Metabolic conditioning for athletes and aspiring athletes

"Rocky you're a bum, you're out of shape and can't fight"

I'm sure you guys remember this line clearly from the film "Rocky" in which his trainer, Mickey, didn't want him to start training for his fight until he was out of shape. I'm sure many of you guys were thinking "That old man is f-king crazy". Truth to be told, when I watched that film for the nth time a few years back, I thought the exact same thing. How do you make a fighter get in shape without making him preapare for a fight?

Sounds psycho but in reality, Mickey was being smart. He knew that if Rocky wasn't in shape to begin with, he would not be able to maximize his training. "So what does that have to do with me" you might ask? Well, my friends, read along and you'll be in shape by reading alng and later on, applying what you read.

Endurance training

Typically, a sports coach would have you get in shape by doing this:

1. Run
2. Repeat
3. Read #1

This is a good and effective approach if you are a distance runner. But, more often than not, we are dealing with repetitive and anaerobic movements -- and running doesn't prepare you well for this. For most athletes in fact, repetitiv, sub-maximal movements are what you do. Traditionally, power athletes have burnt-out their aerobic system to prepare them for an event which is anaerobic in nature. So more often than not, the normal "jumper" turns into a "jogger" by doing distance work. Let's not sacrifice the strength and power components that you have tried to build up for a long period of time by doing pure endurance work... there's a better way.

"So what about sprinting coach?" I saw this one coming. Though it simulates the energy system work needed in your said sport, it is a regular sight to see athletes who have used sprinting alone to fatigue quite fast in their said events. The reason being so is that they did not prepare their mucles for the high levels of lactate aka lactid acid buildup in this event. Your lungs will be fine, but your muscles somewhat "shut down" in this thing.

"So how do we do all this without running?" we'll Use a method called complexes:

Complexes are a method of performing two or more exercises in a sequence using the same load. You complete the prescribed number of reps for one exercise first then move on to the next. e.g do 5 reps of squats then do 5 reps of a push press. This type of training is brutal but it works!!

here are some examples of complexes:

Barbell complex

Romanian deadlift x6
clean and press x6
front squat x6

Dumbell Complex

Romanian deadlifts x8
DB lunge (per side) x8
Db thrusters (squat then press) x8

The secret here is just to keep moving. After each complex we rest 90 seconds then repeat

here's a six week progression for the complexes
1.4 total circuits 90 seconds rest in
2.4 total circuits 75 seconds rest
3.4 total circuits 60 seconds rest
4.5 total circuits 90 seconds rest
5.5 total circuits 75 seconds rest
6.5 total circuits 60 seconds rest

Just remember to pick a weight heavy enough to give you a challenge, yet you will still be able to complete all prescribed reps. What's nice about this type of training is it still allows you to keep a relatively high total tonnage much like what you would achieve with a 5x5

let's take a 95 lb barbell as an example: 95x6x3 = that would equal 1710 pounds of total work per set and 6840 total pounds of work per workout at 4 total sets. In terms of density, we're doing all this in about 15 minutes tops. Not bad I might say. Doing this will help melt the fat away without sacrificing much lighter weight or pounding away at the treadmill or streets for those long distance running.

and i quote Alwyn Cosgrove: "No one I’ve ever met likes running. Except runners. And no matter what they tell you they don’t like it either. The commercials that have the hot chick running along the beach with her dog smiling are lies. All the runners I see on my drive to work are miserable old fat bastards who look like they hate life. The only other runners I see are my running sport athletes who are getting the crap beat out of them doing agility or conditioning with me. And they don’t like it either – trust me"

So there you have it. get yourself in shape without ever running again. And if you happen to snag that cutie over at the club you were in with your new leaner, firmer body, your smile is more than enough to show us your gratitude Smile

That's interesting. Can I insert this in between workout days of 5x5? For example, TTHS when I'm doing 5x5 MWF. And is it okay to arrange our own set of lifts for the complexes? Here's my example:

Push Press x6
Full Squat(back) x6
Dynamic Row x6

Thanks in advance!

_________________
"Absorb what is essential. Reject what is useless" -Bruce Lee

	kotaro wrote:
	That's interesting. Can I insert this in between workout days of 5x5? For example, TTHS when I'm doing 5x5 MWF. And is it okay to arrange our own set of lifts for the complexes? Here's my example: Push Press x6 Full Squat(back) x6 Dynamic Row x6 Thanks in advance!

Are you bulking or trying to lose fat now?

for the complexes, feel free to invent Smile

just keep form and safety first/

_________________
Jimmy Dugan: Why are you quitting?

Dottie Hinson: because it just got too hard

Jimmy Dugan: Its supposed to be hard, if it was easy,
everybody would do it its the hard that
makes it great

Scene in "A League of their Own"

My ultimate goal is to lean out since I'm obese. But right now I'm on the phase 2 of the 5x5 program, so I think Im on the bulking stage right now. The word "endurance" caught my attention since I've been wanting to increase mine (We all know, there are some situations where you need great endurance to avoid dissapointment/embarassment . Wink

).

I tried the program earlier today, and you're right. It's brutal but effective! Here's what I did.

DB Romanian deadlift x8, DB lunge x8 per side, Db thrusters x8.

Thanks again for another great lesson/article!

_________________
"Absorb what is essential. Reject what is useless" -Bruce Lee