Harald Motz
Level 8 Valued Member
Simple&Sinister with 48k , or just a bit of 40k snatching, and an hour of running most of the days, for the last two weeks. No plan, just a brick at a time.
Respect...
good question Antti. the 185 is a relict, when I did some 10min running tests and 10min SSST with the 24k after completing a few A+A protocols for Al. 185 was my max then, a year ago.Forgive me if you answered this previously, but where did you get your max HR of 185? Is it a result from some test or a simple calculation based on your age or what is it?
I have said it in other thread already: endurance work is damn good. It helps recovery immensely, through building up the aerobic system. "condidtioning" with kettlebells, circuits can "only" get so far.
Cyclic repetitive locomotion with easy breathing is in order for some extended time, e.g. walking, hiking, running, nordic skiing, rowing, cycling, swimming to build up the aerobic system, to recover better. Just tune into your zone, do it regularly....or not.
The habits A+A guidelines promote would have carry over, as one A+A - aspect is recovery. Recovery promotes strength and power.I'm curious to see how A+A principles would work for the sport of 3 lift raw powerlifting.
I think that is quite normal as there are many proponents of "endurance work" makes you weak. There are paradigms and the stories built around sound plausible.When I was powerlifting in the past, I tried to mix intense cardio training into my lifting which did not work.
Yes, no doubt.My theory is the frequent easy-breathing locomotion work + 2 days a week of S&S would work wonderfully to help recovery from the big 3 barbell lifts.
Also, I've tried to think how well the powerlifts and suitable accessory work, especially squats, in themselves manage to qualify as cardio work. I know I get winded doing them. Is it crazy talk to think of strapping a heart rate monitor on me and doing sets of five back squats with a light barbell for 10-20 minutes on the minute?
Utilizing the powerlifts as cardio work is not optimal. There is a lot going on with the body during those heavy sets of barbell moves, and a lot of tension to maintain with the loads in order to stay safe. Yes, they leave you winded but that does not make them a good cardio move.
you don't need to run, just walk when you can do it after lifting would be great. Getting into a habit. Monitoring with hr device when it has gps is a great way to watch improvement: same hr, longer distance, or same distance lower hr, or longer distance with less hr. Managing on weekends some longer hikes with family, friends, or just alone would make more effects.I won't run, but walking is a good option and I feel it enhance my recovery, especially with the legs.
Somewhere we have a thread on the forum about the topic. When I remember correctly Kenneth Jay was mentioned in this context. Eventually I got his book Cardio Code. His Viking Warrior Conditioning was/is a protocol to get cardio benefits with using high speed relatively light single bell snatching to elicit cardiovascular adaptation when I got it right big time due to changes on the heart muscle.Also, I've tried to think how well the powerlifts and suitable accessory work, especially squats, in themselves manage to qualify as cardio work. I know I get winded doing them.