Q&A #1

Hi, my name is John from Stoke. At what point does conditioning become detrimental to strength?

 

Dear John,

 

By the time you read this letter, I'll be gone. Good question though, one that I've though long and hard about myself.

 

I believe it is all about goals and making sure your programming reflects this. If your goal is to get strong then heavy lifting is the shit. Low reps, long rest and hitting compound lifts. To perform a conditioning workout before this will lessen the effect. Fatigue will lead to a decrease in the subsequent lifting performance.

 

Performing conditioning post heavy lifting my seem to be the win but I disagree. In order for the body to get stronger it needs to recover. Therefore conditioning will compromise the recover of the strength training(ATP-PC system). Energy needed to repair your muscles will take another metabolic pathway to help your anaerobic and aerobic systems recover.

 

I know last week, in one day, that I did heavy squats then rugby training with a large number of sprints. The next day I had awful muscle soreness. This week I did the sprints yesterday and I'll squat today - feeling fresh. The muscle soreness from last week effected me for 2 days. I overdid it.

 

Conditioning should, to make it work, be hit 110% and rested. You should leave your pride in the pool of sweat you create. Strength work should also be hit 110% and rested.

 

However, in any scenario, it is your goals that are key. If you're looking to get strong then any conditioning work that compromises your strength work is detrimental. Too fucked to do those squats this morning? You trained too hard yesterday, ate crap, slept badly or all three.

 

Conditioning should, to make it work, be hit 110% and rested. You should leave your pride in the pool of sweat you created. Strength work should also be hit 110% and rested.

 

Programme rest, be realistic - especially with a young child ;)

 

When exactly in a workout does it become detrimental? I don't know. It'll take some N=1 experimentation. If you're conditioning is leaving you too fatigued to lift properly then you are doing too much.

 

With time, by increasing your workload slowly, you will recover quicker. This is you becoming more conditioned. As your body allows you to push harder you can decrease the rest or up the intensity.

 

Consider your goals and programme wisely. Leave your pride at the door.

 

Se debrouiller, Charlie.