A+A training delivers so many benefits and “what-the-hell effects” that it is easy to forget that its original purpose was narrow: making one’s fast fibers more aerobic.
A+A is applicable to three types of exercises: GPP, SPP I, and SPP II.
GPP is general physical preparation—exercises that do not resemble the athlete’s competitive event and provide a foundation for sport-specific training. What we teach at StrongFirst is mostly GPP.
SPP stands for special physical preparation. SPP II is synonymous with “sport-specific training.” SPP I is hallway between GPP and SPP II—there is a degree of specificity. |
| | Derek Toshner, StrongFirst Certified Senior Instructor,
doing some serious SPP I for rock climbing
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| Examples of anti-glycolytic training applied to SPP II include wrestling or punching a heavy bag for 30-60min and Verkhoshansky’s classic study of swimmers sprinting for 8sec and then treading water over and over.
An example of A+A for SPP I is a grappler doing kettlebell get-ups for up to an hour. Another is an athlete competing in a high rep pullup event like the Tactical Strength Challenge doing pullups following a set, rep, and rest scheme that enables a high volume with minimal acidosis.
In summary, when it comes to sport-specific and “semi-specific” training, keep the traditional exercises from your sport, only change the loading parameters to anti-glycolytic.
For your GPP exercise selections follow the standard guidance: do exercises that have the greatest and the broadest carryover to other activities. E.g., the pullup improves performance in almost anything and by a lot, which makes it a great GPP exercise choice. In contrast, the lat pulldown will make you better only at the pulldown, which makes it a lame GPP selection.
In addition to the above carryover consideration, there is a vital matter of balancing power and strength exercises the right way in your A+A training. We will address it in a future issue of StrongFirst newsletter; be ready for surprises.
Do not miss the opportunity to learn a great deal about practical applications of anti-glycolytic training at the upcoming All-Terrain Conditioning™ course. You can take in person or online. |
| | Derek Toshner, StrongFirst Certified Senior Instructor,
will be teaching the All-Terrain Conditioning™ course.
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| All-Terrain Conditioning™ Course
February 26-27
In Philadelphia or in your living room—be there. |
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