How much cardio does everyone do?

[Deleted]

How much extra activity does everyone do outside of the gym to maintain various abilities powerlifting does not build?

I myself have drastically reduced physical activity to ensure full recuperation between lifting sessions and as a result am feeling the effects of not being so 'fit' including in the gym.

[davebates]

Dec 25, 2008 10:51:19 GMT -5 @bradcutler said:

How much extra activity does everyone do outside of the gym to maintain various abilities powerlifting does not build?

I do 3 extra workouts a week that help me recover from the main workouts. They take me about an hour.

I myself have drastically reduced physical activity to ensure full recuperation between lifting sessions and as a result am feeling the effects of not being so 'fit' including in the gym.

[Deleted]

Dec 26, 2008 1:18:14 GMT -5 davebates said:

Dec 25, 2008 10:51:19 GMT -5 @bradcutler said:

I do 3 extra workouts a week that help me recover from the main workouts. They take me about an hour.

What does this usually involve Dave? I have been doing high (80-90% of MHR) for 20 minutes 3-4 times a week on off days from the gym. Usually in 5 minute bursts, rest as necessary then another 5 minutes etc.

Any thoughts?

[erictalmant]

Surely you have seen my GPP recommendations for novices and rated lifters?


....right....?

[Deleted]

Dec 26, 2008 9:59:12 GMT -5 erictalmant said:

Surely you have seen my GPP recommendations for novices and rated lifters?


....right....?

I skim read so probably not ;D Whats the difference for that and a CMS lifter? Im just over CMS for a 90kg (raw) now, how much difference will that make...?

[benburgess]

Not as much as i should.

If i get out for a walk with a few hill sprints or similar thrown in a couple of times a week i'm fairly happy.

I should be doing this:

Session 1:
60 minutes total
1. Warm-up/Stretching: 10 minutes
2. Sprints from high start position (80-89% of best time) x 5 repetitions x 30 meters; 2 x 60 meters
3. Regular start sprints 80-89% x 1 x 100 meters
4. Running with high knees with short steps 4 x 50 meters
5. Standing jumping exercises, alternating two and one leg take-offs x 20 jumps
6. Running long jumps (5-7 steps and no LESS than 80% of max) x 10 jumps

Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time

Session 3:
60 minutes total
Everything is the same as session 1 EXCEPT the last exercise is High Jump or Long Jump x 10 total jumps

Session 4:
120 minutes total
1. Warm-up/stretching: 20 minutes
2. Dynamic Flexibility/Mobility Exercises: 10 minutes
3. Standing jumping exercises (1/3/5 jumps), alternating two and one leg take offs x 50 jumps
4. Throwing exercises (shot put, medicine ball, whatever) bending over and throwing behind and in front of the head x 100 throws
5. Cross country running or jogging at a moderate pace for at least 15 minutes.

[Deleted]

Dec 27, 2008 5:46:03 GMT -5 benburgess said:

Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time

Did you say soccer ball??? ;D

[benburgess]

Dec 27, 2008 14:38:35 GMT -5 @bradcutler said:

Dec 27, 2008 5:46:03 GMT -5 benburgess said:

Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time

Did you say soccer ball??? ;D

Nah, Eric did.

[davebates]

Dec 26, 2008 4:14:40 GMT -5 @bradcutler said:

Dec 26, 2008 1:18:14 GMT -5 davebates said:

What does this usually involve Dave? I have been doing high (80-90% of MHR) for 20 minutes 3-4 times a week on off days from the gym. Usually in 5 minute bursts, rest as necessary then another 5 minutes etc.

Any thoughts?

Hi Brad,
What I usually do is not the norm.
On my non training days (3 days a week) I have a group of exercises that I like to do. They do not build my strength. I use them to get the blood flowing and get me in better condition to survive the beatings that lie ahead.

here is the list:
Prowler sled 4 trips (about 30 sec to a minute long for each trip)
the following I do for (3 sets of 10 reps)
reverse hyper
standing abs
45 degree obliques
pulldowns
seated dumbell presses
forearms
barbell curls
lying dumbell extensions
pushdowns
seated cable rows
glue ham raises

[Deleted]

Ahh ok, so what percents do you use these for? Reps?

[spsfw]

I do the same as Dave- the way I have been doing it is choose a couple of lower and a couple of upper body exercises- I try to keep the weights light (light enough so that I am not straining hard) and keep rest to a minimum- as Dave said- get the blood pumping and get myself breathing heavy- 3 sets of 10 on most.
I also try to walk most days- 15-30mins. This seems to loosen things up and helps me get over the pain from the sessions.

[erictalmant]

Dec 27, 2008 14:38:35 GMT -5 @bradcutler said:

Dec 27, 2008 5:46:03 GMT -5 benburgess said:

Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time

Did you say soccer ball??? ;D

Re-read it: it says kicking the soccer ball

[erictalmant]

Dec 28, 2008 3:55:21 GMT -5 @bradcutler said:

Ahh ok, so what percents do you use these for? Reps?

Light. Light. Light.

Light to the point that you and I could carry on a conversation very easily while you are doing all of this stuff.

Dave takes more of a "weight room" approach to his GPP; as I tend to favor the old weightlifter's approach with more flexibility exercises, "cardio" work, etc.

