Hello everyone,
A first feedback and a question about Iron cardio...
I had planned to do iron cardio 2 days a week + Q&D 2 days a week. I wanted to do it with 28kg (hoping to transfer to the snatch test with 24kg), but I had been advised to do Q&D with 24kg in a first time.
It was very good advice: Q&D at 28kg alone would have been feasible, but not by mixing it with another program, the load linked to performing the snatches at full power (especially during the eccentric phase if we do an eccentric overspeed) is really very important.
Q&D with 24kg has not been proving appropriate for my goal (to stabilize and facilitate my snatch test), so I've opted for a more reasonable approach than Q&D given my abilities and characteristics: 2 days Iron cardio and 2 days A+A snatches (with essentially 28kg : 2 to 7 reps, most of the time EMOM, 20 to 40 sets) per week.
There's more volume with A+A training, but it's less "violent" than Q&D in the end.
For my iron cardio sessions, I alternate light, medium and hard sessions.
For the moment, I have a constant progression curve on both (iron cardio and A+A), without interference between the two, so I'm happy with that.
My question concerns the management of the difficulty of iron cardio sessions.
@Brett Jones , which "indicator" should I use first to estimate whether it's an easy, medium or hard session (I've read and reread the book, I know the variables can interact as you wrote in the book) :
- the sensation of general fatigue linked to volume and density?
- difficulty in "completing" repetitions (especially in the press)?
I'm wondering, for example, whether a low-volume session with high loads should be considered easy or difficult, for example weight ladders for 15-20 minutes with generous rests (low density): the general fatigue felt in this kind of session is low, but the sets done with the heaviest weight are still hard and the load, especially on the shoulders, is high). My main concern is to make progress without overloading my shoulders, which are in good health but can't take too much excess!
Sorry for this very long post, and thank you Brett for Iron cardio : I really enjoy each session !
Matthieu
A first feedback and a question about Iron cardio...
I had planned to do iron cardio 2 days a week + Q&D 2 days a week. I wanted to do it with 28kg (hoping to transfer to the snatch test with 24kg), but I had been advised to do Q&D with 24kg in a first time.
It was very good advice: Q&D at 28kg alone would have been feasible, but not by mixing it with another program, the load linked to performing the snatches at full power (especially during the eccentric phase if we do an eccentric overspeed) is really very important.
Q&D with 24kg has not been proving appropriate for my goal (to stabilize and facilitate my snatch test), so I've opted for a more reasonable approach than Q&D given my abilities and characteristics: 2 days Iron cardio and 2 days A+A snatches (with essentially 28kg : 2 to 7 reps, most of the time EMOM, 20 to 40 sets) per week.
There's more volume with A+A training, but it's less "violent" than Q&D in the end.
For my iron cardio sessions, I alternate light, medium and hard sessions.
For the moment, I have a constant progression curve on both (iron cardio and A+A), without interference between the two, so I'm happy with that.
My question concerns the management of the difficulty of iron cardio sessions.
@Brett Jones , which "indicator" should I use first to estimate whether it's an easy, medium or hard session (I've read and reread the book, I know the variables can interact as you wrote in the book) :
- the sensation of general fatigue linked to volume and density?
- difficulty in "completing" repetitions (especially in the press)?
I'm wondering, for example, whether a low-volume session with high loads should be considered easy or difficult, for example weight ladders for 15-20 minutes with generous rests (low density): the general fatigue felt in this kind of session is low, but the sets done with the heaviest weight are still hard and the load, especially on the shoulders, is high). My main concern is to make progress without overloading my shoulders, which are in good health but can't take too much excess!
Sorry for this very long post, and thank you Brett for Iron cardio : I really enjoy each session !
Matthieu
