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How to improve performance with conditioning

Conditioning is a phrase thrown around haphazardly in the world of fitness. Many think conditioning is about working out until nothing is left. What conditioning looks like in the eyes of many is locked in on trying harder, extra rounds of HIIT and jacking the heart rate to the maximum. The work-to-the-max approach has value, but the problem is the sustainability of the shotgun approach. Initially, the endorphins from those HIIT workouts will feel good and the person crushing themselves session after session will see some results for a few weeks. The results start to fall off after a few months, mostly because the push it to the max model has no variation in intensity or volume. To put it simply, everything we do has a cost. Sitting to write this blog costs energy, running errands all day on Sunday has a cost, sitting down to talk with a friend, etc. Imagine getting in a car and flooring it every time it was driven. Eventually, the brakes would be metal on metal, the tires would be bald and undoubtedly, something in the engine would be worn out. Humans are a little more complex than motorized vehicles but you get the point. Keep flooring your gas pedal, and the wall will find you.


The results start to fall off after a few months, mostly because the push it to the max model has no variation in intensity or volume.



First, let's define conditioning


Often times conditioning is thought of as cardiovascular development and muscular endurance. This is not wrong by any means, but more specifically, conditioning is a measure of how well an athlete can meet the energy demands of their sport or environment. Now you might be thinking, "I am not an athlete". Well, read my https://www.r-jtraining.com/post/you-are-an-athlete. You are an athlete whether you're a parent consistently running after your kids or you're someone playing a competitive sport. Either way, improving your ability to meet the energy demands of life consistently should be at the top of your priority list or life will start costing you. Health is wealth and a great way to better serve your health is to incorporate a conditioning protocol that fits the kind of life you want to live. A balanced conditioning protocol varies in intensity and volume so that all the body's energy systems will improve, making whatever hobby, sport or lifestyle you want to live possible. There are three primary energy systems in the body. Here is a quick summary to understand the three energy systems.


Health is wealth and a great way to better serve your health is to incorporate a conditioning protocol that fits the kind of life you want to live.

The three energy systems


An easy way to remember the three energy systems is by classifying them by how much time each system can produce an output. All three overlap in everything we do, but it can be useful to understand what each system does individually. Imagine someone trying to sprint for 6 minutes. This will help create a picture for understanding the energy systems.


First Energy System: phosphagen system (short-term)


This energy system can manufacture energy quickly to create a high output. The person trying to sprint for 6 minutes takes off running. At first, they can sprint at full speed, but their ability to hold onto that top speed drops off very quickly. Generally, a high output can be held for up to 30 seconds, depending on the person. This high-output energy source depletes quickly and after roughly 30 seconds of max output, the body will shift into another energy system as the primary fuel provider.


Second Energy System: glycolytic system (intermediate-term)


This energy system has been in use since the first few steps taken by the sprinter but now that the sprinter is 30 seconds into the run, they are shifting into using the glycolytic system as the primary fuel source. The first two systems are anaerobic processes, meaning that neither requires the presence of oxygen. This does not mean the sprinter is not breathing the whole time; it just means the body can quickly express the energy needed to sprint as fast as possible. Eventually, that fuel source runs out and oxygen is needed to continue producing fuel. Now that oxygen is needed, after 30 seconds, most people will start decreasing the sprint speed and shifting into the aerobic system as the primary fuel source.


Third Energy System: aerobic system (long-term)


This energy system can manufacture energy until the end of the 6-minute run. During this time, the expressed output or the sprint speed is not nearly as fast as it was at the beginning of the sprint but the aerobic system can provide fuel for much longer than the first two systems. Along with the presence of oxygen, this is generally where the body begins to bring stored fat into the equation for manufacturing energy.

Source: ISSA Strength and Conditioning, Edition 9.0. Frederick C. Hatfield, Jan 2016


As depicted above, it is important to note that all three energy systems do not act independently, and the transition from one to the other is not definitive. The intensity of the activity will determine which energy system is most active but all three work together. This comes back to the point I made earlier about utilizing different levels of intensity and volume in a balanced conditioning protocol. Having short and fast workouts on some training days mixed with long and slow on other training days is the recipe for improving the function of all three energy systems. Improving one's conditioning is simple, but often times the current fitness fad sneaks in and directs our focus to "no pain, no gain", "max out or pass out", "who's going to carry the boats", "zone 2 training cures all," etc. Again, every method and theory has value and the answer usually lies somewhere in the middle. Now I want to provide a simple conditioning protocol for anyone searching to improve performance.


The intensity of the activity will determine which energy system is most active but all three work together.

One conditioning protocol for all three energy systems


I get it, you are busy, so If you want the conditioning protocol scroll past the explanation and find the program at the bottom.


1) Protocol for improving the phosphagen system (short-term): Consider ways to challenge yourself to move fast—jumping, sprinting, and throwing go well here. Check my previous article on plyometrics if you want more ideas https://www.r-jtraining.com/post/how-to-use-plyometrics-to-increase-performance. Another way to prioritize or activate the phosphagen system is by using stationary machines like the concept 2 rower, the echo bike, the Airdyne, or the ski erg. The Echo bike is the best, in my opinion, because you can't mess it up. Your arms and legs are on one track which requires limited coordination. This means you can go all out and not worry if you are doing it right or risk getting hurt when trying to get maximum wattage. Many people who workout three to four times a week still struggle to find their TRUE maximum because it is a skill that is not developed in most fitness routines or general fitness classes where the goal is to go as hard as possible for 50 minutes. Remember from the energy systems section that sustaining true maximum output is impossible from an energy availability standpoint. Eventually, the phosphagen system can't keep up and the body shifts to another energy system.


