Good Conditioning Methods?

Training
21

[quote]gillal wrote:
Hi Technoviking

Thanks for the reply…I can see what you mean to a certain extent.
But unsure how it would apply ( although in essence I can see the two different results happening )

I had been using compound complexes ( 5 exercises 5 - 10 reps each ) one after the other nonstop, and repeating for 10 sets ( all with 100 Lbs ) the Romaniello way.

Still not sure which is the best way or the most productive way to progress , do I increase the reps ( to lets say 20 per set then increase the weight to 105 lbs for each exercise ) or just increase the reps to 15 then increase the weight to 105 lbs, in either way they are still brutally hard.

Like I said Just trying to find the most productive method, for developing fitness and losing bodyfat.

thanks[/quote]
I would decrease the rest time between circuits until 30sec for all desired sets is reached…then up the weight and reset rest time at say 90-120sec and knock-off 15 sec. as you progress through the new weight until you hit 30 secs and up the weight again. Also try not to go under 30 secs of rest

the more weight you are able to move + minimum rest times is more metabolic than just adding reps

22

kettlebell swings and turkish get ups.

if you’ve had coaching and practice with the kettlebell snatch
viking warrior conditioning is pretty intense
(review/overview begin to dig: Review of Kenneth Jay's Viking Warrior Conditioning for Proper VO2max training)

and of course mobilty and sensory motor training.

best
mc

23

Advice on ‘cardio’ energy expenditure, metabolic work, whatever… Whatever you do, do it with correct form, without, ‘problem’ muscles, or movement patterns cropping up. Do NOT try to push through them.

What does that mean?

If you run, fine. But realize that almost anyone who runs begins to develop IT band syndrome and that getting better at running and still being able to perform proper squats, deadlifts etc… with glutes that WORK, doesn’t happen often.

My suggestion would be to make a circuit out of a bunch of exercises and loop them. For instance.

15 Bulgarian Squats
15 Pushups
15 Inverted Rows (if you dont have a place to do inverted rows just do a number of pullups that you can repeat indefinitely even if its just 1, 2 or 3)
:30 pushup plank or 8 reverse crunches

Use bodyweight on all of these

repeat non stop for 20 minutes. That is all. You may get to the point where you can do this for 30 minutes

And if you get to the point where you can bang this all out with little to no rest you will be in amazing shape.

Running is an arbitrary form of exercise. It may or may not be a good thing for you to do, given the way you are built and your tendencies to develop muscle imbalances. Every client I’ve trained who runs quite a bit has IT band syndrome to some degree which significantly affects their leg workouts, you can, as other posters have mentioned alleviate a good amount of this with foam rolling and stretching, but no one ever does that so I tend to just avoid recommending running at all.

I’ve also started doing conditioning work with a wheelbarrow. I just picked up a 6 cubic foot steel wheelbarrow from home depot, make sure you get the one with one wheel in front, then picked up several bags of golf ball sized stone and off I go. It is excellent, unique loading on the body, especially when you get to a place where you have an incline. Great midsection work, going uphill is incredible posterior chain work.
Go in a weaving pattern and its an even better midsection work out. Spinal erectors, traps, grip, everything. Highly recommended.

24

[quote]Shadowzz4 wrote:
But realize that almost anyone who runs begins to develop IT band syndrome and that getting better at running and still being able to perform proper squats, deadlifts etc… with glutes that WORK, doesn’t happen often.

Every client I’ve trained who runs quite a bit has IT band syndrome to some degree which significantly affects their leg workouts, you can, as other posters have mentioned alleviate a good amount of this with foam rolling and stretching, but no one ever does that so I tend to just avoid recommending running at all. [/quote]

This is an amazing statistic.
I work with x-country runner’s, rowers, volleyball players, soccer players, all who run and work out intensely in the weight room to support their sport. I also work with power lifters and recreational athletes who pretty much only workout at the gym and who don’t run and couldn’t break parallel in a squat

so really i’ve not seen the correlation you describe. Is it that clear an association between running and IT band development problems? that’s really interesting, and would suggest that most competitive runners have this issue. But as said, the x-country and track runners i work with, clean and jerk, and squat as part of their programs, so just haven’t seen this.

what do you think is happening?

thanks

mc

25

Volleyball players, soccer players, rowers, I’m not talking about these people at all. Just runners. I would say that either A) you are very lenient on form and that your x country runners are not doing full range of motion squats, deadlifts etc… OR they are lifting light enough that its not obvious that certain muscles are not working.

I mean are you having your x country runners do clean and jerks with 95lbs or 175? I find it hard to believe that these x country runners who by nature, are usually not very explosive have the technical and physical ability to execute these difficult lifts. Working on your flexibility and soft tissue issues is the most important thing to do whether you run or just lift. Powerlifters who dont break parallel in the squat? Do they win many competitions?

IT band syndrome is very common with runners because the TFL/IT band tries to stabilize the knee when the glute medius and other hip abductors are weak/tight. The repetitive striking of the ground tends to cause a snowball effect, making the hip abductors tighter and causing improper movement patterns.

26

Ill put my 2 cents in real quick…At the training facility I go to many of the athletes(including myself) go to our strength coach complaining about knee pain and feeling like our legs are run down(like we have been running too much)…all he does is have us foam roll our IT bands, hammys, and calves, and like that knee pain is gone and legs are fresh…on top of that before any leg day he includes alot of IT band excersizes with our warm-up.

I asked him whats going on in the legs to cause the knee pain, and he said it was just all those muscle groups especially the IT band putting pressure on the knee cap. although I cant remember if the IT band is tightening and pulling away from the kneecap, or the opposite. This is just the Athletes point of view, Im pretty sure you would like a better explanation.

27

did you ever answer the question about what you’re trying to condition for? You need to start there before you get ahead of yourself.

28

Hill Sprints
Try sprinting up full speed doing 5 pushups at the top, slow jog down. Keep adding five pushups at the top until you cant do them anymore, then take a few minute break catch you breath. Do as many sets as you can while still feeling explosive and powerful.

29

[quote]Dawkins wrote:
Hill Sprints
Try sprinting up full speed doing 5 pushups at the top, slow jog down. Keep adding five pushups at the top until you cant do them anymore, then take a few minute break catch you breath. Do as many sets as you can while still feeling explosive and powerful.[/quote]

When I get to the top there is no way I’m getting on the floor and doing a push up. I have no idea how you manage to do this; the most I can muster is walking around in circles with my hands resting on my head.

30

[quote]rasturai wrote:
real conditioning should never be fun lol only results.[/quote]

Amen!