T Nation

Best Way to Schedule Conditioning?


#1

Hello, T-Nation friends. I've been following 5/3/1 principles from a year as it shown on my training log here in T-Nation forum.

The basic schedule is as it follows:
07:00am-08:00am 5/3/1 training - 4 days per week: MP day, DL day, rest day, BP day, SQ day, rest day, rest day. Repeat. *Train on an empty stomach, but not hungry because of the last strong meal every evening, just one black coffee in the morning.
08:30am-05:30pm - my job at the office on a f*****n chair
10:00pm-06:00am - sleeping, recovery, etc.
Repeat forever.

To the question: I wanna add conditioning work - in particular hill sprints and farmer walk (I do not have access to a prowler).
What is the best way to add it considering the above information about my daily life?

Thanks a lot for the help.


#2

seeing as you don’t seem to have the time to do the conditioning after your lifting, but prior to work, then the conditioning would be done after work. I think the general consensus would be to put the farmers walks on the upper days and hill sprints on lower days. have your rest days truly be rest days. if you do your conditioning after work, you would then really be needing that strong meal once you get home.

if doing the above doesn’t work out for you, then just do the stuff whenever you feel you have the time, getting it done is more important than when.


#3

Or wake up earlier, lift and do conditioning afterward. For example lift from 6:30-7:30 and condition from 7:30-8:00.


#4

[quote]dbarry14 wrote:
Or wake up earlier, lift and do conditioning afterward. For example lift from 6:30-7:30 and condition from 7:30-8:00.[/quote]

No problem for me to wake up earlier, but the gym opens at 07:00 and I’m first in the mornings. There’s no gym that opens at 06:30, i’ve checked them all.


#5

Use your rest days to condition? After work?


#6

You have no break on your day job? I ussually take a 45 minute break and do some mobility work around noon. You could do the conditioning stuff.
Why not after work?


#7

Understood. Most gyms by me open at 5 am during the week. Some even have 24 hour access via a key fob so you can go whenever.


#8

I’ve heard hills open all hours of the day, just a thought.

Personally, I’d never want to do hill sprints the day after a squat day but I’m sure people do. Other than that I don’t think it matters when you do your conditioning, just get it done.


#9

Thanks for all opinions. I decided (for this cycle): 2 days of hill sprints on lower days (after work). Rest days remain rest days (mobility work only)


#10

Hey spineshank, i do conditioning 2 days out of my 5 day a week training schedule. I got a hold of a big ass tractor tire that i flip for reps. The thing has got to be at least 250#s and i may be underestimating. Thats now one of favorite conditioning workouts. I also usually throw in some kettlebell swings which is awesome for conditioning your entire posterior chain.

I also throw in some box jumps and sometimes beat the crap out of that same time with a sledgehammer then i usually wrap it up with a slow paced 2 mile run. But seriously, if you can get your hands on a tractor tire, its an awesome tool to add to your conditioning regimen.


#11

Mon-Press/Deadlift/ assistance
Tues-Conditioning
Thurs-Squat/ Bench/assistance
Fri-Conditioning

or

Mon-Deadlift/Press
Tues-Conditioning/assistance
Thurs-Squat/Bench
Fri-Conditioning/assistance


#12

the holy hill

[quote]BillyHayes wrote:
[/quote]

at this moment I really like the classic 5/3/1 schedule (press/dl/rest/bp/sq/rest/rest) and i’ll stick to it


#13

That’s a good idea. I made some of the best gains of my lifting career with 5/3/1. Good luck!


#14

[quote]engelsdad422 wrote:
Hey spineshank, i do conditioning 2 days out of my 5 day a week training schedule. I got a hold of a big ass tractor tire that i flip for reps. The thing has got to be at least 250#s and i may be underestimating. Thats now one of favorite conditioning workouts. I also usually throw in some kettlebell swings which is awesome for conditioning your entire posterior chain.

I also throw in some box jumps and sometimes beat the crap out of that same time with a sledgehammer then i usually wrap it up with a slow paced 2 mile run. But seriously, if you can get your hands on a tractor tire, its an awesome tool to add to your conditioning regimen.[/quote]

The big ass tractor tire is a great idea too, just don’t have access to it here in the city. I’m planning to move to the country, build my own house and the big ass tractor tire will be one of my cures for sure.