Out of Shape...CRAP!

Had my first training session this morning, following my meet last weekend.

Now that the weather is heating up, I've decided to add some hill sprints in a couple times a week to improve my conditioning, and the timing couldn't have been any better.

As a newbie to the powerlifting style of training, I always wondered how conditioning played a role in lifting 1-5RM? I understand that it aids in recovery, but in terms of "cardiovascular needs", I didn't see the connection...until today!

I've been using 5/3/1 for the past 5 months, and thus far, it's been amazing. After my lack-luster performance at the meet though, it became apparent that my main lifts need a lot of technical work, so I decide to implement the Boring But Big Assistance Program as outlined in the book. HOLY SHIT did it kick my ass this morning. I did my usual sets of deads as my main lift, and then hit squats for 5x10 at 185lbs (my approx. 40% training max as suggested in the book). By the 3rd set, I was gasping for air, having trouble recovering, and by the end of the 4th set, I was feeling light headed and seeing stars.

Time to get my fat ass moving...

Hill sprints seem to be doing the trick so far. Anyone have any other conditioning tricks up their sleeve for when I do find the need for a little variation?

Use a bike,the stationary ones that you can set a precise resistance,with a pedometer,and a heart monitor.Do your squat set,then a timed period on the bike,say 3 mins,keep a set cadence,say 80,record your HR at the start and finish of the bike,next set....I used to do this a lot,people thought I was an alien.Figure what your safe heart rate is for your age,IIRC,it's 220-your age,but that can vary for people,mine wad 15 years better at 40.

I am a firm believer that even powerlifters can benefit from a high rep range, especially the period following a meet (and thus far away from the next meet!)... I like to keep squat reps in the 15-20 range at times, but keeping the weight really high. This really works the cardio, but also strenght if pushing to failure. I also believe that in order to maximize your performance (whether its measured through wilks, or simply against the other lifters in your own class) a relatively lean % bodyfat is best. Stereotypically, powerlifters are not lean, but I truly feel the most successful ones are in fact relatively muscular! Just reducing bodyfat does wonders for cardiovascular fitness. I say keep doing what your doing, and don't try to get into anything over the top. It all depends though on goals of course, physical fitness overall, or strictly optimal powerlifting performance.

Talking about this is REALLY motivating for myself! with bodybuilding on my mind 24/7, it will be a good relief to get back to overall strength and physical fitness, and not just what I look like for 24 hours :)

Good article...
P


The Prowler

By Dave Tate

For www.EliteFTS.com

We’re all going to die.

How many times have I read about lifters, ball players, and ex-athletes dying too soon? This hits home for me at least 3–4 times a year because I personally know these guys. How many times do we just blow it off and move on? If I were to guess, I would say not very many. When we lose someone close to us due to a heart attack or some other cardiovascular-related cause, we tend to question ourselves and make new commitments to our physical state…

“I really need to start walking.”

“I need to ride a bike a few times a week.”

“I really should find a way to get my conditioning back on par.”

I have asked these same questions for years, but rarely did anything about it. As time passes, so does the impact of losing a close friend. That is until it happens again. Some of you know exactly what I am talking about and have asked the same questions.

I know this because I have been in conversations with many athletes, coaches, and trainers about this very topic. To those guys who I have spoken with about this, did you make a change? If you are like most, you either didn’t change at all or the change only lasted a day.

My question is what is it going to take? A heart attack? The loss of a training partner? Who knows? All it took for me was seeing how messed up my blood work was. While I knew it would be bad, I didn’t expect to be as shocked as I was. So, I had to make a change even though I hate any type of cardio work.

I truly hate cardio with a passion, but had to find a way to get some back in my program. Look, we’re all going to die some day, but we can take some actions, try to push this back some, and keep our quality of life high.

Did you know?

Did you know that the right GPP (general physical preparation) will enhance your overall program?

You overall fitness state determines how well nutrients pass through your system and how fast your recovery process will be. If you’re not recovering, you’re not making the gains you should be.

