Sorry if this is a redundant question, im just trying to get a little insight on proper conditioning. My primary goal right now is to increase strength in the main compound lifts. I am using 5/3/1 to do that but I want to make sure my conditioning is appropriate for the goal. Here is the general template for context.
MONDAY
Agile 8
Jumps/Throws
Press - 5/3/1, Supplemental
Chins/DB Bench/Abs - 50-100 Reps
Conditioning
TUESDAY
Agile 8
Jumps/Throws
Squat - 5/3/1, Supplemental
Row/Leg Curl/Dips - 50-100 Reps
Conditioning
WEDNESDAY
Active Rest
THURSDAY
Agile 8
Jumps/Throws
Bench - 5/3/1, Supplemental
Chins/DB Incline/Abs - 50-100 Reps
Conditioning
FRIDAY
Agile 8
Jumps/Throws
Deadlift - 5/3/1, Supplemental
Curls/Push-ups/Abs - 50-100 Reps
Conditioning
I basically follow this template using BBB for 2 cycles with no AMRAP, deload, then do same template with AMRAP set but using 5X5 FSL as supplemental as an anchor. Obviously keeping assistance reps in their respective ranges.
As for conditioning, I’d like to do incline treadmill sprints on upper days as explained in Eric Bach’s article here:
Basically start at a moderately challenging speed, work up the progression as explained in the article, up the speed and start back at the beginning of the progression and repeat.
If I do that type of conditioning, is it appropriate to do it after the upper dominant days and the day directly before the lower days or does it not matter at all as long as I’m continuing to push strength? Also, if I do that on the upper days, what would be appropriate conditioning for the lower days? Something like prowler/sled pushes or simply just weighted walks? Any advice is appreciated.
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You need conditioning work to improve your Big 4?
Clearly no one told 95% of Powerlifters this
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I’m not implying that you need conditioning to bring up the big 4 however, Wendler and many others consistently advocate for maintaining some kind of conditioning as long as it is appropriate for the goal. Clearly no one ever showed you how to read. I simply want to maintain conditioning without compromising the main goal of pushing strength in the big 4. Just asking for insight to see if the conditioning looks appropriate.
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2 days of hard conditioning, maximum.
3-5 days of easy conditioning.
If your running BBB according to the man himself in Forever.
He also says that if you are interested in progressing your conditioning BBB is NOT for you.
Adding a protocol for conditioning with progress is not ideal.
If you aren’t struggling to complete the 5x10 sets in 20 minutes then your conditioning is good enough for the goal.
Really think you are overthinking this.
Do something which makes you feel like your lungs are going to explode once or twice a week.
Do something which requires long controlled constant output which gets blood flowing 3-5 times a week
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It was emphasized pretty substantially at Westside, and the Russians were pretty big on building a base of it before specializing.
The conditioning is there so you can get through the training that builds the big 4…and there’s something to be said about being able to hang for the 9 hours between your first squat and your last dead, since meets take FOREVER
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That treadmill sprint routine is Good. That work/rest interval and level of intensity is used all over the place, by lots of coaches and athletes, for years.
If you’re only doing it 1-2 times a week(as it’s usually recommended), I don’t think it will impact your lifts much, whenever you decide to do the sprints.
I agree with hustling-bro that your other conditioning should be longer duration, lower intensity stuff. You mentioned the weighted walks, those could be like long duration, steady state “cardio.” Like 20-25 minutes.
And sled/prowler stuff. You could do maybe some (6-8?) “Push” on the way down and “Pull” on the way back paired sets that take 90-120 seconds, to work that moderate, anaerobic zone.
Check out this timely video from a Power Lifter who needed to get into better shape to improve his total. He also trained at Westside and loves Russians. What are the chances?
Thanks a lot for the reply. That sounds good. I know the best thing to do is to just do it and monitor the effect but some outsider perspective helps validate it and I appreciate that.
I think your probably ok if you do the plan as you have it, but I think it might not be optimal to do your hard conditioning (sprints) the day before your lower body work. Especially if you are doing BBB. If possible maybe consider switching your schedule so you are doing your Squat or Deadlift days the day before your pressing days to ensure your fresh. Those BBB sets can be murder even without being sore on top of them.
If scheduling is the issue don’t be afraid to switch to a “9 day week” instead of a seven, and only lift 3 days a week. In this case you could again do your sprints the day after a Squat or DL session, and do light conditioning or rest after your pressing days.
Jim’s website has a few good articles on benchmarks for easy conditioning with the sled or prowler if you need a starting point.
