T Nation

Not Improving? Your Conditioning Sucks


#1

Doing the same shit, same weight, and feeling like nothingâ??s happening?
Try this for a 6 week cycle.
Start the cycle:
De-condition for 9 days, that means NO workouts. It does mean stay active, pick up games of B-ball, bike riding, hiking, etc, not sitting on the couch eating potato chips.

Then, perform the following workout twice a week on your off days to spur better recovery from your grueling workouts that leave you sore and smoked. Keep the big lifts, shit can the isolation bullshit. Just heavy 3 days/week with these thrown in between.

Using the standard Tabata Protocol timing (8 rounds, 2:1 work:rest ratio; means 20 seconds of work followed by a 10 sec rest = one round)
If you donâ??t know about Tabata and Kettlebells, go to: www. Midwestkettlebell.com
For more info.

Exercise #1 Jump Rope, medium rhythm
Targets: Cardiovascular, calves, quads. Improves hand-eye coordination. Helps ankle mobility. May or may not aggravate existing knee/ankle problems.
8 Rounds
Approx. 4 minutes total time
Rest 5-10 minutes

Exercise #2 Renegade Rows with Kettlebell or bent over barbell rows
Targets: Entire body with emphasis on Lats, core, biceps, and grip.
NOTE: Will have to drop weight to at least ½ the typical working weight. Wonâ??t be able to rep out with this one, and the reps will decline towards the end.
8 Rounds
Approx. 4 minutes total time
Rest 5-10 minutes

Exercise #3 Kettlebell clean and alternating press (can substitute with dumbbells)
Targets: Delts, triceps, Lats and core if done properly.
NOTE: The reps will be low, 3-4 per arm. Donâ??t go fast, do them right.
8 Rounds
Approx. 4 minutes total time

Total Recovery Workout including rest is only about 25 minutes. You will have worked up a sweat and be breathing hard, but should feel energized, not smoked. This will facilitate recovery from the previous workout.

Tabata protocols can be used as an extremely efficient workout/conditioning tool in their own right, not just as a recovery tool. Again, check out the website mentioned above.

Remember, the better your cardiovascular/respiratory system is, the more reps and volume you will be able to achieve on your power workouts. Donâ??t neglect this aspect or youâ??ll be doomed to stagnation.


#2

Sounds good!


#3

What the fuck is this shit?


#4

I’ll pass thanks.

S


#5

Considering how most people training inconsistently I find it amusing how so many PT prescribe deconditioning or deload phases.

Look around, people! Too much exercise is NOT what is wrong with Americans or casual gym goers.


#6

Nice plug… This isn’t the “peddle your wares” forum.


#7

Or you could bump up the calories, keep the isolation exercises, and not take unneeded rest from your normal routine.