I will say this and I believe that this is the first time I have publicly posted this: but "older" lifters (say, those over 25) might seem to do better on GPP days with more of the weight room GPP than the "cardio" GPP.

Might.

The jury is still out on this one so everyone's input is greatly appreciated.

[erictalmant]

Dec 27, 2008 3:48:35 GMT -5 @bradcutler said:

Dec 26, 2008 9:59:12 GMT -5 erictalmant said:

Surely you have seen my GPP recommendations for novices and rated lifters?


....right....?

I skim read so probably not ;D Whats the difference for that and a CMS lifter? Im just over CMS for a 90kg (raw) now, how much difference will that make...?

This is a tough question to answer because I am not there to assess your general preparedness.

Some CMS lifters are in great shape and can move from one heavy work set to another on regular training days with only 2-3 minutes of rest. Others need much more than this and it is the latter that would probably stand to benefit more from the "cardio" kind of GPP that I recommend over the "weight room" GPP that Dave recommends.

In other words, if you are a CMS and you got there by not being that conditioned (many lifters know if they are generally athletic and in good condition or not) then you have not "tapped that well" so to speak and could probably benefit greatly from increasing your general preparedness. However, if you are in pretty good shape already (can run a mile in under 7:30 or so-just an example; not a standard) and you seem to move through your workouts without having to take long rest breaks then perhaps you might benefit more from Dave's recommendations.

What the Russians consider a CMS is not what it would mean here i America because we know that the Russian CMS is well conditioned because they have "come up through the system". The American/British/Whatever CMS could either be in great general shape or not.

Make sense?

[erictalmant]

Dec 27, 2008 5:46:03 GMT -5 benburgess said:

Not as much as i should.

If i get out for a walk with a few hill sprints or similar thrown in a couple of times a week i'm fairly happy.

I should be doing this:

Session 1:
60 minutes total
1. Warm-up/Stretching: 10 minutes
2. Sprints from high start position (80-89% of best time) x 5 repetitions x 30 meters; 2 x 60 meters
3. Regular start sprints 80-89% x 1 x 100 meters
4. Running with high knees with short steps 4 x 50 meters
5. Standing jumping exercises, alternating two and one leg take-offs x 20 jumps
6. Running long jumps (5-7 steps and no LESS than 80% of max) x 10 jumps

Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time

Session 3:
60 minutes total
Everything is the same as session 1 EXCEPT the last exercise is High Jump or Long Jump x 10 total jumps

Session 4:
120 minutes total
1. Warm-up/stretching: 20 minutes
2. Dynamic Flexibility/Mobility Exercises: 10 minutes
3. Standing jumping exercises (1/3/5 jumps), alternating two and one leg take offs x 50 jumps
4. Throwing exercises (shot put, medicine ball, whatever) bending over and throwing behind and in front of the head x 100 throws
5. Cross country running or jogging at a moderate pace for at least 15 minutes.

Yes-that is my recommendation and that template would be your goal. To just jump into all of that overnight would not be a good idea. You need to gradually work your way towards being able to do something very similar to this.

Keep in mind that when it comes to GPP the most important thing is TOTAL TIME in minutes per week.

[Deleted]

Dec 28, 2008 9:55:12 GMT -5 erictalmant said:

Dec 27, 2008 3:48:35 GMT -5 @bradcutler said:

I skim read so probably not ;D Whats the difference for that and a CMS lifter? Im just over CMS for a 90kg (raw) now, how much difference will that make...?

This is a tough question to answer because I am not there to assess your general preparedness.

Some CMS lifters are in great shape and can move from one heavy work set to another on regular training days with only 2-3 minutes of rest. Others need much more than this and it is the latter that would probably stand to benefit more from the "cardio" kind of GPP that I recommend over the "weight room" GPP that Dave recommends.

In other words, if you are a CMS and you got there by not being that conditioned (many lifters know if they are generally athletic and in good condition or not) then you have not "tapped that well" so to speak and could probably benefit greatly from increasing your general preparedness. However, if you are in pretty good shape already (can run a mile in under 7:30 or so-just an example; not a standard) and you seem to move through your workouts without having to take long rest breaks then perhaps you might benefit more from Dave's recommendations.

What the Russians consider a CMS is not what it would mean here i America because we know that the Russian CMS is well conditioned because they have "come up through the system". The American/British/Whatever CMS could either be in great general shape or not.

Make sense?

Yes thanks

[erictalmant]

More on GPP:

[Deleted]

Fantastic, thanks for that Eric.

[Deleted]

Dec 29, 2008 4:58:52 GMT -5 @markrobinson said:

Fantastic, thanks for that Eric.

Ditto, interesting stuff.

[benburgess]

Dec 28, 2008 9:56:57 GMT -5 erictalmant said:

Keep in mind that when it comes to GPP the most important thing is TOTAL TIME in minutes per week.

Exactly what i DIDNT want to hear!!!

Time I what I have least of, personally. Recovery I generally do fine with, energy is rarely a problem, and motivation never. But with work, family, etc. finding another 4hrs a week to devote to training is tough which is why untill now I generally have been doing short walks (30min) interspersed with sprints, to try and get some work done in what time i have...

This thread is good though, I've been out twice this week already and usually i'd maybe have swerved one GPP session already.