And now you’ve just unleashed ATPs fury. The fury. Keywords: HIT, metcon and Drew Baye. Don’t mention the war…
Hold on to your hats, guys and grab some popcorn. To be continued.
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Doddfrank,
Having seen and read much of Mr Holler’s work I would say that he would probably only recommend 4 of those 40 - 50 metre efforts, maximum, per session. And probably no more than 5 of those 20 - 30 metre acceleration efforts per session. He definitely goes for the minimum effective dose approach.
I know that he coaches HS kids, but their recovery issues probably mirror your own as a 60 year old ( I should know…I’m 57 myself). In fact you may need to do less than those kids.
Just curious, although I may have missed it in your previous posts…but how many speed sessions a week do you do?
I hate to be older, but I remember the “sprint” between Nautilus stations during “those” workouts. You are correct. There was plenty of elevated heart rate, parking lot pukes, and post workout floor time.
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@fitafter40 sprinting as in 100-400m, Masters as in old people not those of titanic achievements.
Speed, strength and mobility are the key physical components of most non endurance sports. Plus of course relevant technical skills. By concentrating on those I have been able to have a go at a lot of sports.
@average_al thanks I will take a look at these.
@sgg No great message in me doing a couple of extra reps. Just do a warm up and then treat the first 1 or 2 as 90% sub max sighters.
2 x per week speed sessions. Usually 2 consecutive days training 1 day rest. So i dont work in straight calendar weeks.
The 2 days training cycles through speed strength, endurance and then same in the next 2 day block. Tomorrow is speed and monday is weights + endurance. Rest day. Repeat. If knackered take off 2 days rest.
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Doddfrank,
Thanks for your replies. I must admit that I too have been doing a few sprint sessions in the last six months, so it was interesting to see what you have been doing.
I train speed once or twice a week, weather dependent, as the NW of the UK is not conducive for warm weather training…
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I either do Mr Holler’s Atomic speed workout, with only two (or at most ) three forty yard efforts per session, or do a short session of 10 - 15 metre hill accelerations / starts for about four reps. I treat both as warm ups for either a weights or a harder cardio session.
I don’t go mad, but find them enjoyable. My efforts have been curtailed recently however due to a niggling injury to my right Achilles/ heel after trying some plyo recommendations from a younger contributor on YouTube. Lesson learnt. Be careful from where you take your advice. Activities and recommendations from people younger than me, probably isn’t the best source. I’ll hopefully remember next time, but I do have a history of repeating mistakes, out of stubbornness, so nothing is certain…
My final recommendation to you is…how about good old fashioned walking? I do plenty of that. It’s an underrated activity. Even Mr Holler in a comment exchange on one of his videos reckoned that speed training coupled with walking would be good for health ( he’s not a fan of our and our aerobic work, as he reckons, probably correctly, that it undermines speed development). Walking outside is great, but add in hills or an incline on a treadmill, if the weather is bad, and you are good to go…
@sgg I have always done plenty of walking, at least 10k steps. Not by design for either training or health. It justs fits some of the logistics in my life, why drive a mile to shops/friends etc when you can walk there and back. Plus regular social walks.
There are strong correlations between walking and health, but no strong negatives or positives with respect to sports performance.
Tony H is not big on scientific or medical based research. So I am not too bothered about his views on walking one way or the other. His overall philsophy is obervational based on school age athletes.
His thoughts on endurance work seem more based on the mentality of teenage athletes than science. Which is fair enough, that is who he coaches.
Nevertheless his design of low volume hi speed pgms is to a large extent verified by training observations for a wider group of athletes including masters. He does a particularly good job of explaining it.
His thoughts on the drawbacks of endurance training on short sprint performance is supported by theories on the Interference Effect.
However, I still do more cardio than most people who sprint because for me the benefits of aerobic exercise on health are greater than a marginal possible loss in sprinting speed.
As for plyos, unless you are a naturally a springy younger person forget it it. Concentrate on optimising your sprints, run hills, increase strength. More bang for your bucks, less injury.
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I have no idea who Tony H is. I do not know his philosophy, but if it means workouts made for teens? That ship has sailed.
Growing up, I recall hearing golf was a waste in regards to a fitness activity. However, in the not so distant past, a couple of researchers decided to see how true that was.
I have lost the citation, but 18 holes on a course with bumps and rolls, burned a rather significant amount of calories. Nine holes, better than most at home boot camps. And carts? Well yea, burns calories. Flirting with the beer girl? I don’t know.
So, if you are inclined to ruin a good walk by carrying a bag of over priced clubs, feel free. It is good for you.
I’ve used Circuits to get a cardio workout with weights.
To keep your heart rate in the 120-140 zone you need to follow a strict work/rest interval, use pretty light weights, and cut your sets short before you feel any “burning,” lactic acid type sensations.
I followed these Circuit Training guidelines
6-8 lifts, for different muscle groups.
Rest 1 minute between lifts.
Two consecutive exercises must not be executed by the same muscular group.
Use a weight that allows 30-60 seconds of work without evident fatigue.
Rest 5-8 minutes between circuits.
It’s a bunch of standing around, looking at the clock. But according to my heart rate monitor watch this work/rest
ratio kept me in the 120-140 HR zone pretty well.
Thanks but nothing with recoveries in minutes will get my hr anywhere above 100.
I am going for HIT with 30secs recoveries, include 3 sets of KB swings in addition to the lifts.
@Friedrich No part of Tony Holler or anything i have ever posted or done in my life has ever included golf so I have no idea where this has come from.
If doing that keeps your heart rate between 120 and 140 then just do that for 20 minutes, right?
20 mins would be adequate. 30 mins would be my ideal.
Muscular fatigue, rather than cardio tiredness, would potentially be the limiting factor.
What about lighter weights so you can get through the whole 30 minutes?
15 mins, 3/week is fine. If you insist on more time than that, devote it to Intervals or HIIT-ish approach,
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I actually agree. When I do formal “cardio”, it’s usually on a stationary bike or treadmill. However I play a lot of tennis (5-8 hrs a week) so it is really not necessary, but I do 20min at the gym 1-2 days a week.
Everything does not have to be black and white/dogmatic DO EXACTLY THIS FOR EXACTLY “X” MINUTES as the fitness world likes to portray it.
I like how some HIT guys put it. Use the extra time that HIT style training gives you to be active in whatever you enjoy, be that running, walking, yardwork, whatever. Don’t just sit on your ass.
Then again, never forget that most of them are trying to sell you something.
A nightmare for DB
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A scientific answer for cardiovascular conditioning
A choirboy’s 
cheaper cardiovascular conditioning answer
Fulcrumator
Allow KB swings to utilize momentum
(>50% of muscle mass used) in a fast rhythmical contraction/relaxation manner. The more muscle mass used the better as energy levels decrease faster which triggers cardiovascular conditioning adaptations. Long duration cardiovascular activity also depletes energy storage levels and is effective also.
Revolving handle takes shear forces away from vulnerable wrists. A “fulcrum “ allows the weight to pivot thus assisting the contraction/relaxation phase.
Allows as much or as little weight as desired for the proper conditioning level.
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The advice you offered earlier in the thread (based on the meta analysis paper) was to use HIIT with longer work intervals (> 2 minutes). That agrees with my understanding of the current evidence.
But the ReHit protocol promoted by the video uses shorter work intervals. Wouldn’t that be sub-optimal (yuck) for VO2max improvement?