Many people who workout three to four times a week still struggle to find their TRUE maximum because it is a skill that is not developed in most fitness routines or general fitness classes where the goal is to go as hard as possible for 50 minutes.

Here is a simple method to target the phosphagen system: Explosive repeats


Using the Echo bike we can gauge progress over time by paying attention to the wattage for each bout.


Explosive Repeats Breakdown:

  • 6-20 rounds of 8-10 seconds maximum sprint with 60 seconds active recovery.

  • What I mean by active recovery is still moving on the bike but at a slow pace.

  • If you have a heart rate monitor you will want to rest until the heart rate is back down between 110bpm and 120bpm between rounds.

  • If you do not have a heart rate monitor, pay attention to the maximum wattage for each round.

  • Ideally, the maximum wattage is maintained in each round. If there is a 100 or more wattage drop in a round, the explosive repeat session is over.

  • This session can be repeated 1-2 times a week and is best completed at the start of the workout.

Building the skill of moving with power and high output is a super skill we all must maintain throughout life. Generally, when someone falls to the ground, it happens fast. This reason, among others that fit into a longevity-focused program, is why it is important to activate the short-term energy system regularly.


2) Protocol for improving the glycolytic system (intermediate-term): High-Intensity Continuous Training: This is where most group fitness and CrossFit classes live. Arrive at the gym, warm up and then, for 50 minutes, exercise with minimal rest between exercises and try to perform at maximum intensity for most of the workout. Nothing wrong with workouts like this, but I do think there is a tipping point, as is the case with all training methods. Again, this comes back to varying intensity and volume throughout a training week. Suppose every workout is at the same intensity and volume. In that case, chances are your body will stop responding and adapting to the training, which often leads to overtraining symptoms like joint pain, soft tissue injury, low energy etc.


High-Intensity Continuous Training is one of my favourite things to give myself and my clients. The way I generally do it is by loading up a sled with a fair bit of weight—enough weight so that you must move slowly and continuously to move it. The heavy weight makes it hard to sprint, which is one of the main reasons I love using heavy sleds. Heavy sleds will build the skill of pushing or pulling through resistance by moving steadily. This method is designed not to jack the heart rate up to the max but to bring the heart rate to about 70-80% max heart rate and sustain that effort over time.


High-Intensity Continuous Training Breakdown:

  • use maximum resistance with a sled, lunging up a hill, a spin bike, bike up a steep hill, box step ups etc.

  • 5-20 minutes total time

  • If using a heart rate monitor, depending on age and state of readiness but generally speaking, staying between 145bpm and 170bpm throughout

Did I mention how much I love this method? This method is a cheat code, especially for those who strength train. After a big training session, I load up a sled, attach a harness around my hips and then start backpedalling slowly for 5-10 minutes. This method lends itself to recovery from killer workouts, all while training the fast twitch muscle fibres because the weight is heavy enough to bring the big muscle fibres to the party. Not to mention, you are intentionally moving slowly and this allows you to continue for a longer period than other types of high-intensity exercise that generally fatigues you quickly.


3) Protocol for improving the aerobic system (long-term): Cardiac Output


This is where our foundation for energy production is built. Yes, there are 3 energy systems, but the aerobic system is the one that is constantly at work whether you are trying to lift five hundred pounds or trying to finish a marathon. Even as I write this blog my aerobic system is at work helping to pump blood and vital nutrients to my 1-cylinder brain. I cannot stress this method enough. As much as I love the first two methods, this method is the one that serves the power plant of our bodies and is great for our general health.


One reason is that the cardiac output method is highly effective for improving how much blood your heart can pump with each beat. This method will help to develop the heart and vascular network in a way that higher-intensity workouts will not. As a result of consistently following this method, the heart will adapt by stretching the left ventricle cavity making the heart capable of pumping out more blood with each beat. This means a more efficient heart that does not need to work as hard to provide blood to the body. So if you have a high resting heart rate, say above 70bpm, this method is a great place to start.


Cardiac Output Breakdown:

  • heart rate should be 130-150

  • 30-90 minutes in duration

  • increase volume / total time working overtime

  • can be used 1-3 times a week

  • Any low-intensity, low-impact exercise such as biking, swimming or rowing will work fine so long as the heart rate stays in the correct range

Method (Energy System)

Sets

Reps/rounds

Time/Rest

Explosive repeats (Short-term)

1-3

6-20

8-10 seconds on / 60 seconds off

High intensity continuous training (intermediate-term)

1-3

1-3

5-20 minutes continuous / 5 minutes of active recovery between sets

Cardiac output (long-term)

1-3

1-3

30-90 minutes

A quick note about the chart above; notice the colours for each method. The red colour method can be understood as red-lining your engine, the green coloured method can be understood as developing/upgrading your engine, and the blue coloured method can be viewed as bringing your engine to the garage and repairing things that need to be fixed.


Wrap-Up: When it comes to conditioning the body for performance in whatever you love to do, remember to vary your intensity levels and the total volume for each session. In other words, the fast track to burnout is trying to use maximum effort every workout. There is a difference between maximum effort and maximum intention. Keep your intention high, vary the levels of effort from workout to workout and see your hard work and patience in the process pay off. Regarding total volume, I am referring to the total reps and weight used. Some workouts should be high-repetition and some should be low-repetition. Keep the variation of intensity and volume principle in mind when following any training program, and adjust accordingly to continue seeing results from your labour.


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