The important thing to note is that this type of training needs to enhance the overall strength program, not take away from it. Too many people go nuts, adding in 300 extra sessions per week, and their strength takes a dive. A few movements at the end of 2–3 workouts per week are really all you need to get started.

Let’s review

So we’re looking at…

increased physical state
better cardiovascular fitness
faster strength gains
better recovery
I also forgot to add lower body fat levels, the ability to bring up weak points that may be holding you back, and a better mental state.

So, with all this good stuff, why is it that so few of us place focus on this? Do we not care if we die of a heart attack? Does recovery not matter? Do we like being 99 percent body fat?

No, it isn’t any of these things. It all comes down to one simple thing…



This training sucks!

Most of you all agree, right? This was the case for me and for most lifters and athletes that I know. What I want to share with you is that there may be a better way than riding a bike or going for long walks.

No, there are better ways. One is using the Prowler.

The Prowler is one of the best training aids we have ever seen. As a matter of fact, when Jim and I first saw one during a product review trip, we both placed an order for one THAT DAY. All it took for us was seeing it, and it was a done deal.

The Prowler can change your training forever.

What is the Prowler?

Here is some information from our web store on the Prowler…

This thing is for REAL!

The Prowler is one of the best ways to develop strength in your legs, hips, and arms. The Prowler can be used in team situations and competitions, and it can make for a great atmosphere. There is an added feature that allows for weight plates to be added for increased resistance.

Now for the real stuff.

Now that we have the store copy written, let's get to the real info. We were told about the Prowler and dismissed it as just another sled.

That is until we used it.

Let's put it this way. After two, 15-yard trips pushing the Prowler with the top handles and two additional sets pushing with the bottom handle, we were done.

We found out real fast what kind of shape we were in.

We did not get a chance to drag it like a sled or any of the other great movements because we were too busy doing aggressive abdominal thrusts.

So, if you think you are in shape, you are wrong!

The Prowler is great for...

· general conditioning

· all types of sled dragging

· Prowler pushes (push sled)

· lower body strength and endurance

· pretty much everything

Nice to see that these powerlifters give some thought to cardio lol.I wonder what these "aggressive abdominal thrusts"are?

Quote:

---

Originally Posted by cog

Nice to see that these powerlifters give some thought to cardio lol.I wonder what these "aggressive abdominal thrusts"are?

---

Puking lol

Great advice. Thanks to everyone who contributed their two cents.

I've been lusting after a Prowler for a while now, but nowhere to store it at the moment. Moving into a larger place in the summer, so perhaps it'll be a house warming gift to me - let's hope the neighbours don't mind a little sled pushing on the newly paved street LOL.

Does anyone here have a Prowler? I've read a tonne on them, and I know a lot of coaches use them to train their athletes, but I'm interested in seeing if this is indeed a practical tool for personal purchase/use?

Quote:

---

Originally Posted by DaveFinistauri

Great advice. Thanks to everyone who contributed their two cents.

I've been lusting after a Prowler for a while now, but nowhere to store it at the moment. Moving into a larger place in the summer, so perhaps it'll be a house warming gift to me - let's hope the neighbours don't mind a little sled pushing on the newly paved street LOL.

Does anyone here have a Prowler? I've read a tonne on them, and I know a lot of coaches use them to train their athletes, but I'm interested in seeing if this is indeed a practical tool for personal purchase/use?

---

We just got one at my gym,think pushing a car.Will work your calves hams and butt pretty good.Also use a sled in the form of a tamper I drag around.Our calves don't get much functional use around a gym.Pulling backwards as wel.Or sideways.

Dave, I'm in a similar position as you. I've only been back on 5/3/1 now for a little over a month after a back injury, using Jim's BBB 3 month challenge that he posted on t-nation. It's been a real killer so far. I just started using my "prowler" again the other day since it's been so nice out, forgot how hard that shit is. I'd suggest getting when you have the money/space because at least with a prowler you can do pushes as well as pulls. treadmill factory has some cheaper knock off ones that look decent btw