Thread: Sprints improve Aerobic capactiy (VO2max)

P, high-intensity intermittent training = HIIT Cardio ?

Originally Posted by Raz

P, high-intensity intermittent training = HIIT Cardio ?

yes, interval training.

if you read the study up there, the subjects were actually using the tabata protocal, 20sec of all out work (170% VO2 max), followed by 10s of rest.

Good stuff P. I always tell people that they should do interval training when looking to improve conditioning and body composition. Aerobic exercise is something I do all day long. I walk everywhere. Jogging isn't going to do the same thing for me as power endurance circuits and sprints. Aerobic exercise is nothing but a relaxation and active recovery technique for me at this point.

Originally Posted by P-funk

yes, interval training.

if you read the study up there, the subjects were actually using the tabata protocal, 20sec of all out work (170% VO2 max), followed by 10s of rest.

Ahhh yea I see, And they do this for eight sets, so, in total there on the treadmill for roughy 4-5mins?

Do you prioritise your workouts for the energy system involved or do so for any of your clients?

Originally Posted by CowPimp

Good stuff P. I always tell people that they should do interval training when looking to improve conditioning and body composition. Aerobic exercise is something I do all day long. I walk everywhere. Jogging isn't going to do the same thing for me as power endurance circuits and sprints. Aerobic exercise is nothing but a relaxation and active recovery technique for me at this point.

this is especially graet for athletes!! People who still have football players or soccer players run log miles....that is funny shit. that, if anything, decreases their anerobic power, it is different biomechanics then what they need in a game (sprint) and it sends the wrong neurological signal to the body.

"aerobics are the kiss of death for an athlete"
-Boyle

Originally Posted by Raz

Ahhh yea I see, And they do this for eight sets, so, in total there on the treadmill for roughy 4-5mins?

Do you prioritise your workouts for the energy system involved or do so for any of your clients?

Raz, I usually finish most of my clients trainign with Energy system development, metabolic work. I like the tabata work:rest ratio if the clients can hang with it. If not, then I give them longer rest. I pick something that they can go all out on that doesn't require to much technique, things like, jumping jacks, squat thrusts, moutian climbers, sometimes we do bike sprints, etc..

It's kind of strange that there are so many athletic performance studies that come from Japan. Maybe it's just an internet thing.

Originally Posted by Bakerboy

It's kind of strange that there are so many athletic performance studies that come from Japan. Maybe it's just an internet thing.

I don't know if there is SO many.

There are a shit ton that come from Queensland University in Australia, as well as some that come out of New Zeland.

I still thing Kraemer, up at Univ. Conn., does the most. those guys are like research machines up there.

Originally Posted by P-funk

this is especially graet for athletes!! People who still have football players or soccer players run log miles....that is funny shit. that, if anything, decreases their anerobic power, it is different biomechanics then what they need in a game (sprint) and it sends the wrong neurological signal to the body.

"aerobics are the kiss of death for an athlete"
-Boyle

Damned straight. What the fuck is jogging 5 miles going to do for a football player who needs to do an all out sprint repeatedly over the course of 2 hours? I can see doing some if the person is totally deconditioned, but that's about it.

Originally Posted by P-funk

Raz, I usually finish most of my clients trainign with Energy system development, metabolic work. I like the tabata work:rest ratio if the clients can hang with it. If not, then I give them longer rest. I pick something that they can go all out on that doesn't require to much technique, things like, jumping jacks, squat thrusts, moutian climbers, sometimes we do bike sprints, etc..

Ok thanks P, I get the idea. I'm goin to start involving some Power Endurance shizz into my WO's.

"aerobics are the kiss of death for an athlete"
-Boyle

Haha, I like that one.

Originally Posted by Raz

Ok thanks P, I get the idea. I'm goin to start involving some Power Endurance shizz into my WO's.

"aerobics are the kiss of death for an athlete"
-Boyle

Haha, I like that one.

lol, he went on to say....I tell parents of my high school kids that I train "if you want your kids to really suck at sports, get them into distance running"

Originally Posted by P-funk

lol, he went on to say....I tell parents of my high school kids that I train "if you want your kids to really suck at sports, get them into distance running"

Lol! Poor ecto's, what competitive sport's are they left with eh!

No it just goes to show, all the attributes and skills these highly trained Powerlifter's actually have...and when there not in their competitive season most look like couch potatoes.

Originally Posted by Raz

Lol! Poor ecto's, what competitive sport's are they left with eh!

I don't know about that. Sports aren't always about being BIG. It is about being fast, being explosive, agilie, athletic and strong. Look at some of the guys in the NBA that are just tall and skinny. Manute (sp?) Bol, was a stick figure. That didn't stop him from being a competitive baskeball player.

dante hall was by no means a BIG guy, short and skinny (I think he even weighed less the I) but, he was fast and quick and was still able to run back kick offs like a mad man.

don't confuse bigger with better in athletics.

Originally Posted by P-funk

I don't know about that. Sports aren't always about being BIG. It is about being fast, being explosive, agilie, athletic and strong. Look at some of the guys in the NBA that are just tall and skinny. Manute (sp?) Bol, was a stick figure. That didn't stop him from being a competitive baskeball player.

dante hall was by no means a BIG guy, short and skinny (I think he even weighed less the I) but, he was fast and quick and was still able to run back kick offs like a mad man.

don't confuse bigger with better in athletics.

