aerobic and power training

[Dr Harry]

Hi guys

So I´ve read Tim´s book and all the stuff on his website about strength training and it´s really great stuff. I´m keen to try some of it out.

However, does anyone have any similar ideas in relation to endurance and aerobic training? ie how can I build fitness without running out many hours a week?

Also, any ideas on increasing power and power endurance? Since power and strength are similar but different, can I utilise Tim´s ideas on strength training (numbers of reps, length of sessions) to develop my power instead?

Any feedback much appreciated.

cheers

Harry

[clanshrapnel]

Hi guys

So I´ve read Tim´s book and all the stuff on his website about strength training and it´s really great stuff. I´m keen to try some of it out.

However, does anyone have any similar ideas in relation to endurance and aerobic training? ie how can I build fitness without running out many hours a week?

Also, any ideas on increasing power and power endurance? Since power and strength are similar but different, can I utilise Tim´s ideas on strength training (numbers of reps, length of sessions) to develop my power instead?

Any feedback much appreciated.

cheers

Harry

Many will tell you that HIIT (high intensity interval training) is the way to go, not only for fat loss, but also for endurance training. That is probably the least expensive way in terms of money/time, but it can be difficult to track without proper equipment.

Aerobic training would be different than increasing power and power endurance in many cases. Sounds like you want to go the route of sprinting rather than marathon training, esp. since marathon training will take a chunk of your time. I can't tell you much about efficiently progressing through power training (I do lifting, but not in nearly as methodically as aerobics training).

Definitely look into HIIT and also look into getting a heart rate monitor. I just got a Suuno t6c watch and you can really efficiently bring up the level of your aerobic fitness in a way that would make Tim proud. There's a lot of data to work with, and like Tim always likes to reference, 'what gets measured gets managed.' If you're not pulling data off your fitness training, you won't be able to precisely and accurately assess your improvement. A heart rate monitor is probably the most efficient way to go about doing this in the aerobics world. There's also foot pods, cadence monitors, GPS units, and other attachments to supplement the heart rate monitors. Also look into the Polar RS800cx watch which has comparable functions to the Suunto t6c (btw, both watches are considered top of the line in their genre of 'sports lab on your wrist'). On top of the watch and pods, you will want good software (Polar comes with good software, Suunto does not, though) like First Beat Athlete and/or WKO+. These may be more geared towards semi-pros and pros, but you know what, if you're serious about increasing your aerobic fitness, this is the way to do it.

Throw into the mix the idea of motivation (after all, a great workout training model means nothing if you don't feel like doing it) plus need for data plus a variety of ways to develop aerobic fitness, and you'll see things get complicated fast. For me, I find swimming is probably best for the body in terms of joints, biking is best for enjoyment and leisure while exercising, and running really can do the best in terms of increase in aerobic fitness. That is why I am choosing the route of training for a triathlon to increase my aerobic ability. You may prefer roller blading, tennis, rowing, soccer, etc.... it depends largely on what you enjoy.

I hope someday Tim does an article on heart rate monitors and measuring aerobic fitness, not just by feeling, but with measurements like VO2 max, EPOC, TE, ventilation, etc. Perhaps he already covered it in his new book that will come out soon.

I can post up some good links of anyone cares regarding HRM and the plethora of information that you can get from them. $350 for a sports watch is really nothing if you consider the expensive running lab tests you save on and 'personal coach' that updates live based on how you are progressing.

[Dr Harry]

Thanks for the feedback. Guess I need to give a bit more information!

I play Australian Rules Football and I´m also a whitewater kayaker.

Australian rules requires a very high level of aerobic fitness, basically, you have to run and run and run. However, it also needs a lot of power, because you need to be able to jump, sprint, tackle and other high intensity activities over the course of a game. The problem is that you need to be able to do these while still covering long distances.

So, I would like to improve my

aerobic fitness - so I can keep running
leg power - so I can jump higher
sprint speed - because I´m slow and need all the help I can get!

I also need muscle mass to protect myself and help me hit harder, but that´s never been a problem.

For kayaking, I need the aerobic fitness to be able to paddle all day, but I also need to develop pòwer. Often there are moves which require a concentrated effort, than a small rest, another effort etc.

I know that I can develop the power and endurance I need through lots and lots of training, I´m just wondering if there is a way to ¨short cut¨ building aerobic fitness in particular?

