 min. on a freaking Airdyne. Be thankful you can run, get out and do it, and listen to Mr. Ciampa.
Carl! How are you doing man? I miss seeing you around....
I know that I’m like broken record. Everybody praises a+a training, but nobody ever tells what are real benefits of that kinda training.Alactic work followed by Aerobic recovery, or longer sessions of short, high-power repeats followed by adequate recovery.
I know that I’m like broken record. Everybody praises a+a training, but nobody ever tells what are real benefits of that kinda training.
Propably some conditioning, propably strenght/power, improved skill, maybe hypertrophy because volume can be pretty high with pretty heavy weights, improved muscle endurance?
That kinda training also feels good, but perhaps you could tell specific reason to do a+a kettlebell work
I know that I’m like broken record. Everybody praises a+a training, but nobody ever tells what are real benefits of that kinda training.
Propably some conditioning, propably strenght/power, improved skill, maybe hypertrophy because volume can be pretty high with pretty heavy weights, improved muscle endurance?
That kinda training also feels good
In my case, doing A+A kettlebell swings (7-10 swings followed by complete rest until breathing normalised at about 122 bpm) led to:
So, a person might say, 'well I can get this doing other stuff or routines'.
- Increased strength.
- Getting stronger, quicker.
- Increased cardio fitness.
To which, I would say the kicker is there was much less fatigue, much less effort, a faster recovery, a greater sense of vitality, rather than feeling worn by a HIIT session, and less strain on the sympathetic nervous system, which is already strained in today's world. I know of one well-known kettlebell coach who fried his central nervous system. Couldn't swing for a year. Why? Because his routines were too intense.
Someone on here, it might have been @Anna C, said A+A almost feels like cheating, and it does.
If you think about it this way, from my real-life example, I started with the 32 kg kettlebell, I swung it 10 times, then I rested until my breath was normal, then did another ten swings, then rested, then swung, and so on. In my first session, 10x10 took me about 18 minutes. The next session, the breathing returned to normal a few seconds faster. After three weeks or so, it now only took me 7 mins 30 seconds, for me to do 10x10 with the 32 kg bell, with my breathing returning to normal between sets. I dare say if I had tested, and gone flat out, I would easily have done it within five minutes.
Therefore, over three weeks, I had demonstrably got stronger and fitter, with very little effort. Once I got to the 7 mins 30 seconds mark with normal breathing. I normally go up a bell size and start over, with my time going up accordingly.
How many sets of A+A? Be guided by your breath and fatigue. Some days you may show up and only do 5-7 sets, other days you may go for 40 minutes and do 30 or more sets.
Another advantage, I found, is that form is better and injury risk is lower. This is because you are rested between sets. The body is not fatigued. Every swing is crisp, hard, under tension, braced, and tight.
For me, this form of training is almost miraculous. Couple it with low intensity cardio, meaning nasal breathing, or HR around 60-70% of max, or even walking, plus mobility and barbell work for strength, it becomes a pretty complete system.
I'd say try it for a few week with the swing, just make sure you are doing it right. On the minute swings can be A+A, but equally might not be A+A. It all depends on your breath.
All of the above I've glean off @aciampa posts. They have been invaluable.
Really great stuff in here!
I know that I’m like broken record. Everybody praises a+a training, but nobody ever tells what are real benefits of that kinda training.
Propably some conditioning, propably strenght/power, improved skill, maybe hypertrophy because volume can be pretty high with pretty heavy weights, improved muscle endurance?
That kinda training also feels good, but perhaps you could tell specific reason to do a+a kettlebell work
Yes.I should also add to my original post: Do not look at the clock, do not use a Gym Boss, or internal timer on your phone, or stopwatch. Never time the intervals between sets, nor go after a certain amount of time has passed. Start the next set only when you are breathing normally. Be guided by your breath.
definitely.It is useful to see how long a session has lasted. This way you know that the time taken to do 10x10 swings is less, and that you are getting stronger, and fitter. But remember it's not a race: you are not trying to beat your previous time. Let it happen of its own accord. And it will happen.
The same with my sessions, around 70% it is.This figure of 70% (or thereabouts) keeps cropping up in A+A training, especially the endurance component. When I look at my HR monitor after an A+A swing session, obviously there are spikes and period of recovery, but the average HR is pretty much around 70%. The HR graph has a lovely up and down wave to it.
It's almost as if there is something magical about 70% and A+A: serious progress, without serious intensity, but with serious commitment and recovery.
a reason or the reason I am into it is trust. First I trusted Al for his experience and wisdom he talks no superfluous words, when I started January 2016 with heavy swing protocols. Then my trust developed as I measured significant progress. All the months I gained trust in myself as the practitioner. Currently I just snatch on a daily basis, and do some locomotion work. Basic base work. I do that because of faith and habit, and to have something to think and do about.That kinda training also feels good, but perhaps you could tell specific reason to do a+a kettlebell work