I’ve already posted a similar topic in the Conditioning forum, but I assume that many people who post here don’t hop between forums, so I thought I’d start a powerlifting-specific discussion.
I’m curious: what do you do for “conditioning” (pardon this very general term)? How often do you schedule dedicated conditioning workouts, or do you perform some kind of conditioning at the end of your normal powerlifting training? How do you find that this contributes to your goals in terms of strength performance?
I ask because I’m clueless about the topic myself and I realize now that I need to ramp up my general physical condition. I’m fairly lean but am beginning to notice poor recovery between and during workouts.
As for me, for several years now my only organized, non-strength training kind of physical activity has been sports (I know, risk/reward ratio isn’t the greatest, but fun is important!). Up until this year I was playing squash 1-2 times per week, which I found really ramped up my work capacity. Used to be a performance athlete way back when and it’s sad to see how out of cardiovascular shape I am today, so I’d appreciate any inspiration from strong dudes!
Walk, run, and play with my dogs about every day, usually 30 minutes to an hour each time.
Super-sets, tri-sets and giant-sets at the gym on my accessory and body building days.
That’s really about it. I should probably do more but when I add up the volume my program has, the fact that i stay moving most of the day (i work in the oilfield) and the energy levels of my lab, I get plenty of conditioning.
Complexes, especially bar complexes involving olympic variations for higher reps. Cosgrove wrote the best stuff a few years ago, Boyce and Bruno have recent articles here. Whatever you pick, hold that bar for 75-120s and keep your rest periods under 90s, working toward 60s rests for 4 sets, then add weight. I’d start with an empty bar and get them right. You may be surprised how much your heartrate jumps after the set is over.
If pressed for time, read what Dan John has written about Tabata. He uses front squats. I like front squats, too, but when I am all beat up late in a training cycle I will use a sled for Tabata instead. Be careful with these. They require some gut check, and you will feel like puking or sleeping afterward if you are doing them right.
Jim Wendler loves sprints, especially hill sprints. Google this site for the article.
One off topic thought: If you are not recovering, the most likely culprit is your diet, more than your conditioning. Track what you eat for two weeks and see where your macros are. I’d do that first before jumping to extreme conditioning techniques.
[quote]orcrist wrote:
One off topic thought: If you are not recovering, the most likely culprit is your diet, more than your conditioning. Track what you eat for two weeks and see where your macros are. I’d do that first before jumping to extreme conditioning techniques.[/quote]
Sound advice. I’d just add that solid sleep helps greatly in recovery.
With regards to conditioning. I was running quite a bit and still hit at least a 2 mile run per week. When I pulled back on distance and began hitting few sprints in the mornings. My workouts are in the evening and I like to break a sweat before lifting, so I jump rope A TON! It’s fun and a great cardio tool. What I really like about it is, you can progress with it in both skill and endurance and it’s easy to see the gains. Add an extra hundred skips every week and work on different techniques after you hit your quota of skips. This keeps it fresh.
I like applying the tabata protocol to stuff. I’ve done tabata safety squat bar squats, floor to overheads (calling it a powerclean and press would be an insult to people that actually have coordination), burpees, kettlebell swings, etc. Tabata is awesome because it means you can get a workout in 4 minutes.
I also like doing 15 minute conditioning circuits where the goal is as many rounds as possible.
Here I do 10 KB swings-5 dips-5 chins for as many rounds as possible
I also like sled drags for distance, walking forward and backward and stripping plates each trip, dragging the sled while carrying a heavy bag, etc.
[quote]T3hPwnisher wrote:
I like applying the tabata protocol to stuff. I’ve done tabata safety squat bar squats, floor to overheads (calling it a powerclean and press would be an insult to people that actually have coordination), burpees, kettlebell swings, etc. Tabata is awesome because it means you can get a workout in 4 minutes.
I also like doing 15 minute conditioning circuits where the goal is as many rounds as possible.
Here I do 10 KB swings-5 dips-5 chins for as many rounds as possible
I also like sled drags for distance, walking forward and backward and stripping plates each trip, dragging the sled while carrying a heavy bag, etc.
