2 x 20 kg jerk:
10 x 1 min sets @5 reps/min
Chin-ups: 17 reps - new PR!
I bumped into an article by Marty Gallagher, the latest Dragondoor guru on fitness and strength. While I don't have anything agains his wtitings (I haven't read Purposeful Primitive) I cringed at the article on cardio at his blog. Gallagher's premise is that going endless jogging on treadmills is useless, instead you should do something short that leaves you gasping for air, intense and brutal.
The idea that interval training is superior to LSD (low slow distance) is the current rave. It is time sparing, brings results faster, loads the anaerobic and so on, and so forth.
Intervals are very useful. However it is just stupid to believe that they can replace anything else. Every endurance coach will tell you that frist you have to build the aerobic base, by walking and jogging. Then, gradually you increase the intensity and add more advanced workouts, including high intensity intervals. This is so well known that I am not even going to look up a reference. In fact, every book on running or cycling for beginners tells you that.
What about advanced trainees? Sure they spend their training at higher intensity? Maybe, or maybe not. Here is the link to an interesting article: Endurance training: large amounts of low-intensity training can develop base conditioning and aid recovery
I recommend you read the whole thing, it's not that long. In essence, the research in Germany looked at training of elite rowers (probably the closest sport to GS) and foung that about 95% of training was spent doing low-intensity work. Only about 30 minutes out of 12-14 hours of weekly training was done at high intensity.
As mentioned in the article, it seems the best way to train is as coined by the respected cycling journalist and coach Fred Matheny put it almost 15 years ago in an article in Bicycling: ‘NML (no man’s land) workouts provide a kinaesthetic sense of working hard but expose the rider to too much stress per unit gain. Instead most base training should be guilt-producingly easy, and the top end, high-intensity-training (HIT) should be very mentally hard, not sort of hard’. This truth is reflected in the fact that elite of virtually every sport follow this principle, as shown by the illustration in the article.
The article concludes: whatever endurance athlete type you are, train low, train high can work for you. This does not mean ‘go easy, we don’t want to push ourselves do we?’ Inclusion of the very high intensity (Z3) work is absolutely critical. However, for long-term success, you need to construct your training so that the body can evolve in a very patient way. Many athletes, even with the best coaching, only see on average a 2 to 8% improvement in a given year, especially those who’ve got several racing seasons under their belts already. If you’ve been struggling in no man’s land and not making much progress, try using train low, train high approach and set realistic improvements of say 5% (not 10 or 15%) faster for 2010. And if you remember the valuable three golden nuggets above, better times are ahead.
For GS it means one thing: long timed sets that leave you breathless should be done seldom, not more often that once every couple of weeks. This has been reiterated numerous times by various Russian coaches, the latest being Leonid Rudnev. It seems that using the same HR training zones make sense for GS. Repeats that keep average heart rate within reasonable limits, probably below 70% max HR, may be optimal.
As it is stated in the article quoted above: you can train excessively in the tempo ‘no man’s land’ zone for years. But while it gives you a buzz from your workouts and gets reasonable performances, the inputs verses the outputs never match up.
I stated many times here that my motivation of doing GS is not getting to MSMC and dominate the world. I will leave amazing tricks to people like Denisov and Morozov. I like lifting these metal balls and like the result they produce. When I meet new people they invariable ask: you go to gym often, do you? Thet's good enought for me, to look and feel good.
Couple of days ago I ordered a cheap HR monitor on eBay. I am going to give it a good try, to see how useful it is for GS.