Other/Mixed Need help with conditioning plan

[preterosso]

Hi, All

I've recently got Q&D and wonder how and if I could fit it in my already taxing weekly program. I do very basic barbell training for strength and mass 2x/week and fold dancing 3x/week. Dancing is, most of the time, a combination of ballistic full body movements and (not always) steady state cardio, and already pushing my limits in terms of recovery and its 'interference' effect with strength training.

My dilemma: should I start Q&D for conditioning and expect to make things easier in the long run or should I cut back on strength&mass training to maintenance level (1x/week), and only work on my endurance until 3-4 hours of dancing a week becomes a walk in the park, then resume more serious barbell training? Also, how can I combine AA methods with strength&hypertrophy training: same training day/separate days?
Thanks for reading.

 

[offwidth]

I believe that to get the maximum benefit from Q&D one should be at the Simple standard (S&S) or equivalent level of fitness.

 

[pet']

Hello,

+1 to @offwidth
Working up to Simple would be good before starting Q&D. S&S will provide you a great base of strength (and conditioning as well). From there you can pick what you want.

S&S is not that taxing until Simple so you can incorporate it quite easily. It can be performed daily / almost daily. Plus the GU will give you a nice blend of strength and mobility.

Kind regards,

Pet'

 

[JoeVarden]

For conditioning I love to do sprint training. I feel like if I stay consistent doing 1-2 sessions a week, my power output and overall movement in my chosen sport of MMA just improves drastically.

 

[preterosso]

Thank you all. To be honest I have no idea about what the strength standards you are talking about are. I do basic barbell training, bench, ohp, pullups, rows, squats, rdl, a few accessories 2x/week. Anti-glycolytic training got my attention mainly because I had a very good run with Waterbury's 10x3 'anti-bodybuilding' method and I thought these most recent AA methods are very close but more sophisticated relatives.

One more question: am I reading right that the only difference between Q&D protocolls and barbell strength training in submax 3-5 rep range training is the first using only ballistic/dynamic movements? Also, could/should Q&D methods be applied to loaded carries and sled work, too?

 

[Anna C]

@preterosso It sounds like you came to StrongFirst by way of Q&D and not the somewhat standard and more common entry point of S&S (Kettlebell Simple & Sinister). That's OK. You've been training and are already strong. You probably don't need to check the box of the recommended Simple standard from S&S in order to start with Q&D, but some of the concepts may be harder to grasp. If you've read Q&D you can see how in-depth the theory, explanations, and instructions are in terms of specific training stimulus and adaptations.

should I start Q&D for conditioning and expect to make things easier in the long run or should I cut back on strength&mass training to maintenance level (1x/week), and only work on my endurance until 3-4 hours of dancing a week becomes a walk in the park, then resume more serious barbell training?

This would be my suggestion.

how can I combine AA methods with strength&hypertrophy training: same training day/separate days?

I think either one works (I have done it both ways), but each has its own stress stimulus, so you have to be mindful of the overall training load.

 

[ShawnM]

Hi, All

I've recently got Q&D and wonder how and if I could fit it in my already taxing weekly program. I do very basic barbell training for strength and mass 2x/week and fold dancing 3x/week. Dancing is, most of the time, a combination of ballistic full body movements and (not always) steady state cardio, and already pushing my limits in terms of recovery and its 'interference' effect with strength training.

My dilemma: should I start Q&D for conditioning and expect to make things easier in the long run or should I cut back on strength&mass training to maintenance level (1x/week), and only work on my endurance until 3-4 hours of dancing a week becomes a walk in the park, then resume more serious barbell training? Also, how can I combine AA methods with strength&hypertrophy training: same training day/separate days?
Thanks for reading.

I think A&A training goes a little better with LSD work since you are already pushing yourself pretty hard with 20-40 rounds of around 5 reps at a decent weight. You may want to take a look at the Hybrid Conditioning Program or From Simple To Serious Endurance.

 

[Deleted member 5559]

I have a slightly different opinion that simple doesn't need to be obtained to get the benefit of Q&D training if using squat jumps. Kettlebells or even sprints need a certain level of proficiency but some movements don't have that cost of attendance. Something like an airdyne bike works too.