T Nation

Layer System and Conditioning

@CT: I’m just starting back with weights after a long time away (and possibly with terrible deconditioning by this point), but would like to start the Layer System. I’m also training for Tough Mudder that is about 5 weeks out, so I’m having trouble coming up with my split but with added conditioning. How can I incorporate some conditioning into the split? I was thinking about 2 a days type workouts with conditioning (Swimming, Hill Sprints, Tabata-style KB swings, or complexes ala ( http://www.T-Nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique ) in the AM and Layers work in PM? Or should it be the other way around? I care about strength and physique but I also want to make sure I’m still prepared for the event.

As far as my split, I was thinking:
Day 1: High Pulls
Day 2: Incline Tilt BP
Day 3: Off (conditioning only)
Day 4: Deadlift (hoping to get the Deadsquat bar soon)
Day 5: High Pulls
Day 6: Decline Tilt BP
Day 7: off (conditioning only)
repeat for ~5 weeks

I would appreciate your thoughts. Thanks so much!

[quote]ill21luz wrote:
@CT: I’m just starting back with weights after a long time away (and possibly with terrible deconditioning by this point), but would like to start the Layer System. I’m also training for Tough Mudder that is about 5 weeks out, so I’m having trouble coming up with my split but with added conditioning. How can I incorporate some conditioning into the split? I was thinking about 2 a days type workouts with conditioning (Swimming, Hill Sprints, Tabata-style KB swings, or complexes ala ( http://www.T-Nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique ) in the AM and Layers work in PM? Or should it be the other way around? I care about strength and physique but I also want to make sure I’m still prepared for the event.

As far as my split, I was thinking:
Day 1: High Pulls
Day 2: Incline Tilt BP
Day 3: Off (conditioning only)
Day 4: Deadlift (hoping to get the Deadsquat bar soon)
Day 5: High Pulls
Day 6: Decline Tilt BP
Day 7: off (conditioning only)
repeat for ~5 weeks

I would appreciate your thoughts. Thanks so much![/quote]

Honestly I do not like when people add conditioning work to the layer system. It is already hard to recover and grow from it as it is, hard conditioning work will surely lead to stagnation if not regression. Do not chase two rabbits at once.

@CT thanks for the feedback, that is what I figured: trying to do too much. Just for the next 5 weeks, would you recommend something like the Indigo Training program or the 6 weeks to Super Hero? In the mean time I’d like to improve strength, work capacity and endurance then after the 5 weeks start full-fledge layer system…so would you suggest a particular route as a “Layers System Primer”?

The 5/4/3/2/1 HDL offers great conditioning the way it is. Especially with snatches, cleans, and high pulls.

@howie…that is true…I guess I am just a little worried about keeping up and improving the endurance/conditioning for the event…would conditioning/ energy systems work interfere with recovery if I kept them to off days instead of adding them to layer days?

I don’t know, I guess with Plazma, Indigo and MAG-10 I figured my work capacity would be able to support both at least just for the short term until after the event…then I would just focus on Layers System. Decisions, decisions…thanks for the input