After these first few weeks back in the gym, espcially on leg day, i’m finding my conditioning to be my weakest link. For someone just gettijg going again, would you guys recommend strength training taking a back seat to work on conditioning, or work conditioning in with my 531 routine? Also what are some good conditioning regiments to get started?
Which 5/3/1 program doesn’t have conditioning in it already?
I’ve been doing the triumvirate, so i have my main lifts, and some assistance work. I don’t have the books, so i have the basic idea of the strength training system, but thats it.
There’s explosive/power work, there’s mobility, there’s conditioning. It sounds like you’re doing half the program.
See Jim’s blog for conditioning ideas or buy the latest book.
When you say conditioning is your weakest link, what do you mean specifically? Are you unable to push a prowler or do sprints after doing squats, or are you getting winded while doing squats? I used to joke that a set of squats more than 5 reps counts as cardio, so I understand if you’re out of breath. But if you are getting winded doing squats and dead lifts, don’t put those lifts aside to get into better conditioning to do them. Just keep doing them, and you’ll get stronger and better adjusted. Now, if you’re so smoked after doing your weight work that you can’t do any conditioning, either do easier conditioning like walking, or maybe try doing your conditioning at a different time of day from your strength work. You can also do conditioning on the days you aren’t lifting.
Maybe go back and reread some of the 5/3/1 articles on T-Nation as there is some good conditioning guidance in there. But unless you are so morbidly out of shape that strength training has been deemed dangerous by a medical professional, you don’t need to have strength take a back seat to conditioning.
You nailed it, winded during squats. First week first cycle, i hit 13 squats on my pr set, and not because my legs were spent, but my conditioning was.
Just stick with it. A good way to improve conditioning for mid-high rep squats is to do mid-high rep squats. Don’t feel bad about taking a few breaths at the top between reps as your PR set goes on. But do make sure you have a conditioning component to your training. Doing some sprint and/or prowler pushes a couple of times a week will do you some good, as will a few days of walking. Good luck.
condition on your off days - just get in 1600 total meters (1 mile), by any means necessary. Don’t time it - just do 100x16, 200x8, 400x4, 800x2… Use the principals of start too light and progress slowly. Also, try the Krypteia program if you haven’t - it’s a great way to increase work capacity without the added conditioning. If running isn’t an option, go for a few long walks per week (1-2 miles) and make sure you walk with a purpose, 3+ MPH.