For Taku intervals and steady-state conditioning, do the lower-intensity stuff on an inclined elliptical or treadmill.
At least some cardio should be AM to wake up; this can be light and low-intensity. Probably the same half-hour setup as currently used, but potentially at an even lower intensity than currently used to avoid tiring out. This should be done immediately on waking the first time - take meds and just go power walk/elliptical.
Intervals should alternate machines where possible (never do the same thing twice in a row unless absolutely necessary) and be exclusively zero-impact until running's improved. Running would then only be on days as far from any squatting/deadlifting as possible.
The erg's still out until shoulder's back to better shape, meaning consistent soft tissue, TRX, and band work.
Details:
Back in the gym, a little more solidly this time. Cardio is the one thing I can consistently do during the week, so I've been running through Taku's protocols (so far the "first two weeks" part - this started with 1-2 runs of 90/90, then 3 for most of the last two weeks, now 4 for the last two times; it'll be the protocol as traditionally written going forward). Other days it's conventional cardio, looking for ~20 minutes at lactate threshold (which with the caffeine and addy is more like 150-180 heart rate instead of the generally-prescribed 120-130...jesus). The weekends (and generally any SF days, and/or any SEA days) go more to climbing right now, with lifting to return soon.
In the interest of minimizing system stress, I'm trying to focus on concentric-only cardio. Machine choices are laid out below, though there's some variation in validity there. I'm also trying to focus on low-impact, at least for the intervals.
From an energy expenditure/weight loss effect perspective, it's probably worth designating 1-2 primary machines for the lactate threshold work and then cycling through everything else for the intervals. Based on the selection below, I'd probably peg inclined Elliptical and Treadmill for threshold and everything else for the intervals. Erg probably calls for some PT in advance; packing TRX and some soft tissue tools for the road lets me do a lot there, but dedicated attention (especially graston for the lat...) will be a big help too. Also a great way to burn through the FSA funds.
Given some running coaching to get form down (also mobility work etc. - I've been terrible about couch stretching, actually) that may be a viable choice for a mid-week (say Tuesday) session - presumably any squatting would be something like Thursday/Friday and Sunday, so it'd give just about the best possible recovery window and let me work on a pretty fundamental human skill.
- Erg
- Upright bike
- Recumbent bike
- Stairmaster
- Treadmill (INCLINE)
- Elliptical (INCLINE)
These are all nice in that there's no/little lengthening under load - it's actually kind of annoying trying to find other sources on this, but it's not that hard to figure out for yourself (or to test - go do a hard cardio workout on a new machine; if you're not particularly sore the next day, it's low/no-eccentric).
Presumably more exotic machines like the Versaclimber and Airdyne match this.
The treadmill and elliptical seem like mixed bags, since both either are or emulate flat running and thus (at least based on reputation) have a greater eccentric component than the above (where any lengthening is either unloaded [erg, stairmaster] or actively facilitated by shortening from the other side [bikes]). Doing these things on an incline helps by simulating hills; there may also be a way to manipulate foot position on the elliptical to similar effect. Murder on the calves, though.
Other Attractive Ideas
The stereotypical powerlifter "counter-culture" exercises also seem to fall into the lower/no eccentric zone - which makes a lot of sense:
- Sledgehammer
- Sled pull (aka regular sled)
- Sled push (aka prowler)
- Hill sprints
Rope jumping is probably acceptable since it shouldn't kill quads/hamstrings/glutes, though concentrically it's murder on the calves.
Unfortunate Exclusions
- Flat running/Treadmill
- Flat elliptical
Other than that it's actually hard to say - the big problem honestly seems to be that you've got to hit an incline to do a particularly good job. We're also primarily after low/no impact activities for anything halfway intense.
No comments:
Post a Comment