Archive for May 3rd, 2009

Endurance

 
The most common and familiar form of training undertaken is steady state training. The usual staple of running, cycling, swimming or rowing, or whatever, continuously for a prolonged period of time is generally regarded as the best way to train. While this form of training does work very well for most unconditioned athletes there are other form of training which require less time and increase your aerobic capacity a lot more significantly. One such example is the “Tabata” interval used in CrossFit.

 
Dr Tabata found in a study that by using his protocol of work to rest (20 seconds Work: 10 seconds Rest) he could significantly increase the aerobic capacity, or cardiovascular and respiratory endurance, of his test subjects with just three sessions of 16 minutes per week. These increases was even greater than that seen in another group using more traditional and time consuming methods of continuous training. Of course the intensity of the training is much higher and demonstrates that intensity is the key in improving performance. If you’re coming to the gym and reading on the treadmill or bike, I’ve got news for you you’re not reading while you exercise, you’re just reading. Intensity is the key!

 
TODAY’S WOD

If you’re not going to rest then:

 
Deadlift

 
3-3-3-3-3reps

 
This means, after a warm up and working up gradually in a number of sets get to a weight where you can only do three reps of the weight. Do this five times resting as required to regain your strength in between sets but not get cold.
If you haven’t done this heavy work with a trainer yet come and see Tommy about it.