Picked up a polar 7, here’s my first workout, split into presses and swings: ROP heavy day, 16kg, 3x5, 2x4 ladders, 130 swings in 7 min. Tried to go a little easier on the swings as my heart rate jumped way up there.
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Looks like a good pace on the ROP side, for the swing chart you said you backed off a bit, 130 swings in 7 mins is a good pace too.
You can also do the swings A+A style letting the HR come down each time until breathing is easy and see what that looks and feels like. Don't exceed 10 seconds work when doing A+A though, I like to do swings this way as it's easy to accumulate volume and you don't feel like you got hit by a truck in the morning.
Anyway the HRM is a fun way to monitor different aerobic strategies, you might look at swing clusters too, each strategy yields different CVS benefits. VWC is an awesome program too, completely different but the WTH effects for me have been profound.
How’s the VWC? The website seems vague and grandiose at the same time, what does it involve?
Lots of snatching and driving up HR to MVO2 levels, it forces certain heart adaptations.
VWC is awesome, I recommend the e-book on kindle, KJ explains it much better than I could.
The main difference that comes to mind would be TUL increasing, probably to the point of changing the basis of the program. Snatching is a quick burst of power rather than the heave it would take to sandbag. I would do the sandbag work in a cluster format as I believe it would be very good at driving up HR. Another factor in VWC is the sheer volume of reps, sandbagging like that would kill me.Between the programming in the book and your HR plotting, how difficult would it be in your opinion to cross this with other movement patterns like sandbag shouldering?
Maybe as easy as a specified %RM of a reasonable whole body movement plugged into the program or is there more to consider?
The main difference that comes to mind would be TUL increasing, probably to the point of changing the basis of the program. Snatching is a quick burst of power rather than the heave it would take to sandbag. I would do the sandbag work in a cluster format as I believe it would be very good at driving up HR. Another factor in VWC is the sheer volume of reps, sandbagging like that would kill me.
Ahhh, but what it is was only 30# of rubber mulch? You could also do it as a front/ bearhug hold Good Morning to alternating shoulders, never setting it down. Thinking about it, it would be tough as there is no real momentum to be harnessed at the bottom...maybe a 25# bag...
Was just speculating, seems if you could get the effort per rep dialed in you could use the programming for a lot of movements.
here’s my MAF attempt while mountain biking 12 miles/2400 ft
The goal, according to Maffetone, is to so develop the aerobic system that getting your HR up to MAF becomes difficult. Apparently so,e people get to that point.
I started using a Polar H10 to record my heart rate when practicing S&S. For about 3 months I have been using it to keep track of my heart rate while doing cardiovascular training on an exercise bike, a rower, and a Schwinn Airdyne. I think it is very helpful and use it for every training session. I don't have any problem with it moving around. I wear it so that it sits around the solar plexus area. I have worn it higher up and haven't been able to notice any difference in the data it gives me.Did some searching on the forum and haven't found anything fully covering the topic. Those of you that use a heart rate monitor, what do you like about it? Do you think it helps? I'm curious about getting one myself to help keep swings in the maffetone range, and maybe more applicable for mountain biking, but also thinking I can get away with the talk test and this is just a new shiny piece of equipment that isn't really necessary. Thanks for the input!