Download PDF by National Strength and Conditioning Association, Ben Reuter: Developing Endurance

By National Strength and Conditioning Association, Ben Reuter

The recognition of persistence activities maintains to develop around the globe. Now, from the nationwide energy and Conditioning organization comes the definitive source for constructing the persistence education courses that maximize functionality and reduce accidents.

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Sample text

Assuming the trainee or coach reduces the LP load to account for it, the trainee’s progress is blunted by the stall. Instead, the trainee could use a carefully created TM to account for the error. 37 The TM will not only have a lower weekly tonnage, but it will distribute the tonnage throughout the week effectively so that the technical error won’t flare up and cause the trainee pain. 1 shows the squat tonnage comparison between a LP and TM. The loads of the TM are about equal to what the hypothetical trainee could lift given the LP numbers.

Here is conditioning in a nut shell: improved performance requires a stress; conditioning stress is a result of substrate deficit; substrate deficit occurs when sustaining high metabolic outputs; and high metabolic outputs are achieved through intense exercise. Using large, compound movements that work a lot of musculature will use the most energy to cause a significant stress. Isolation exercises, like a sit-up or biceps curl, only work a small amount of muscle and won’t demand enough energy to create a systemic stress.

Instead, the workout should be designed to not have any rest unless it is programmed. Programmed rest may be in the form of rest intervals (as described above), or active rest. Active rest is a lower output activity that allows some recuperation from the higher intensity portion of the workout without completely stopping all activity. Active rest can utilize slow or isolation movements like sit-ups, RDL’s, and lunges. Some trainees, especially competing lifters, can use a circuit of assistance work as their conditioning since they don’t require exceptionally intense conditioning.

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