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#Post#: 1600--------------------------------------------------
Cardio for Strength athletes
By: H0M3R Date: June 14, 2019, 4:17 am
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Ok, I'm not a strength athlete (yet) but I aspire to be one lol.
I currently train weights 4 days a week, the 4 big lifts. But I
also have an 'extra' day where I try and do a bit of cardio and
also add on a bit of bro work. Not much though, I'm not a big
fan of cardio but I know I need to do it. So I tend to do 20-30
mins of steady state cardio on the treadmill or bike, then do
some bro work such as calves and bis/tris, then finish with
10mins on the battle ropes/sledgehammer swings/tyre flips. Then
I'm pretty much done.
I'm not trying to become an endurance athlete or anything, or to
become a fat burning machine. I'm just doing it to improve my
general fitness, my occupational health nurse at work says my
lung capacity should be better. I also have mild asthma, nothing
serious, but it makes me short of breath of breath very quickly
when doing aerobic activity, but I've usually put that down to
being unfit as well.
Am I doing enough? Should I switch to HIIT for the cardio
element? I struggle to fit any other days in apart from the
occasional bike ride.
#Post#: 1639--------------------------------------------------
Re: Cardio for Strength athletes
By: ANIMAL Date: June 14, 2019, 4:09 pm
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You need to tailor your cardio to align with your strength
goals.
Instead of cardio, think of it as conditioning
Weighted carries/ farmers walk
Sled Pulls/ pushes
Sledgehammer slams
Tyre flips
Battle ropes
Medball throws
20 rep squats
Pig deadlifts
Barbell complexes
#Post#: 1730--------------------------------------------------
Re: Cardio for Strength athletes
By: H0M3R Date: June 17, 2019, 3:33 am
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Cheers Animal.
Only trouble I have is access to equipment, but most of them I
can do. Is once per week enough though?
#Post#: 1736--------------------------------------------------
Re: Cardio for Strength athletes
By: ANIMAL Date: June 17, 2019, 4:27 am
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20 rep squats, pig deadlifts and barbell complexes you don’t
need special equipment. You’ve also got dumbbells at home so you
could go for a power walk round the block holding heavy bells.
Make yourself a sandbag. Etc
Remember you said you are doing this for fitness More then
anything and it needs to complement your strength goals.
Is once a week enough? Probably not
In your journal you wrote this about volume
[quote author=H0M3R link=topic=53.msg1691#msg1691
date=1560698114]
Do you still think it’s low volume? I struggle to do more on OHP
day as I only have an hour to fit everything in.
For the other days at home I might be able fit more in, say
doubling the work sets to 10x2 instead of 5x2. Although I’m
pretty done in after the 5 tbh. Might be able to squeeze a few
more sets in though.
[/quote]
If you are done in after 5 sets, then you need to increase your
fitness.
GPP. General Physical Preparedness. So many strength athletes
neglect this aspect. The fitter you are, the more volume you can
accumulate and a high intensity you can withstand. Both are key
to getting stronger.
#Post#: 1737--------------------------------------------------
Re: Cardio for Strength athletes
By: H0M3R Date: June 17, 2019, 5:15 am
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The only way I could fit more in is by adding an extra day at
home, although its a struggle atm with work and kids clubs to
attend on other evenings. Sandbag is still on my to do list,
I've got a skipping rope I keep forgetting to use, that should
be easy enough to fit in on the evening. Superset skipping with
kettlebell swings maybe?
When my lad moves up to cubs from beavers later this year then I
should be able to get an extra day in the gym as he will then be
able to MMA on Tuesdays as well.
#Post#: 2160--------------------------------------------------
Re: Cardio for Strength athletes
By: Nails Date: June 26, 2019, 8:07 am
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I'm a big fan of giant sets, you get your conditioning in at the
same time as your strength work. Keep the rest periods to 90
seconds and you'll get a lot more work done in less time. Do
any of the stuff animal suggested but as part of your main work.
Obviously load will be reduced because of this but you'll be
surprised what adding the extra work does.
#Post#: 4789--------------------------------------------------
Re: Cardio for Strength athletes
By: Mr_inconsistent Date: September 23, 2019, 6:18 am
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When I used to lift my highest volume day would of been 5x5 on
the big lifts.
What set x reps would you consider as high rep?
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