Thinking about my needs a little, almost everything I need to accomplish is more about absolute and relative strength combined with stamina and work capacity. I feel like I would be better served by heavy deadlifts than by swings or snatches.
Conjugate Training
This involves implementing different type of Strength Training into the same Training Cycle.
By doing so, you obtain a...
Synergistic Effect
One type of Strength enhance the others.
The Synergistic Effect amount to adding 2 + 2 and getting 5.
1) Cardio enhances recover.
2) Maximum Strength is the foundation of Power.
Initially, increasing Maximum Strength increase Power.
However, if only Maximum Strength is trained, Power decreases.
3) Power enhances Maximum Strength. It is "the grease" that helps you slide through a sticking point.
With that in mind, let me reiterate some previously posed information...
Dr Michael Zourdos' Reserach
Zourdos' determined that Maximum Strength was increased with this Conjugate Training Protocol...
1) Monday: Hypertrophy/Bodybuilding Training.
Hypertrophy Training falls more into Endurance Training: Higher Repetitions, Multiple Sets, Short Rest Periods between Sets.
2) Wednesday: Power Training
3) Friday: Limit Strength Training
Dr Brad Shoenfeld's Hypertrophy Training Research
Schoenfeld determined maximizing muscle mass was optimize with the following...
1) Mechanical Tension
This means Maximum Strength Training.
2) Metabolic Stress
High Repetitions, Multiple Sets, Short Rest Periods; The Pump; Hypertrophy Training.
3) Muscle Damage
a) In the final week of a Training Cycle an exercise need to be pushed to the limit or close to it.
b) Full Range Movements/Loaded Stretching of the muscles trigger an anabolic, muscle building effect.
The Westside Powerlifting Templet
a) Max Effort Training Day
b ) Speed (Power) Training Day
c) The Repetition Method
This is Hypertrophy/Bodybuilding Training.
Commonality of These Programs
All of the above program employ the same principles.
Where would I be if I put a heavy barbell at the track and did a heavy single every lap as I walked laps for an hour?
That might work.