high intensity glycolytic exercise

[rocko]

Mark:
On PP you suggest that high intensity glycolytic exercise be used alongside weight training since it doesn't significantly reduce strenght training gains and drives improvements on Vo2 max. Could you give examples or suggestions? Thank you.

[Mark Rippetoe]

I like pulling the sled. Sprints work well, as do CF metcon type workouts.

[Andy Baker (KSC)]

Rocko,

You might consider reading some of my posts on this topic if it is of interest to you. The programs I have laid out are more for intermediates than beginners so if you are still on SS then stick with that until it runs its course.

You might consider Barbell Complexes as another conditioning modality. These can be easily implemented on the tail end of a workout or even used as a good warm up. I've been using these quite often in recent weeks, before and after workouts with no ill effects on my strength progress, in fact, I dare say that my recovery has been better with their inclusion, and my conditioning is much improved.

As with anything else, start with light weights and low volumes and gradually increase the workload over time. These aren't done for strength, so you shouldn't ever really be straining against the weight.

[Andy Baker (KSC)]

Uh oh. I just listened to Mike Boyle's podcast about the dangers of high rep Olympic lifting so I guess the barbell complexes i recommended in my previous post are outlawed now.

That would break "THE GOLDEN RULE OF WEIGHTLIFTING which states that you never go above six reps." I guess if you did seven reps you would spontaneously combust or something.

Well I guess, Boyle did have a point with that statement because we know that "any good weightlifting coach will tell you never to go above six reps on an O-lift." Well, I know Mike Burgener is a strong advocate of CF, and I know CF is a strong advocate of high rep o-lifting, so I guess Mike Burgener isn't a good O-lifting coach anymore.

This guy is unfucking believable. If anybody doesn't know what I'm talking about go to the CF main site and dig through the radio archives to find Boyle's tirade about CF. This dude is a fucking farce. I know his all his literature like the back of my hand and its crap. I could go on all day about this guy, but Mark probably wouldn't post it, so I'll stop here.

[Mark Rippetoe]

I might post it. I might even talk about it.

http://library.crossfit.com/free/aud...nt5-081007.mp3

[rocko]

KSC:
I'm actually looking ahead. Right now, I'm at the novice level on my seventh month, milking the program for all that it's worth. I plan to follow a Texas Method program at the intermediate level. Once addapted to the new program I would like to add extra training to improve my Vo2 max as a secondary goal, keeping strenght gains as the primary goal. I only have 3 days to train, so your Barbell Complexes suggestion has caught my attention.
I like Marks' suggestion to do Metcon too. I just don't know how I would incorporate them in a 3 days a week intermediate program. Could you or Mark advice any further? Thank you.

[djl236]

Uh oh. I just listened to Mike Boyle's podcast about the dangers of high rep Olympic lifting so I guess the barbell complexes i recommended in my previous post are outlawed now.

That would break "THE GOLDEN RULE OF WEIGHTLIFTING which states that you never go above six reps." I guess if you did seven reps you would spontaneously combust or something.

Well I guess, Boyle did have a point with that statement because we know that "any good weightlifting coach will tell you never to go above six reps on an O-lift." Well, I know Mike Burgener is a strong advocate of CF, and I know CF is a strong advocate of high rep o-lifting, so I guess Mike Burgener isn't a good O-lifting coach anymore.

This guy is unfucking believable. If anybody doesn't know what I'm talking about go to the CF main site and dig through the radio archives to find Boyle's tirade about CF. This dude is a fucking farce. I know his all his literature like the back of my hand and its crap. I could go on all day about this guy, but Mark probably wouldn't post it, so I'll stop here.

KSC, would you reccomend doing a BB complex once a week like a metcon workout, i.e. Cindy (prob my fave CF WOD)? And you could post an example complex, it sounds like a fun and different way to get some conditioning in besides doing sprints or a workout like Cindy. Thanks.

[Andy Baker (KSC)]

BB Complexes can be thrown in anywhere in the program. You can do them after a workout, on their own day, or as a warm up for your strength training. Just like all other forms of metcon it is best not to add in a shit ton of volume right off the bat. Start with a manageable workload and gradually increase frequency, volume, and weight. Go look at my training log on the forum if you want some complex examples.

[Tuesday]

KSC, would you reccomend doing a BB complex once a week like a metcon workout, i.e. Cindy (prob my fave CF WOD)? And you could post an example complex, it sounds like a fun and different way to get some conditioning in besides doing sprints or a workout like Cindy. Thanks.

I'm not KSC and he is much more knowledgeable than me, so he may want to correct some of this.

I like using complexes as warm ups. I think they're good for developing and reinforcing technique.

Complexes are easy enough to construct. You just move the bar around in a series of exercises that you can string together so that each starts where the last left off. You can add in deadlift variations, power shrugs, clean and snatch variations, reverse curls, presses, push presses, jerk variations, french presses, thrusters, Sotts presses, snatch balances, squat variations, and others. You can use barbells, dumbbells, kettlebells, sandbags, rocks, crates, or whatever's available. And you can use low reps, high reps, or different numbers of reps for each exercise. 40-50 total reps per set with less than 10 reps per exercise seems to be the sweet spot for me, but don't be afraid to experiment -- endless possibilities, and all that.

Here's one I've been using since I learned that I shouldn't do o-lifts for more than three reps at a stretch (cool chick, great blog, read it if you're into o-lifting) and that Boyle is a maniac for allowing sets of six:

Load the bar very light and complete all reps without putting the bar down.
deadlift x7
hang clean x7
press x7
clean grip overhead squat x7
behind the neck jerk x7
back squat x7
rest for 1 minute and repeat once

[Andy Baker (KSC)]

I agree with most everything stated here. I use them mostly as a warm up as well, and they are good for re-inforcing technique, although I would argue that technique is hard to reinforce if you are using rocks.