Conditioning at WFAC

[cannibal.horse]

Mark,

I noticed in your interview with Wendler you acquired an econo prowler for the gym and gave hill sprints a go. In your Starting Strength in Texas package I also noted you included prowler work and running in your pasture.

I was wondering when you started adding conditioning work, what it consists of, its frequency and what successes you've found with it.

Thanks!

[Mark Rippetoe]

We started doing conditioning work about 10 years ago, first the sled pull, then CrossFit, and now the prowler. We have most successfully conditioned with the prowler, in terms of the most conditioning with the least interference with training.

[WayneRooney]

Do you ever have novices use the prowler?

I don't understand why novices are advised to stay away from conditioning even though they have the best recovery ability.

[Mark Rippetoe]

They are advised to omit conditioning because they do not need it. Their work capacity increases because their force production capacity is increasing. This spares recovery capacity for growth.

[Dillman]

Do you use the prowler exclusively for conditioning or do you use high rep squats and/or barbell complexes as well(for yourself and clients)?

[WayneRooney]

Makes sense - thanks.

OP there is a great article somewhere on this site about the prowler and quite a few threads.

[Mark Rippetoe]

Do you use the prowler exclusively for conditioning or do you use high rep squats and/or barbell complexes as well(for yourself and clients)?

We use the prowler, since it produces conditioning without the soreness that CrossFit produces.

[Dillman]

We use the prowler, since it produces conditioning without the soreness that CrossFit produces.

That makes sense.

To be clear I wasn't implying 100 reps of hindu squats or any silly crossfit BS. I was thinking more along the lines of the 20 rep squats that are mentioned in SS3 and detailed elsewhere. I have only done 10 rep squats and those kept me breathing hard for a long time afterward I imagine the 20 rep squats would be quite effective in creating a substrate deficit like the prowler but I suppose soreness could be an issue with those.

[Mark Rippetoe]

I don't think 20-rep squats have been promoted as a conditioning protocol, certainly not by me.

[skipbeat]

Any programming tips for prowler conditioning, or pretty much just push it around and you'll improve? I seem to be improving quickly.

Also, have you ever had prowler flu Rip?