In setting my goals for the year, goals related to muscle gain and strength are fairly straightforward, however, there doesn’t seem to be any universal standard for work capacity/conditioning, which makes sense because work capacity is very specific. But I still want to work towards some general standards.
Currently what I have are: 1 mile run in < 7 minutes, 100 kettlebell swings in 5 minutes with 70 lbs, and complete the crossfit murph workout in < 55 minutes.
Wat types of standards are others working towards?
I never particularly trained with intent to build work capacity, but after years of working high volume training - I think I’ve built up a decent work capacity. This could be measured via tonnage, and making sure that your overall tonnage increases - which could be produced by beating (or at least matching) the logbook.
I’ve found that work capacity is about as firm as jello in regards to training productivity though, so it’s not even on the radar in terms of training goals.
Honorable mention: loaded carries of any sort are probably the best tool for building work capacity.
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The reason I’m focusing on this is that I’ve determined that conditioning is lacking and in order to meet my future goals, I need to improve it. Running, squats and deadlifts tend to produce a lot of residual fatigue during the day of training and a day or two after training. This is a conditioning issue. Since conditioning can be highly variable day by day, perhaps it’s best to focus on a consistency goal. Something like tracking weekly conditioning time, and aiming for an 80/20 split for easy/hard.
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I really like consistency goals.
What are these future goals, and how do you know conditioning needs to improve to meet them?
I don’t know if I would say it’s a conditioning issue tbh, Squats and Deads have a serious impact to CNS recovery, AKA fatigue.
Do you do anything for MetCon? @Christian_Thibaudeau had an excellent article that might help you out, if you’re interested: Metcon is Mandatory: Cardio for Physical Dominance - Bigger Stronger Leaner - COMMUNITY - T NATION
Some goals I have over the next 5-8 years include increasing muscle mass by 15-20 lbs, run a marathon in 3.5 hours, complete a 50k race, and strength goals (one arm KB press 106 lbs, deadlift 500 lbs, pull-ups x 25 reps in one set). I’m not behold to a conventional deadlift, a 500 lb low handle trap bar deadlift or sumo deadlift will also satisfy the goal.
I will need to specifically improve running endurance. General conditioning is also apparently relevant toward muscle gain and strength goals.
Over my lifetime, I would like to stay strong and mobile into old age.
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They do have a serious impact on recovery, which is why I currently do front squats and low handle trap bar deadlifts. I done some metcon, but not as much as I should be.
| Date | Cardio/conditioning | cardio time |
|---|---|---|
| 2/4/2022 | run | 29.6 |
| 2/8/2022 | walk | 20 |
| 2/9/2022 | circuit (pull-upx25, swingx60,push-upx60) | 10.5 |
| 2/10/2022 | walk | 20 |
| 2/13/2022 | row ergometer; prowler push (+45 lbs) | 14 |
| 2/15/2022 | weighted vest walk | 34 |
| 2/18/2022 | EMOM KB swings | 5 |
| 2/23/2022 | Elliptical | 27.2 |
| 2/26/2022 | weighted vest walk | 29.8 |
| 2/27/2022 | walk | 7.3 |
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I should have been more specific. I do not believe the recovery aspect is due to poor conditioning, rather I believe it to be from the CNS fatigue presented by lifts akin to squats and deads. Sprints can induce some CNS fatigue as well, if not just regular fatigue, but I do believe your heavy compounds will be far more fatiguing than other exercises.
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Which of those goals are you closest to/ furthest from? I think that will kind of determine what to prioritize, what you maintain, and where you can have consistency vs performance metrics.
That’s a lot of difficult stuff all at once!
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That is a lot of very high level goals. Are you set on being able to complete all of these at a similar time? Or are you happy to achieve one, then move onto another?
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@TrainForPain @dagill2
I don’t plan on tacking those goals at the same time, that would require far more time than I have with career and family obligations. That’s why I have a fairly conservative 5-8 year time frame. I had planned on splitting it up into distinct training blocks. e.g. spend 3-4 months in a hypertrophy phase, followed by 3-4 months strength phase, followed by 3-4 months running focus, with the attributes not being pushed in maintenance mode. During muscle growth phases I would tone down but not eliminate cardio and conditioning. During running focused blocks, I will strength train 2x/week.
As far as which goal I’m closest to, I’m probably closest to building 15-20 lbs of muscle, which I think is realistic within 2-3 years with consistent effort. I should just do that. The running goals would be great to do in my 40s, when my kids are older and I have more money to travel for mountain races.
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Check these out.
Tim Henriques
Dan John
Martin Rooney
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I’ve never been some conditioning king, but doing more work than you did yesterday in the same time or less is always a good place to aim. If you play a sport or have an athletic hobby this should show up in performance as well. My level of conditioning is always apparent when I spar in BJJ, for example.
How much muscle have you built thus far?
I ask because you’re also posting in the beginner forum and this is what you’re hanging your hat on when asked about your progress. There’s no shame in being far away from a goal, but if that’s the case I would encourage you to keep things rather simple for now.
Resting less between lifting sets is a good start to improving work capacity. Using “rest time” on a set of squats to do facepulls, curls, or anything really is also a way to improve work capacity. Lifting with a slightly or even highly elevated heart rate will not, contrary to certain lifting wisdom traditions, kill your gains.
You might like something like a Jim Wendler 5/3/1 structure for your training. It’s basically a general strength and conditioning structure, and there’s no need to pursue them separately. You can, in fact, get more muscular, stronger and better-conditioned all at the same time. Many of the strongest people on this site have followed this methodology, or something with overlapping principles.
If you want to see what hard lifting and hard conditioning looks like when kept up over a very long time, check out @T3hPwnisher’s log.
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70kg log over head 150times in 1/2h
10x10 100kg squats super set press up in 10 mins
100 Burpees with a sand bag dead lift in under 10 mins
I know @T3hPwnisher like to keep his time for doing grace below I think it’s 3mins? Which is pretty damb quick.
I also like to use yoke - 2.5x bodyweight E2MOM. I’ve not done this for a while but it’s GOOD. If you can mange 10 sets you’re gonna be fit and strong
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Yup! I keep meaning to come to this topic but it’s SUCH a big undertaking.
A few other benchmarks: 100 burpees with a 5 as the minute time.
Fran with strict chins below 5 minutes is solid.
Beyond that, it can get even more stupidly specialized.
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Did someone say burpees
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