Training Plan: Conditioning

You probably noticed I took some time off.

Because of that, I’ve screwed up hitting some goals I had for this year, so I’m moving on to putting together some for next year.  Since the primary goal is still a total, getting strong is number one.  But now I’ve got some time to play with, and I need to improve my conditioning and work capacity.  I also need to drop a little bodyfat.

I can’t just jump in to prowler pushing and sprints and running hills; I’ll overtrain and hurt myself.  So it’s a slow and steady build up over a couple of months.  The good thing is that conditioning tends to be something you can gain (and lose) pretty quickly.

For the first 4 ‘weeks’ of training (I train using an 8 day week), I will add a 20-45 minute AM walk on non lifting days.  On lifting days, I will add 20-30 minutes of steady state cardio.  This work will be monitored as best I can, with two days of work in  the ‘fat burning’ or ‘recovery’ heart rate, and two days in the ‘aerobic’ or ‘cardio’ heart rate.

The lower of the two is 60% of max, which for me is about 110 to 120.  The higher is about 70% of max, 130 to 140 bpm

Typically, I can get to 110 on a treadmill.  To get up over 130, I need to use an elliptical machine or a bike (or, FSM forbid, run).

The next 4 ‘weeks’ I will add in a 20 – 45 minute walk in the morning every day.  I’ll also shift all of the cardio after lifting to the higher heart rate.

The next 4 ‘weeks’ I’ll continue with this work, but add in at least one session of much harder work.  That work will be sprinting, running hills, pushing a prowler, pulling a sled, etc.  The added session will be on a non lifting day (probably a weekend day), and will replace the AM walk.  I may also add in a second day of this work in place of the post lifting session.

At that point, we’ll see where I am and what I need to do.

I’m going to couple this work with paying more attention to what I’m eating, so I would expect a nice slow change in body composition.  Lifting will continue on the Westside/Conjugate style using the template I’ve been using.



About Paul Stagg

Husband, lifter, MBA in Baltimore, MD. Will post about Powerlifting, politics, Classical Liberalism, Economics, building wealth, self improvement, productivity, heavy music, wine, food, beer, and almost anything else. View all posts by Paul Stagg

2 responses to “Training Plan: Conditioning

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