@CMarker, your call on this, please.OK I checked my Strong Endurance manual, and it looks like it could match up to some SE protocols. (Hopefully this is not too much info to share, @Steve Freides).
Thank you both.
-S-
@CMarker, your call on this, please.OK I checked my Strong Endurance manual, and it looks like it could match up to some SE protocols. (Hopefully this is not too much info to share, @Steve Freides).
So if I understand well, in function of the W:R we choose, we can target either hypertrophy or "pure cardio" ?
All jokes aside, when we go for 20-50s of effort (or 15-30 reps per set), do you know how many sets (more or less) have to be done ? What is supposed to be done during the 8 minutes: other kind of easy exercise such as walking, stretching ?
For track intervals, if your race distance is 1600m (~4min) for example, a good rule of thumb is doing one quarter of the race distance (400m or ~1min) for a total of 1-2x the race distance 1600-3200m) or 4-8 intervals.All jokes aside, when we go for 20-50s of effort (or 15-30 reps per set), do you know how many sets (more or less) have to be done ?
Thank you !For track intervals, if your race distance is 1600m (~4min) for example, a good rule of thumb is doing one quarter of the race distance (400m or ~1min) for a total of 1-2x the race distance 1600-3200m) or 4-8 intervals.
- Shorter intervals (30sec or 200m) would do on the upper end (6-8 intervals)
- Longer intervals (60sec or 400m) would do the lower end (4-6 intervals).
2-4 days per week that depend on other work being done. I think the hard-easy alternating days works pretty well or hard-easy-easy if unable to recover from the former. I consider strength and interval training hard days and LED as easy days.How many times per week would you do it?
Do you know what happen if rest between sets are reduced ? Does it simply become more challenging but with the same benefits ?
Here are two days in the same week (Tuesday and Thursday) where I was doing 10 x 40kg 1A swings
I don't think you'll find there's a conflict between the two so long as you keep the A+A volume on the low side, e.g., I've found that 10-15 minutes of heavy, explosive lifting in short sets with long rests works even before a regular strength training day, and sometimes it makes the strength training go better.I've just been playing with some more A+A work. Not enough repeats to undo what I'm trying to do the other three days a week
I don't think you'll find there's a conflict between the two so long as you keep the A+A volume on the low side, e.g., I've found that 10-15 minutes of heavy, explosive lifting in short sets with long rests works even before a regular strength training day, and sometimes it makes the strength training go better.
-S-
Even with 10x swings per set, are you focusing at all on improving your HR dynamics?Since Harald's thread is so long, I guess I don't feel bad adding yet another tangent to it...
I'm currently doing another program that's 3-days a week, mostly strength-based. But on the other two days a week I get bored waiting for students to arrive to class, so I've just been playing with some more A+A work. Not enough repeats to undo what I'm trying to do the other three days a week - and I keep playing with different modalities to see what my personal response is. I found that this was really interesting and worth sharing:
Here are two days in the same week (Tuesday and Thursday) where I was doing 10 x 40kg 1A swings (I do so much snatching for other things, I wanted to save my hands and not add more snatching on my "off" days) and waiting until I felt recovered before the next repeat. I had the heart rate monitor on just to record but wasn't using it to tell me when to start next, I just waited until I felt right. Also - nose-breathing only during the recovery.
A snippet from Tuesday
View attachment 7758
And one from Thursday
View attachment 7759
I got 16 repeats in on Tuesday before folks showed up for class and I had to stop. I felt great the whole time and could have kept going.
For some reason, Wednesday night I had terrible sleep and Thursday was a stressful day. I only got 8 repeats in and I just quit because I was feeling bad. You can see that my recovery time is almost double, and my minimum heart rate at which I felt recovered was 10 beats lower than on Tuesday.
I have nothing else to offer other than some pretty graphs. I just thought it was interesting enough to share.
Even with 10x swings per set, are you focusing at all on improving your HR dynamics?
Be Well and Strong – A Healthy Mind in a Healthy BodyFor the last few months, I've just been playing around with modalities (swings, snatches) and weight and reps with no focus on improvement yet. I'm just collecting some data about how my HR looks with different parameters. Basically I'm in exploration mode, not actually executing to a program to actually do anything yet.
I think though, that I do have enough data about my response and my constraints that I'm going to put together an actual Strength & A+A program and see how it works for real now.
Al, I am intrigued by how to improve HR dynamics with A + A. For the past 2 months I have been working on setting an aerobic base by walking/rucking 3-5 times a week at or within 10 beats below my MAF number of 104. I do 15 -20 sets of 5 rep KB swings 3 times a week while wearing a HR monitor. This has been enlighening as without the HR feedback I would have cranked them out in short order. Now I wait until my HR drops to 85 before starting a new set. I can see progress over time as the rest periods are shortening, and I understand not adding weight, reps, or sets until there is sufficient improvement.Even with 10x swings per set, are you focusing at all on improving your HR dynamics?