Also, can I develop power (vertical jump etc) using the same techniques described by Tim Ferris for developing muscle mass?

cheers

Harry

[clanshrapnel]

Short of hiring a professional trainer and doing lab tests, a good heart rate monitor is the fastest and most efficient way to build aerobic fitness. First Beat Athlete software will tell you exactly how much you need to train and when to exercise and rest. Nobody said shortcuts are cheap, and if you don't want to figure out how WKO+ and First Beat Athlete work, just hire a trainer and be done with it.

If you want to build explosive leg power, look into plyometrics (important in tennis) and using lateral resisters/speed harnesses. I know because the same skills are important in tennis as what you describe. You need aerobic endurance as well as explosive leg power to develop a good serve, strokes, and footwork.

If you need proof that it works and you don't want to take my word for it, look at top tennis players like Roger Federer's drills. I think they're on youtube.

[NoFixedAbode]

I combine bike riding with the Bullworker (not at the same time!) and that keeps me in the top 1% of the population in terms of endurance and strength fitness.

I have two road bikes - one for "serious" training rides wearing all the gear, and the other one has a pannier rack, lights and adaptors so I can wear normal shoes. I use that for shopping, trips round town (easy parking!), local exploration rides, etc. It's training without going training, if you see what I mean. I'll do one or the other most days, or I'll have a "leg day off" and do a one-to-two hour kayak which is good for the upper body.

The Bullworker takes just 15-20 mins to run through a full range of isometric exercises and the results are incredible, especially to the upper body. I'm 52 but I'm in better condition than most 25 year olds. 3-4 times a week is enough, more if you really want to build muscle. Once you have the bod, a session once a month seems to be enough to maintain it.

I used to have a heart rate monitor for the bike rides, but now I prefer to go on feel. I'd like to try a power meter that can measure each leg's power independently, but once you see the pattern of results you get bored with these toys and they just become a distraction and something else to go wrong. Now I just have a bike computer for distance and average speed, etc.

Hope that helps.

[phildo]

Power/Strength- I would suggest doing sets with massive amounts of weight with reps in the 6-2 range. This will develop strength quicker but you must note to stretch continuously so as to keep the muscles elongated and reduce bulkiness.

Sprint/Foot Speed- Plyometrics are great if you can find the necessary boxes and running bands. Speed Ladders are also a great way to develop foot quickness as well as being quite fun. Some time spent looking into running form can never hurt as there is no point trying to improve upon a faulty foundation.

Aerobic Fitness- No certain approach here as it should come with your practices and aforementioned training. If extra help is needed I might suggest sprinting hills/bleachers.

cheers

[clanshrapnel]

I used to have a heart rate monitor for the bike rides, but now I prefer to go on feel. I'd like to try a power meter that can measure each leg's power independently, but once you see the pattern of results you get bored with these toys and they just become a distraction and something else to go wrong. Now I just have a bike computer for distance and average speed, etc.

Hope that helps.

I'd have to disagree with going based on feel. And you won't see so much a pattern on results if you're actually pushing yourself, especially if you do a variety of fitness activities like the original poster. A good heart rate monitor along with proper software to analyze the data can go a long way in terms of making your (aerobic) workouts efficient.

I use my HRM for tennis, swimming, running, biking, and aerobic tests (tabata drills, 1/4 mile sprints, etc). With my HRM, for instance, I was able to determine that a short 3 mile run (albeit at a 7:30 min/mile pace) does more for aerobic improvement than 2-3 hours of tough rallying in tennis. Though the tennis still puts you out of breath on long points and burns more calories for sure, you have to reach a certain level of oxygen consumption and heart beat levels in order to increase your aerobic ability. I'm really loving the First Beat Athlete software for these evaluations-- if I went by feel, I would have thought 2-3 hours of rallying in tennis would be better for me than a short 3 mile run done in a little over 20 minutes. I was wrong, though I wish I wasn't-- I really prefer tennis 1000x over running. It's just as easy to fool yourself if you don't bother to do self-evaluations and metrics.

[Dr Harry]

I think I might check out some heart rate monitors.

cheers!

[ItsuNaneo79]

Harry,

Email me at steve@explosivefootballtraining.com

I'd answer here but it'd be friggin book-length. I can send you some of my football conditioning stuff, which is quite useful to you rugby guys too.