Those of you that have zero conditioning goals but do it because it’s part of it, what template you running for 3 and 4 days
3 days being M/W/F seem my best chances so was thinking along the lines of 1000% or Krypteia in some form, leaving a couple of days for a steady run/walk/ride?
Goals:
purely strength related which include a BW OHP only 5-7.5kg away
Conditioning:
None but I know it’s part of work capacity and recovery
If in doubt, push the prowler. Fantastic all purpose conditioning.
Otherwise, weighted vest walks are great, same with carrying heavy stuff, crossfit WODs, boxing work, rope skipping, etc.
I love vest walks. I like to keep those in even when I’m doing 100% Bodybuilding training in the gym.
I do a tabata type of HIIT curcuit once weekly, 45 secs on and 15 secs of rest for 7-8 different stations/excercises, full body, 3 rounds. Having done this for 5 weeks now, and my abs are coming through, and I feel I’m in a much better condition.
I recently ran 1000% and felt it fit in perfectly with pushing conditioning as you can up to get 3 days of hard conditioning in. I was doing 1 or 2 hill sprints and doing a crossfit style WOD, also was putting in some miles as steady state jogging for the easy conditioning.
Loaded carries
Hill sprints
Or wrestle
Can it be that it was all so simple back then?
I think walking, assault bike, sled pushing and rowing are all pretty “stupid” forms of conditioning. By that I mean I don’t have to think about where they go in the week or plan to recover from them, and they can fit into any program I’m doing (let’s be honest, it’s always high-volume fluff lifting).
Walking is as much as I can possibly fit in, and I don’t “count it” - like if one day is more than another, I don’t stress about that.
Sled pushes I tend to like to just set a clock and see how many I can get in. Often with some crunches between sets. A lot of folks do a lot smarter versions than me, but I like that.
Assault bike will be like 15 seconds hard, 45 seconds easy, for 10 minutes or so.
Rowing I will do some of the countdown things, like 500 - 400 - 300 - 200 - 100 and my rest will either be the same amount of time it took me to complete the last work round or crunches again (I like just getting the abs done same time).
Things like running, sandbags, carries, even KB swings I find I have to be a little more deliberate about because they carry their own recovery requirement and don’t seem to just slot into my week wherever I feel like it.
I don’t like circuits right now, because I get irritated trying to hold onto stations the way my gym is built, but I used to. That, again, requires some thinking.
Most beneficial conditioning I’ve done… wrestling for 20 years, MMA for 18, Bjj… has been hill sprints, heavy swings, and just grappling at a moderately high pace
I do rowing on upper body days and resistance band sprints/shuttle runs on lower body days.