Originally Posted by
bikesandcars
Thanks! Well timed (for me) and a great article. The 3 step novice to pro model outlined in the article makes a lot of sense to me (1:strength/practice, 2:strength/practice/conditioning, 3:strength/practice/conditioning under periodization).
Is there another depends on top of the one listed? As in it depends what kind of "conditioning" most lines up with your sport?
The "sport" may focus in one or several areas: high intensity anaerobic (olympic weightlifting) (atp cycle), anaerobic (glycogenic) (100 meter sprints) or highly aerobic (Triathalons). It may be predominately a mixture of 2 as is the case of a sport like soccer or even all 3 in the case of a long BJJ match. The energy systems involved are always all 3, but the percentage of time you spend in each zone should largely dictate your training right?
It seems the consensus here is that building anaerobic cardio can be done quickly with focused training and/or practicing the sport and that it piggybacks nicely with strength (I agree).
I would add that based on research by others in the field of endurance sports (those training triathletes, marathon runners, etc) that the adaptations required to efficiently perform endurance events take time to develop and require specialized training that can follow a steady progression conceptually similar to strength training, though the methods are dissimilar.
I think getting strong will benefit the marathoner but not necessarily the marathoner's time unless they are also doing sufficient aerobic conditioning and keeping their power output to weight ratio in check. I guess the opposite viewpoint would be that aerobic training will benefit the weightlifter (in general) but not necessarily their strength in the competitive lifts (so spend your recovery dollars accordingly and wisely). You can't train one extreme and just hop into another.
Should a person doing an aerobic intensive sport like marathons alter step 1 to include both (strength and conditioning) where strength is this program and conditioning is longer slower training (aerobic only, could be a mix of activities). Practice in this case would be in-season running / races or running race pace.
I know this isn't a place to discuss endurance training, but this program seems optimally suited as the strength portion of an endurance athlete's training and later on periodization.