Apart from simply re-stating the obvious and rehasing comments - Read my posts again before rushing to post and see if you can find where I mentioned or made any previousd reference to steady-state runs at all.
To be quite frank about it - you’re full of nonsense …
What you have said above is that ‘properly’ conducted strength sessions increase cardiovascular fitness more than Tempo runs or steady state running?
I agree with seanjos a hard anaerobic training session will probably do more for your aerobic fitness than easy tempo or steady state running. Recovery between high intensity intermittent bouts of exercise is dependant on the aerobic energy system, therefore, you get adaptations to both energy systems in 1 workout. Meaning more time to recover and adapt.
Remember, you don’t get fitter, stronger or faster through training - its through recovering/adapting from training.
I think he is talking of the “properly” conducted strength session a la artur jones…leg extesion till puke, leg press till puke…squat till puke,the n upper body…however…all the adaptations have a certain carryover to other…but one cannot be a jack of all trades…specificity has its role…also remeber that those scientific proof that some jedis have,are more mith than other…
Were you asleep your first year at uni ? Well I wasn’t, so i’ll fill you in on what you missed.
Your question and obvious confusion on this subject stems from a misunderstanding of the function of the cardiovascular system:-
It is the cardiovascular system that supports the muscular system–not the other way round.
The skeletal muscles are the window through which optimal loading of the entire metabolic system (including the cardiovascular) takes place.
Therefore… improvements in strength will correlate to improvements in CV function!!! :eek: I know shocking…
The best way to train the vascular system is to build flexibility into its response by using short bouts of elevation followed by sudden recovery, then demanding activity again. Tempo runs fit the bill but simply do not provide the intensity needed for any notable improvement and should be thought of only as recovery day runs.
As for jogging and stationary cycling blah blah. That’s a different thread.
I’m enjoying this thread because it opens up a whole series of valid questions.
I’m just going to throw in a few brief thoughts and you guys can go at it. Ironically, I think everyone is right here!
1: Training response takes place after the stimulus so the type of training may not be as important as the overall strength of the stimulus (height x breadth).
2: Much of training response is improved cellular efficiency.
3: Weights can be both synergistic and antagonistic to circulatory growth. It has been suggested by Omega Wave analysis that bodybuilding type work (cross section) may create favourable conditions when combined with tempo etc, while max strength work will tend to restrict them, requiring tempo type work as a mediating influence.
In any event, a balanced program that maximizes strength improvement will maximise the contribution to the sports cardiac requirements.
In my program, the balance over the training year between the two types of lifting is close to 50/50 and intersperced (see the seasonal plan in Vancouver 2004 DVD).
4: For team sports, cardio requirements are covered by the sport itself in season.
5: Cardiac response in speed and power events is reliant on the ability to accelerate the heart rate rather than big changes in stroke volume and this is best facilitated by workloads that causes a variable response rather than by steady state work.
Seriously though … and correct me if I’m taking it up wrong … there is a valid reason to incorporate more hypertrophy-type work to develop cellular efficency especially for team-sports.
Also this would be of less value/importance for sprinters (?)
However one question is - if the strength training is acting as an antagonist to circulatory growth why exactly is this? Or why do you think it is? Are we talking increased inter and intramuscular pressure or simply the bodies metabolic demands?
I’ve been relying on amlost exclusively strength work and variations of applications of strength work to develop that aspect of the power component for team sports (using Tempo to develop the Cv demands)- which obviously takes careful management due to its demands on the CNS and musculature.
I’ve avoided hypertrophy work more or less sue to attempting to limt unwanted body mass etc and essentailly get best bang for buck in the gym.
However I could with valid reason now include more hypertrophy work to develop the circulatory system but also in a more systematic approach allowing the CNS recover and yet get benefit.
A properly conducted strength session IS anaerobic. I thought that went without saying.
The words aerobic and anaerobic are referring to their respective metabolic pathways. You cannot turn off either of these pathways by merely increasing/decreasing the intensity of an activity. As mpgelsei pointed out.
Endurance for athletics is the result of three factors:skill,muscular strength and genetics. Consider that in a resting state the lungs can saturate with oxygen the blood moving through them during the first third of the total transit time. At maximal exertion, saturation speed might slow to one half of the total transit time. Even with some compromise of pulmonary function (injury,flu or allergy to girlfriends cat) the lungs can usually still perform their job. It is the muscle’s ability to use the nutrients delivered to it that needs training. This is most efficiently addressed by strength-training. And it just so happens that the most effective form of increasing strength is high intensity training.
To answer sprinterouge about midfielders (centrefielders ??) I live a stone’s throw from Man United’s Carrington complex, for match fitness they simply play in games nothing additional.
p.s if you have google earth I can show you my house
Even though I use a conjugated approach with my players it is done on a completly individual basis. And if a number of players are going to participate in a speed session it is done when the player’s CNS can cope with the demands and also the next day will be relatively easy. Also if I feel the player needs to put some beef on I observe when we can apply maximum hypertrophy work mixed in with some strength.
It’s been interested reading some of the posts on this topic especially from ANAEROBIC believing that the players would become overtrained. Well as I’ve said above all strength & speed program’s are designed individually which takes up to 10 hours of planning for each session and as I’ve got 40 players in a squad it does take a lot of specialised skill in program design.
Also being a qualified nutritionist I know my players are well nourished and well hydrated as Charles Poliquin once told me there is no such thing as being overtrained it’s simply being under recovered!!!
Remember though, the long season works the aerobic system as required and the difference is that aerobic fitness can be improved over a very long period and, conversely, this fitness can be held for a prolonged period- at least long enough to cover the short off- season available.
On the other hand, Max Strength and Explosive Power are quick to gain and also quick to loose unless continually stimulated.
Aerobic and alactic speed and explosive qualities are not that conflicted- the very qualities needed for soccer. The problem arises when extensive amounts of lactic anaerobic work are done despite the fact they are not needed in the game.