Lol, no man I'm not at all. I was being sarcastic because people always say ecto's are suited for marathon runners, mesmo's BB's and endo's powerlifters blah blah. It makes me laugh. I totally agree with you, We are what we do.

Oh god....does this mean I really need to start doing cardio?? I absolutely LOATHE cardio. It's why I enjoy bulking so much more than cutting...But it sounds like it will help me not be so FLOORED on leg days...

Originally Posted by P-funk

I don't know about that. Sports aren't always about being BIG. It is about being fast, being explosive, agilie, athletic and strong. Look at some of the guys in the NBA that are just tall and skinny. Manute (sp?) Bol, was a stick figure. That didn't stop him from being a competitive baskeball player.

dante hall was by no means a BIG guy, short and skinny (I think he even weighed less the I) but, he was fast and quick and was still able to run back kick offs like a mad man.

don't confuse bigger with better in athletics.

However, there are also sports that require a lot of endurance. I support everything that is being said here, but for those people who have to be able to cycle for days at a time (Tour de France), run for 3-4 hours (marathoners) or sustain energy for 10-11 hours at a time (Ironman triathletes) it is all about the base training and building long mileage. Then once you have a base - to build speed and strength you throw in interval repeats and things like hill training, high level threshold training, etc.

I noticed a couple of things about that study - the people involved started with a VO2 max of over 50, which is fairly high - higher than the average person - plus there were only 7 test subjects? Doesn't seem like a very high sample size to be making conclusions from, especially if you're dealing with people with an above average vo2 in the first place.

Originally Posted by ponyboy

However, there are also sports that require a lot of endurance. I support everything that is being said here, but for those people who have to be able to cycle for days at a time (Tour de France), run for 3-4 hours (marathoners) or sustain energy for 10-11 hours at a time (Ironman triathletes) it is all about the base training and building long mileage. Then once you have a base - to build speed and strength you throw in interval repeats and things like hill training, high level threshold training, etc.

I noticed a couple of things about that study - the people involved started with a VO2 max of over 50, which is fairly high - higher than the average person - plus there were only 7 test subjects? Doesn't seem like a very high sample size to be making conclusions from, especially if you're dealing with people with an above average vo2 in the first place.

You can base a conclusion off of any size sample if you really wanted to, it is built into the statistical analysis. The change in the dependent variable just needs to be greater. Anyway, obviously this study does not pertain to marathoners or triathletes because they are not involved in a sport that is predominantly anaerobic.

PonyBoy,

I am not disagreeing with the fact that marathoners and triathletes need to do distance work. that is a whole different animal all together. they have to build mileage, they have to build adaptations necessary to be able to sustain work rates of that long in duration.

this study is more for the peopple playing anerobic sports. where intermittent bouts of high intensity power output are alternated with periods of lower, more moderate out put.


Also, lots of marathoners do strides and stuff like that, which is interval work. So, their training is comprised of both types of training.

I totally agree. I actually work with a guy who is the provincial cycling champion here in Ontario and one of his favourite workouts is intervals at a high watt threshold.

These guys do a 45 minute warmup, then do intervals at insane amounts for 11-15 minutes and then a 45 minute cool down. So in an hour 45 workout there is only 11-15 minutes of real work. Pretty rough stuff on the system. They push upwards of 400-500 watts.

I know you didn't do the study P funk....but for someone who would do HIIT cardio just for the impact it has on anaerobic capacity...how much is enough? I am bulking and would only implement this kind of cardio for the benefits it might provide in my weight lifting...

Originally Posted by PWGriffin

I know you didn't do the study P funk....but for someone who would do HIIT cardio just for the impact it has on anaerobic capacity...how much is enough? I am bulking and would only implement this kind of cardio for the benefits it might provide in my weight lifting...

that would depend entirely on your training program, intenisty, the amount of times you train legs per week, the intensity you train them with etc....lots of variables to consider.

um...it's an upper/lower split...both done 2x weekly...training for size with strength as an added bonus. Intensity varies from week to week. 3x12, 4x8, 3x5 (using same weight as week 1), and 5x5....(does this look familiar P?? You practically wrote the whole program)

Resting intervals can sometimes get long on the more intense weeks. One reason i would like to add the cardio as a way to become more conditioned...conditioned for lifting weights among other things.

I'm thinking I'll only be doing it 2x weekly on days that I don't weight train. Assess my current level of conditioning and start setting goals from there.

1) If you are hitting leg that hard
2) if you are not playing athletic sports where you need to work on sprinting
3) if you are trying to gain size
4) just do some light cardio to maintain aerobic capacity and increase recovery between workouts, without killing your legs by sprinting.

Originally Posted by P-funk

1) If you are hitting leg that hard
2) if you are not playing athletic sports where you need to work on sprinting
3) if you are trying to gain size
4) just do some light cardio to maintain aerobic capacity and increase recovery between workouts, without killing your legs by sprinting.

so you're telling me not to do intervals based on my goals? sweet.

I think everyone should do some GPP work, whether it be aerobic exercise or whatever. Griffin, I'm pretty sure you could get away with at least a couple days of interval training each week.