Has any body explored depletion exercises other than pushups? This winter I’ve found that depletion squats (with bar set to body weight) has complimented my GPP track work brilliantly - and also improved my strength later on.
The levels of lactic and pain generated during depletion squats make a 200m or 400m race seem soft. Any thoughts?
I have always considered BW push ups as a 60%1RM loaded exercise.
Is that approximatedly right?
Depletion Squats with load of bar equivalent to BW sound like depletion execise with a system load of 2x BW.
Just a comment,as I do not have any experience of lactate work in the gym.
Again,please some Expert’s thought would be much appreciated.
Listen this…
yesterday we did a set of double trouble countdowns for our gpp for our swimmers.
20 body weight squats fast tempo, 20 lunges forward…19 body weight squats…19 lunges…ect then when you go down to one…start over! That is one lap around the track hurts…now for a heavy vest.
I am a huge gpp bodywieght guy since depletion work really makes our weight room work sing.
Pakewi, as for lactate let’s test that this november?
Clemson,
How do you have your athletes perform bodyweight squats? When I do a lot of them with my hands clasped together in front of me its hurt my knees for some reason.
If anyone has had the same problem I’ve found after some experimentation that using a broomstick like a squat bar stops the exercise from hurting my knees.
Dazed what are your PR’s?
As you come down make sure your hands go out to counter balance your backside. This is very safe but should only be done when your strenth is up to a point that you don’t fatigue your prime movers to the point where the stabilzers kick in to do the primary movement. When that happens the tendons and joints try to fill in for the stabilization gap…and …ouch.
So endurance depletion work is in fashion in this thread? In other threads its only in for early training age.
Iv’e done depletion body weight circuits recently and they will definately prime me for the dizzy feeling of SE.
Will 3-5 sets of depletion work increase the capillary density as successfully as tempo?
Can somebody define depletion work for me?
Thanks
Shaf
After football I am doing a 4 week GPP and was wondering if I should still do my depletion work? I would like to do squats and pushups and anything else that might help. Thoughts?
Ian King has published programs at Testosterone Mag, and in his ‘Get Buffed’ book (definitely worth buying) in which the first phase could probably be called depletion work. He separates legs into quad dominant and hip dominant (glutes and hams) and uses many different exercises to work the muscles from different angles. I like this type of work to begin a new strength program.
The first phase leg workouts which I would consider depletion work written by King at Testosterone are under the title of ‘Limping into October’. You may want to look carefully at the workouts and modify if you are not into DOMS. You will most likely experience DOMS if you do the workouts.
In the depletion weights or on the track?
In depletion work with 30-50 reps does everyone feel that the type IIb fibres get chance to fully fatigue or does the pain of lactic burning end the set first?