Thursday, September 29, 2016

In only 2 weeks you can increase your performance!


Sorry for the click-bait headline, it was mostly a joke (and a little test to see if the click-bait headlines do get more traffic).

Yesterday's post was about using the Tabata protocol to increase your aerobic and anaerobic capacity with a 4:00 workout (next time you're at the doctor's office and they ask if you exercise, just tell them that you work out about 4:00 a day). But how long does it take your body to respond to that kind of training?  An article from last year shows that it only takes 2 weeks for your body to adapt.

So why don't we do only these crazy high intensity work? Why am I always talking about how wonderful our endurance program is? Well, you can't keep up that HIIT training every day for very long without burning out. You need recovery and time to build your base too. This is what the functional fitness community keeps forgetting. They want you to go all out every day and be extreme. It's great marketing because you see results in 2 weeks.

It gets you hooked, the novice effect wears off and the gains slow down. So then your try more of the same, work hard, work out more often, two-a-days,... Then the wheels fall off the wagon and you're injured and your adrenals are burnt out and your sick. I've seen it many many times.

That's why we promote a few punctuated excursion into high-intensity land with lots of low intensity strength and conditioning work. The intensity days shock your body into adapting, the boring days allow you to recover and get stronger so that you can go harder on the intensity day. We're building a pyramid brick-by-brick, wider and taller - not taller and taller until if falls over.



Workout

lift-off 5x5
2 pull-ups between sets

then

5 rounds with full recovery
sprint to the red door and back
farmers walk to the stop sign and back
max pull-ups (at least 5, scale down to get at least 5 each time)



Endurance Option

lift-off 5x5
2 pull-ups between sets

then/or

5 continuous rounds below AeroMAX:
jog to the red door and back
farmers walk to the stop sign and back
max pull-ups (at least 5, scale down to get at least 5 each time)



Sign up for classes Free endurance program ebook
Subscribe to our RSS Get our blog posts in your inbox