T Nation

Best Cardio for Powerlifting


#1

I was looking for a form of cardio that would be best for powerlifting. I’ve made a lot of progress over the past 6 months or so and I don’t want to damage my strength gains but I realized I should probably loose 20lbs or so for overall health. What would be the best option? Prowler work? Sprints? Bike riding? I’m open for suggestions


#2

Good old Low Intensity steady state for 20-40 minutes a few days a week works great.

You can throw in some sled work, stair mill, etc


#3

@bigtom91 personally, I like to use HIIT cardio 2-3 times a week to cut fat and maintain muscle. I’ll usually rotate between two workouts. One is a circuit of hammer swings(hitting the shit out of a tractor tire w/ a 12lb sledge), KB swings with a 55lb KB, and burpees, all done for 1 minute a piece, resting while my partner does his set. Repeat 3-5 times. The other is sprints, mixing 200s, 100s, and 50s for a total of 800m. Sometimes I’ll substitute one of these w/ circuit lifting. Mine consists of deadlift, dip, power clean, pull up 6-8 reps for each. I always finish my HIIT workouts with a brisk 2 mile walk to cool down and burn some extra calories while my metabolism and Har are still jacked up.


#4

@BigTom that is your cardio in addition to powerlifting? I thought HIIT training and powerlifting was almost contradictory? are you doing these workouts after ur powerlifting routine or offdays?


#5

@corstijeir that is what I was recommended by a coach. I don’t do cardio at all normally but the topic came up when I asked about weight class selection going down the road. I was advised to mix in light cardio 3-4 days per week in order to regulate body composition as I gain weight. I was surprised as I see higher intensity “conditioning” type exercises are usually recommended for powerlifters. I have a meet in 2 weeks so will not change my training at this point but am considering following this advice in my next training cycle.


#6

Conditioning vs cardio, read any of the books by Jim Wendler.