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5/3/1 Conditioning

i’m currently following Wendler’s 5/3/1 , for the conditioning i’m gonna do is interval stairway sprints 2 or 3 days a week in my off days , so i would like to know from some of your experience how much could it affect my strenght evolution and what conditioning do you guys prefer when trying to get stronger?

thanks in advance

amn.

I get DOMS pretty bad in my hammies/lower body, but it seems as long as I get a real good warm-up then it doesnt seem to affect (or is it effect? The USMC has made me dumb, no lie) my strength much.

For conditioning whilst on 5/3/1, i just do a simple tabata routine after my workout(3xweek)

Favourites are(20 on 10 off):-

Skipping(high knee sprints)
Medicine Ball slams(reaching up as high as possible rising up onto your toes)

Just be carefull which days to do which tabata routine i.e. skipping the day before deadlift workout will take its toll.

Cheers

Rich

i jump rope intervals whenever i feel like it after my training session, usually 2-3 times per week, ~10min. when winter is over i will try to find some hills or run stairs.

thank you guys i appreciate
amn.

currently i’m doing a kettlebell circuit (5 min KB Snatch max reps, turkish getups, Clean+Squat Thrusters, and 5 min Swings max reps) 2x/week. I’ve also started running 1-2x per week. I’m hoping to start hill sprints and sledgehammer tire work soon.

I have a prowler and do sprints with it 3x a week. I try not to do it after deads or squats but if I have to, I cut back on accessory work on those days.

Sometimes do hills but mainly the prowler

I go run hills after my two lower body days, and do a V-Burn (from the Velocity Diet) once a week on an off day (usually saturdays on a M/T/Th/F split)

yeah ive kinda got a follow on question to this thread

if i dead/squat in the morning, that arvo can i run/hill sprint without effecting my strength gains?

[quote]aussieboi66 wrote:
yeah ive kinda got a follow on question to this thread

if i dead/squat in the morning, that arvo can i run/hill sprint without effecting my strength gains?[/quote]

I don’t know what “arvo” means, but if it means “later in the day”, then that would be the best scenario possible, IMO. Go for it.

[quote]VTBalla34 wrote:

[quote]aussieboi66 wrote:
yeah ive kinda got a follow on question to this thread

if i dead/squat in the morning, that arvo can i run/hill sprint without effecting my strength gains?[/quote]

I don’t know what “arvo” means, but if it means “later in the day”, then that would be the best scenario possible, IMO. Go for it.[/quote]

yeah sorry matey, arvo as in afternoon. thanks again. cheers

[quote]aussieboi66 wrote:
yeah ive kinda got a follow on question to this thread

if i dead/squat in the morning, that arvo can i run/hill sprint without effecting my strength gains?[/quote]

i lift before work and condition after work, its fine (for me). Try it for a month and see

[quote]pf wrote:

[quote]aussieboi66 wrote:
yeah ive kinda got a follow on question to this thread

if i dead/squat in the morning, that arvo can i run/hill sprint without effecting my strength gains?[/quote]

i lift before work and condition after work, its fine (for me). Try it for a month and see[/quote]

going ta start this after footy season (inseason only like 4 games left)

what about if im squating tuesday? can i hill sprint/work on monday? without effecting/affecting? my strength gains

I wouldn’t do hard conditioning the day before squatting or lower body work. It will affect your strength for the workout the following day. You could do hard conditioning almost any day, except the day before your lower body training sessions.

I gotta go with hill sprints as the way to go. I literally step 10 feet outside the door of my apartment and there is a really nice 40-50 yard hill to run up. Every once in a while I’ll change that up for longer runs on a football field. There I will do all different distance sprints, walk to back to where I started and run another sprint. It sucks, but I think its working.

[quote]SRS2000 wrote:
I wouldn’t do hard conditioning the day before squatting or lower body work. It will affect your strength for the workout the following day. You could do hard conditioning almost any day, except the day before your lower body training sessions.[/quote]

that’s what i’m doing , and it’s working well , if i run a hill or push a car the day before deadlifting or squating the session is not as good as if i have done it with a day off before

thank you for the advice

Wake up and either do 18min intervals followed by 20min run, or 40 min run seven days a week. Not pretty but it is what it is.