How important is work capacity for gaining size a strength? Because this summer i worked at a lumber yard for 10 hours a day, lifting heavy things off and on all day, carrying alot of boxes all day some light some heavy. And at first when i trained i felt sluggish but then my strength started to sky rocket. And now that i’m back at school, i seem to have hit a plateau again because i’m not doing much for work capacity. So is it necessary to raise your work capacity to gain size and strength?
I think you answered your own question.
Good point, i think i did answer my own question. But i guess what i was really looking for is some suggestions on what to do for work capacity. With working i had no choice in what i did or didnt’ do, so i’m just not real sure how to set up a program for increasing work capacity. I’ve read alot of stuff dave tate has and other people but i’m still not real sure. I live in the dorms at a university so i dont have alot of equipment available to use. Definately no sled or anything. I have access to 2 35lb dumbbells and i could do CT’s shoulder glider and thats about it. Also with working and studying for school its hard to find time to eat right and make it to the gym at all much less find time for work capacity workouts. But i guess u just have to find time if you want to progress.
I believe it depends on your level of work capacity currently. For example, a beginner or someone getting back into the game from a layoff would not even need an extra workout because his time in the weightroom will raise his work capacity on its own. If you have hit a plateau in strength is when you really do need to increase your work capacity. Louie Simmons has an article titled “Extra Workouts” at elitefts.com for ideas. If you can get a sled, I like that the best for raising work capacity, but you should include other types of extra workouts as you need them. But remember you are not going to raise WC overnight, raise it over time. Extra workouts help make your regular workouts better, not ruin them. Hope it helps.
The only thing i think i have access to do right now is dumbbell swing circuits and christains shoulder glider. Cause i have no place to put a sled, or a place to use it. I also have a 10lb medicine ball. So i think i have a few options. I’m not a begginning and at the end of the summer i’m guessing my work capacity was really high because of my job. But i really haven’t done much since then, so i’m not sure how much to start out with. I’ve continued to train, but nothing for work capacity. Got any suggestions?
I have no comment on the shoulder glider because I have never used one. The med ball is a great tool for building work capacity. You can do overhead backward throws, chest passes, double underhand throws, etc. Just throw it, walk over to it and throw it again. Start out at 5 minutes or so and work up over time to 15-20 minutes. Overtime does not mean overnight but use good judgement. These workouts should not be incredibly strenuous and should help your regular workouts. I know I have said that several times but it is a really important point to remember, because alot of people go overboard.