Friday, May 6, 2016

Yes, you probably would benefit from some endurance training


We're on record saying that strength is the most important skill you can train. And it is! But we don't want to miss out on building that great base on which you can express your strength - that's why we're doing an additional endurance program this summer. The program is geared towards the traditional endurance sports: rowing, running, triathlon, cycling - you know, the Boulder sports. It will also translate well to the weekend-warrior who likes to climb 14ers or just enjoy the Colorado summers.

How long do you need to work for endurance training to have some benefit? Well take a look at these plots. None of them are very good, but if you put them together you can see a trend. I wish I had access to the real data - I could make a truly accurate plot that was clear and easy to read - but then again, I'm a data visualization nerd.



Basically all of these charts are saying the same thing: once you exceed about 2 minutes of work, you're primarily using your aerobic system. So our weightlifters don't need to worry about this - it only takes a few seconds to clean and jerk. Our 400m and shorter sprinters also are still well inside the ATP and Lactic Acid systems.  But once you get to 800m and longer run, or more than a 500m row, or longer than a half mile bike, or kettlebell sport, you're tapping into your aerobic system. Getting a stronger aerobic system is important for all of this and more. If you work for more than 2 minutes at a time, you need this - in addition to being strong!

We'll start the individualized endurance program next week. Let us know if you're interested in more details!


Workout
strength - add weight from last time (more info) 

squat 3x5 

then

5 rounds:

row 2:00
rest 2:00




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