It's GREAT to be Strong.
It's GREAT to be Conditioned.....
But it's BEST when you have BOTH Strength AND Conditioning.
If I can pit one example of this I'll use my friend, Jim Wendler, shown in videos below. He keeps everything simple.
[youtube width="640" height="390"]http://www.youtube.com/watch?v=V0youqZ2JwI[/youtube]
Jim's strength work is centered around his 5 3 1 program.
Jim's conditioning is centered around hill sprints and prowler sprints. He punishes himself on these 2 conditioning methods.
I've found that when you're in shape, you get stronger much easier and vice versa.
If you pay NO attention to conditioning and only attend to strength you will:
- increase chances of injury
- carry around excess body fat
- your intense strength workouts will fatigue you too quickly, not allowing you to get the most bang for your buck, tiring yourself out before it's time to crank your assistance work
If you pay NO attention to strength & only focus on met-cons and conditioning work you will:
- Feel like sh*t when a heavy bar is thrown on your back or in your hands
- Heavy lifting will fatigue you too quickly and likely increase chances of injury under heavy lifting as your tendons / ligaments have not been prepped for heavy loads & straining
[youtube width="640" height="390"]http://www.youtube.com/watch?v=hdtnLeMWAyk[/youtube]
Note: Jim doesn't drop the 150 lb dumbbells. Why are people unable to do this with only 50 lb dumbbells, let alone the 150s!?
Here are 3 Ways to Blend Strength AND Conditioning:
1) Start with 1 strength lift in a 5 x 5 or 5 3 1 format, followed by a circuit of your assistance work.
1) Zercher Squats 5 3 1 Style
2A) Glute Ham Raise 4 x 10 - 15 reps
2B) Double Kettlebell Cleans 4 x 6 reps
2C) Lunge Jumps 4 x 6 / 6
3) Ab Circuit x 4 exercises x 15 reps each
2) Perform your normal workout & finish with 10 minutes of sprint intervals
Perform your upper, lower or full body workout
Set the clock for 10 minutes and perform as many short sprints as possible in that 10 minute time period. You can time them for 15/15 or 30/30 if this time of work:rest is feasible. If not, perform a hard sprint, then rest 30 seconds and repeat until 10 minutes is over and done with
3) Lift one day, condition the next......
- Train upper body one day, hit sprints via run, bike or swim the next day
- Train lower body the following day, condition the next day.
After 3 -4 days of training in a row take a day off.
If you're like me and have exercise ADD then condition through a variety of methods. I like being outside so being in the ocean, mtn biking, running with my dog, battling ropes, runs, etc ALL give me lots of joy.
The key is this, and, "this" was inspired to me by Warrior Man's video below. NEVER allow yourself to fall "out of shape". If you're not sure and you're asking yourself if you're "in shape", then you're out of shape. Period.
[youtube width="640" height="390"]http://www.youtube.com/watch?v=J-FImJA7ZjE[/youtube]
I am on a mission to push my conditioning to greater levels.I'm NOT satisfied. I love feeling like I got my ass kicked after a workout but I also HATE it because I want to be BETTER.
Drop a comment below and tell Underground Strength Nation what YOUR mission is.
PS: TWO Underground seminars around the corner: