The key to conditioning is really easy, just do something. If your main goal is to get better conditioned, condition hard. If your goal is to get stronger, condition easier. It’s that simple.
I know I have mentioned this before, but it’s what Wendler calls serving two masters. You can’t get crazy conditioned and stronger at the same time. Of course there are a few exceptions. If you are very new to training, weak, and way out of condition, it’s possible to do both. However, that will only last so long.
There are those of you who will tell me about a lifter who runs marathons and deadlifts over 700. Yep, he’s the exception, not the rule. Also, you’re not him. I’m not saying you can’t be strong and in good condition. Heck, that’s the place I’m trying to get to. I’m just saying you can’t really do both simultaneously.
Now that I have made that clear, below is what I’m doing as far as conditioning. Slow and steady. It’s mostly for recovery and just to get the heart pumping a little. At a heart rate of 110 I am not at all out of breath and just start to get a little sweat going right as I’m finishing up. It’s not rocket math.
As far as my back/hip rehab, I am being intuitive. I took today off from bird dogs and the band assisted pull ups. The right side was feeling a little beat up. The only possible reason is actually stretching too much. I threw in the lying single leg hip stretch today. When done light I know it’s not invasive. I don’t want my back feeling tired or beat up for my bench night tomorrow. I got numbers to beat. Looking forward to SFW!
By the way, that's not me in the picture. I wear shorter shorts.
TUESDAY Treadmill 45 minutes, hr 110 Bird dogs - 2x10 Band assisted pull ups 2x5 Deep tissue massage 1 hr
WEDNESDAY Treadmill 45 minutes, hr 110 Bird dogs - 2x10 Band assisted pull ups 2x5 Contrast shower
THURSDAY Treadmill 45 minutes, hr 110 Lying single leg hip stretch 2x5
