VO2max, Tabatas, recovery-load-ratio, and some recreational maths

I have been doing a little Tabata yesterday, and it was an interesting (…) experience. At the beginning things were alright – 8 swings in 20sec are manageable, and the 10sec break was fine – but as the rounds went on the 10sec seemed to get shorter and shorter. After round 8 (the original Tabata protocol) I needed to really force myself to go on, and after round 10 I was dead. And it was neither the muscles, nor any particular set that would be to blame. It just happens that this fatigue – if this is the right word – crept up on me round after round.

So this got me thinking about RLR’s and the VO2 max, or how to combine recovery periods and the level of effort to optimally programme a metcon.

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Advanced HIIT programming – Part 1

Following up on my earlier post on programming High Intensity Interval Training (“HIIT”) I want to describe here a more advanced method for programming HIIT that allows for more metabolically targeted routines. Continue reading

Updated plan: the plan is changed

When facts change I change my mind. What do you do?

— Lord Keynes

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Training focus for the next four weeks

Note: my general approach to programming and focus in an earlier post.

Performance (“Tough”) Goals
1/ Improve general conditioning: Mainly through interval training with intervals from the Tabata-range to several minutes. Emphasis on running. Test on 5000m.
2/ Improve pull-ups: linear progression 5×5 program, increasing weight by 1.25-2.5kg each time. Focus towards grip variation once zero-support level is reached.

Skill Goals
3/ Improve olympic lifts: Mainly all movements towards snatch, starting with high hang. limited focus on clean, but some flexibility work for the wrists and front squats.
4/ Improve kettlebell technique: Mainly clean. Also focus on smooth catch of the kettlebell on the way down to avoid injuries.