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Off-Topic Balancing high cardiovascular fitness, mastering the kettlebell press, and maintaining other Strong First lifts

Will Havins

Level 3 Valued Member
Hi!

Wanted to hear all of you guys amazing thoughts on something I've been working on for awhile now. I have a passion for endurance training and am running a half marathon every month (which is a new challenge for me). I am also slowly looking to attain mastery of the kettlebell press. Recently completing my SFG 2 Strength test, which was extremely challenging, I want to be able to press the 48kg confidently so that I can have a sense of mastery and accomplishment in one of the three standards for the Beast Master. I had to press the 44kg for my strength test but that took a long time and effort to achieve. I've only done it once to attain my SFG 2.

I am also looking to maintain other lifts that are much easier to accomplish for my SFL, SFB, and SFG 1. If I focus on those three by themselves I wouldn't have an issue. The heavy press has been my kryptonite so I tend to give most of my attention to doing lots of pressing, heavy get up's, heavy push presses, overhead holds, eccentric heavy kb work, fast lighter weight presses, etc.

My workout week is subjective but organized in this manner:
Monday - Heavy pressing and variety of movements I listed above for the overhead press (High muscle fatigue)
Tuesday - Fartlek Run (High Endurance Fatigue)
Wednesday - Mobility Day! Lots of upper body and moderate amount of lower body mobility. I feel phenomenal after an hour to an hour and a half of doing these.
Thursday - Tempo Run or Easier Fartlek Run (Moderate Intensity)
Friday - Moderate pressing day. Work some speed work this day. This day is based a lot on how I feel from the past few days. Sometimes heavy again, sometimes working speed in my lifts or technique. Will get in some deadlifts in. Implement a circuit of some sort that varies push-up's, pull-up's, renegade rows, etc. (Moderate fatigue)
Saturday - Long Run Day (LSD). Easy to moderate fatigue but will work to increase my mileage. Usually doing 5 miles easy the week after my 1/2 marathon, 7 the following week, 9 the next week, and 13.1 the week after. And that will rotate in that order each month.

Would love to hear any and all of your thoughts! Especially from anyone trying to balance high strength and cardio together and the experiences they've had so far!
 

offwidth

Level 9 Valued Member
I think you have a reasonable plan. Are you doing your running with an HRM? Your LED runs; where are they with respect to your AeT?
 

Will Havins

Level 3 Valued Member
I think you have a reasonable plan. Are you doing your running with an HRM? Your LED runs; where are they with respect to your AeT?
My watch provides a HRM (not the most accurate in relation to other devices I'm sure) that I use with my running. Not familiar with the AeT acronym but I assume that's something with work effort. If so, I'd say it's a moderate intensity. A 5 out of 10 work effort. Legs are tight and need a good stretch after but I'm able to hold a conversation while running the entire time.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Sinister
Looks like a decent plan! These days my training consists of weightlifting (Oly lifting), cycling, walking, and mobility so I can relate to your objectives. I definitely think it is possible to balance strength and cardio.
 

offwidth

Level 9 Valued Member
My watch provides a HRM (not the most accurate in relation to other devices I'm sure) that I use with my running. Not familiar with the AeT acronym but I assume that's something with work effort. If so, I'd say it's a moderate intensity. A 5 out of 10 work effort. Legs are tight and need a good stretch after but I'm able to hold a conversation while running the entire time.
Aerobic Threshold
 

Antti

Level 9 Valued Member
It's hard to tell exactly about the pressing as there's not a lot to go by. The exercise selection sounds good and I like the variety.

However, as you get advanced it is inevitable that you will have to start doing more to meet your goals if you still want to advance. More volume. Heavier lifts.

You don't write out intensity or volume, so can't say if there's anything there to look at.

But at some point I would ask whether you are capable of doing two hard sessions a week. Or split the work in three sessions.

One thing to consider is that with development it may be more fruitful to separate the training into attribute specific blocks and dismiss the notion of a single, perpetual plan. For example: Do six weeks of volume work. Six weeks of strength work. Three weeks of peaking.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
"No one can serve two masters." Personally, I would consider what @Antti has suggested as the most likely approach to work for most people, most of the time. Endurance athletes typically dial back their endurance training and do strength training in their off-season, then as competition season nears, they dial back and often eliminate the strength training until endurance competition season is over.

-S-
 
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