T Nation

Conditioning Challenge - What to Do After


#1

Hello,

I'm starting to see the light at the end of the conditioning challenge tunnel.
I would love to call it the prowler challenge, but I don't have access to a prowler so I used a sled instead. So conditioning, sled or whatever challenge, you get the point.

First, thank you Jim Wendler for having written the prowler challenge. I wanted to improve my conditioning and it works very well. Overall it is the most awesome thing I've done yet training-wise (In my admittedly short 20 months training experience) and I just feel great. Can't say that I don't hate dragging a heavy sled, but that's another problem.

The question is about the focus after the conditioning emphasis. As my recovery greatly increased, I feel that volume would be an adequate focus next.
My favorite template so far is the full body one, so maybe I should run that one again, or the Building the monolith one ?
I'm not an athlete and am training just because I enjoy getting stronger.

Sorry about the vague question. I just wonder what is the most logical step after a conditioning emphasis.


#2

Have you already done the BBB challenge and strength challenge? If so, then start the rest pause challenge and after the 100 rep challenge. That way you will complete the “year of 5/3/1 challenges”.


#3

The idea is seducing, but :

  1. Challenges are great, but the sled challenge is quite taxing physically and mentally. I’d rather not hear the word “challenge” for a month or two.

  2. I’m not looking for a template. Once I know what to chase, the best template for me will be obvious. I often see a hypertrophy / strength cycle, but I wonder where conditioning would fit in this cycle.

Maybe I’m overthinking it.


#4

[quote]Zorglub wrote:
The idea is seducing, but :

  1. Challenges are great, but the sled challenge is quite taxing physically and mentally. I’d rather not hear the word “challenge” for a month or two.

  2. I’m not looking for a template. Once I know what to chase, the best template for me will be obvious. I often see a hypertrophy / strength cycle, but I wonder where conditioning would fit in this cycle.

Maybe I’m overthinking it.[/quote]

You are overthinking it - we follow the base beginner FSL program for 2+ cycles after a challenge. Then go for something else.

I’ve been training for NOV challenges for awhile now and each challenge requires the same basic strength work - so nothing has to change too much when lifting. I have found that to work infinitely better for me. It may for you.


#5

Youre going to need to continue to do cardio to maintain your new found endurance, otherwise you’ll lose it in about a month. Here is what I do before (on upper body days) and after (on lower body days)

Bike Sprints: 10/10, 20/20,30/30,40/40,50/50

where x/y means “x seconds rest, y seconds sprint”

In my case though, I use distance because my broke ass bike machine doesn’t have a timer.


#6

So a basic program will do the trick for the next two months and I can think about another challenge after that.
Noted, thanks again Jim.

[quote]Aero51 wrote:
Youre going to need to continue to do cardio to maintain your new found endurance, otherwise you’ll lose it in about a month.[/quote]
Indeed. Endurance comes fast and leaves even faster. I’ve experienced that in the past and do not want that mistake again : I’m far too happy to feel back in shape. Thanks for the reminder and the suggestion.