Strength and Conditioning

When it comes to the weight room, there is an optimal way to combine two different stimuli; strength, and conditioning, into the same training session.

There is also a sub-optimal way to do it, and that’s Crossfit.
Just kidding. They’re not the only losers that make these common pairing mistakes;

– Max Strength with Aerobic Steady State
– Sub-Max Strength with Aerobic Capacity
– Alactic Capacity with Aerobic Capacity
– Max Strength with Lactic Capacity

How to do it successfully

Instead, if you want to get the most out of your time in the weight room, these are the strength and conditioning sets of pairs you will want to combine;

  • Max Strength with Alactic Power
  • Sub-Max Strength with Alactic Power
  • Sub-Max Strength with Alactic Capacity
  • Sub-Max Strength with Lactic Capacity

Notice, there’s no pairing of strength work with aerobic work (aerobic meaning; single-modality, steady-state work with the heart rate at a constant and oxygen being the main fuel-source of a low fatigability, low power output energy system.)

EXAMPLE TRAINING SESSIONS


Let’s look at useful examples of each suitable pairing, that you grapplers can use in the weightroom;

Max Strength with Alactic Power

Use for 4 weeks, when 12 weeks out from competition
More experienced lifters can use this format during the off-season, 1-2 times per week.

1. Warm Up
2. Front Squat 4 x 2r @ 90% 4 min rest between sets
3. Box Jump 5 x 3r 3 min rest between sets
(You can also put the Alactic Power exercise before the Max Strength)

Sub-Max Strength with Alactic Power

Use in off-season, for 6-8 weeks, rotating Primary lift every 2 weeks.
Add assistance and accessory work where needed.
Beginner lifters can use this type of work to build a great strength foundation with safe power exercises for longer periods during the off-season.

In season option #1;

  1. Warm Up
    2a. Trap Bar Deadlift 5 x 2r @ 70%
    2b. Seated Box Jump 5 x 2r
    Rest 2 mins between supersets

Off-season option #1

  1. Warm Up
  2. Overhead Press 8 x 3r @ 65% Rest 2 mins
    Alactic Power Finisher x 5 rounds
    3a. Sled Push Sprint x 40m
    3b. Loaded Carry x 40m
    Rest 2 mins

Sub-Max Strength with Alactic Capacity

Use for 4 weeks, when 8 weeks out from competition

1. Warm Up
2. Front Squat 5 x 3r @ 75%
3. 4 exercises, 6 rounds of; 6 seconds on, 12 seconds off, rest 2 mins between changing exercises.
Medball Slam x 6 rounds
Rest 2 mins
Clapping Chin Up x 6 rounds
Rest 2 mins
Banded KB Swings x 6 rounds
Rest 2 mins
Clapping Push ups x 6 rounds


Sub-Max Strength with Lactic Capacity

Use for approaching competition in 2-3 weeks‘ time

  1. Warm Up
  2. Snatch Grip Deadlift 5 x 3r @ 65% Rest 2 mins
  3. 2 exercises, Upper and Lower, 20s max effort on, 40s active rest x Length of Comp Match
    Example – 7 minute competition match;
    3a. Clap Push Ups to Low Box x 20s, rest 40s
    3b. Jumping Switch Lunges x 20s, rest 40s
    Repeat for 10 rounds

As you can see, there’s a multitude of exercises that fit these combination examples.
Play around with different exercise inputs into the templates above and rest assured you’re not wasting your time by confusing the body’s adaptation process with strength and aerobic work together.