Today we are not talking about training methods that deliver gains on multiple fronts like A+A or Q&D.
This issue of the StrongFirst newsletter focuses on specialized strength and endurance methods like heavy lifting and distance running.
The closer strength and endurance training sessions are in time, the more they interfere with each other. Thus, it is best not to train the two qualities on the same day.
There are additional considerations depending on the specific types of strength work. For neural adaptations take extra rest before lifting; for hypertrophy after.
When training the nervous system, the athlete must be fresh; lifting heavy when you are bushed is a waste of time at best. It is less important what happens after you set the bar down. Heavy iron lives by the words of a French king: “After me, I don’t care if there is a flood.”
For muscle mass, it is the opposite. Dragging your tail into the gym is not a problem but you must take it easy for 24-36 hours afterward. Easy “cardio” is okay but a hard run or a tough MMA practice within that time window would wipe out most of the muscle gains.
Programming is a science, a craft, and an art.
You can learn the science from textbooks and the craft from manuals. As for the art… To use a music analogy, once you have learned how to read notes, nailed your chords, and have played until your fingers bled, your work has just begun…
Nothing will elevate your art as much as “jamming” with your fellow fanatics. Join Fabio and Pavel for a “heavy metal jam session” in which they will improvise their way through ten case studies in strength training—submitted by you.
PROGRAMMING IMPROV, a new special event brought to you by StrongFirst, is coming to the US, Europe, and online this spring. To learn more, CLICK HERE |
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