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Performance Area => Article & Video Discussion => Topic started by: DamienZ on December 02, 2010, 04:47:23 pm
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http://articles.elitefts.com/articles/training-articles/use-it-or-lose-it-the-rule-of-two/ (http://articles.elitefts.com/articles/training-articles/use-it-or-lose-it-the-rule-of-two/)
Never stop squatting :strong:
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Nice article.
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"deload" is the most misunderstood topic in s&c.. completely removing beneficial exercises (such as squat) to "transition" into sport/power etc, is completely ridiculous.. strength maintenance has to be a focal point in any deload/competitive season.
on the topic of combining strength/power work and aerobic/anaerobic endurance, it can be done. I always point out futbol athletes who run tons of distance but still get in considerable max effort sprints (reaching MAX V). They develop in both areas. As for combining strength with conditioning, it can be done same session or separate. If you're in good fitness (which should be of primary concern), performing interval sprints, aerobic jogs, etc before strength work, HARDLY impacts strength work. If jogging 3-5 miles leaves you with "completely dead legs", then you're not in shape.. If running ~20 sets of 10 yard sprints leave you completely dead, then you're not in shape.. Once your fitness reaches acceptable levels, you can recover very fast from those types of sessions, in fact, they literally feel like warmups before you lift heavy.
If one were to combine everything into one session, i'd go:
- power/reactive/sport skill
- anaerobic or aerobic conditioning
- strength
I've run 400's, 10 miles, 5 miles, interval miles, interval sprints, etc before heavy lifting while being in great shape, and it didn't feel like it was impacting my strength sessions one bit.
Conditioning which completely taxes the lactic acid system can effect strength work, so, if anything I would separate that training from strength, whether it's a separate session that day or a session on a day by itself.
Regardless, if you don't completely stress the energy systems prior to strength training, it shouldn't effect your session negatively, imo.
pc
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So to summarize all that, one would say that each energy system can be trained in the same session, but to not do too high of volume of a single exercise in a single energy system to the detriment of other exercises that are apart of the same energy system.
Did that make sense?
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I am not in shape. :highfive:
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So to summarize all that, one would say that each energy system can be trained in the same session, but to not do too high of volume of a single exercise in a single energy system to the detriment of other exercises that are apart of the same energy system.
Did that make sense?
well, i think aerobic/anaerobic conditioning should be separated, but other than that, ya you can start each session with power/skill, hit a decent amount of anaerobic or aerobic conditioning, and finish with strength.. that is, if anaerobic/aerobic conditioning is of significant importance, it should get priority over lifting, so for an individual this applies too, they will be or already will be in enough shape to lift afterwards at an optimal level.
peace
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fuck, im not in shape either... no wonder i always take so long to recover...
is there a anti- :highfive: here LBSS haha.
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fuck, im not in shape either... no wonder i always take so long to recover...
is there a anti- :highfive: here LBSS haha.
(http://www.hookahforum.com/public/style_emoticons/default/facepalm.gif)
Just a suggestion.
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i'm far away from beign in shape. 3miles of jogging? equals to leg sore for 2-3 days.
20 sprints? well equals to 3-4days of soreness.
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i'm far away from beign in shape. 3miles of jogging? equals to leg sore for 2-3 days.
20 sprints? well equals to 3-4days of soreness.
damn ya that sounds like way too much fatigue for jogging..
20 sprints at what distance? 20 sprints @ 10 yards you should be fine, anything furhter than that and then soreness/fatigue racks up pretty fast.. 10 20's should be ok.
pc