[/quote]
So that’s how you got so lean in your rate my physique thread.
[quote]orcrist wrote:
One off topic thought: If you are not recovering, the most likely culprit is your diet, more than your conditioning. Track what you eat for two weeks and see where your macros are. I’d do that first before jumping to extreme conditioning techniques.[/quote]
That could be. While I eat quite cleanly most of the time, I think I tend to get too little protein on some days. I shoot for 200g every day, and while I sometimes get around 250-300g, on some off days I’m probably looking at less… Good idea with the two-week food diary.
Some cool ideas here. I like the tabata protocols that I’ve seen and would love to try them out at some point. Has anyone made extensive use of the concept II rower? I’ve only got a bit of experience with it but have heard great things. How would you go about programming work with the rower – following bench days or rather following deadlift or squat days?
That’s another question: when do you typically perform your conditioning work?
I like to get up at dawn and do 10 sets of 50yd sprints. In between sets I walk, so I cover a 2 mile route. When I can’t be outside I do barbell complexes for time and sets, tire flips for sets, circuits for time, and bike sprints for time. I keep my rest periods to no more than 30 sec every 4 or 5 min and generally don’t go longer than 20-25 min per session.
[quote]T3hPwnisher wrote:
I like applying the tabata protocol to stuff. I’ve done tabata safety squat bar squats, floor to overheads (calling it a powerclean and press would be an insult to people that actually have coordination), burpees, kettlebell swings, etc. Tabata is awesome because it means you can get a workout in 4 minutes.
I also like doing 15 minute conditioning circuits where the goal is as many rounds as possible.
Here I do 10 KB swings-5 dips-5 chins for as many rounds as possible
I also like sled drags for distance, walking forward and backward and stripping plates each trip, dragging the sled while carrying a heavy bag, etc.
[/quote]
So that’s how you got so lean in your rate my physique thread. [/quote]
I was actually doing a lot less conditioning at that point since I was eating so little. That was more just diet coming into play. I usually push my conditioning when I can eat enough to recover.
When Im in between training cycles or I have an extra day, I like to do weird shit like, how many pull-ups can I do in 30 minutes? How many reps with 225 can I bench in 30 minutes? Other than that I bike about 20 miles a week at a decent pace, and I have a pretty physical job. Also Im currently dropping weight and gaining strength so I kinda don’t wanna mess with it.
My favorite conditioning stuff when Im actually putting in the work for it is strongman stuff: tire flips, car pushes, etc. And sprints of course, with or without a hill or weight
I run for distance on my non-lifting days and was thinking of adding in rowing after my workouts. Probably something like, 30 seconds work, 30 seconds rest, for 10 minutes at the end of my lifting days.
[quote]theBeth wrote:
I like to get up at dawn and do 10 sets of 50yd sprints. In between sets I walk, so I cover a 2 mile route. When I can’t be outside I do barbell complexes for time and sets, tire flips for sets, circuits for time, and bike sprints for time. I keep my rest periods to no more than 30 sec every 4 or 5 min and generally don’t go longer than 20-25 min per session.
[/quote]
I used to do sprints and they did work! 3 times a week I did 10 x 40, OR 20 x 20 starts, or 4 x 100. Just 400 meters total in sprints, and I would eventually cut rest down so that I could do them in 10 minutes. Early on it was 20 or more.
These days I do 10 minute sessions of walking forward or backward with a wheelbarrow, +200-400 pounds, 5-10 trips of 60 yards OR I will pull a “sled” (a plastic rectangular storage box with ropes attached) on grass also for maybe 6-12 trips. I can walk forward or backward with the sled too. I’ve seen guys use huge weights, but 100 pounds for 8 x 60 yards is fantastic. Gets me in shape faster than anything.
[quote]Re.po wrote:
This week my conditioning has consisted of Smolov squats in the 90+ degree heat of my garage… followed by recovery beer in my 90 degree garage.[/quote]
