Topic: Conditioning

[Chuck Lopez]

aerobic conditioning should be done for health purposes, specificity isn't necessary in this case especially when your specific sport requires only 6 heavy singles as your competitive event; I agree it shouldn't be done during competitive period but the rest of the time something like rounds for time of jump rope, box/long jumps or bodyweight circuits are good ideas, long distance running will sap your power so keep that on the low side if that is your cup of tea.

[Bryant Wright]

Yeah the whole long distance thing is not really part of my repupation, so i dont think Ill have to worry about that but I like that whole jump rope interval thing, and probably that bodyweight circuit since like i said i have a lot of time to do it so Ill probably do a few of those,  Thanks a lot for the advice

[Arden Cogar Jr.]

I'm not really appropriate for commenting on this issue. I do my event training (my reason for lifting) as part of my metabolic conditioning.  But one thing I do as part of my metabolic conditioning my have application in this context.

On off days, I alternate light kettlebell swings with some form of less demanding conditioning.  For example, I'll swing a 16kg kettlebell 50 times right hand, 50 times left hand, then walk two minutes on a treadmill/jump rope for two minutes/do 2 minutes on an elliptical.  Then do 40/40, two minutes.  Then do 30/30, two minutes.  Then do 20/20, two minutes. Then do 10/10, and two minutes.

I see light kettlebell swings as great "active recovery."  I'm also a big fan of Girevoy Sport, so I often do kettlebell snatches or Long Cycle clean and jerk with a 12kg or a 16kg instead of the swings.

Don't know if that helps any?  But I hope it does.

All the best,
 Arden

[Matt Rupiper]

Bryant,
Here are some ideas if you are planning on going to the gym

Since i have seen you lift in the past and familiar with your situation at school here are some recommendations.
1.  When you do your workout at the rec (if at school) warm up on the rower..it helps get the hips and knees warmed up and more mobile.
2.  After warming up on a rower (1000-2500meters), i would work on some dynamic flexibility movements for the hip, knees and ankles. (multi-direction lunges, inch-worms, etc).  coreperformance.com has some examples of basic stuff.
3.  Following this, hit up bar technique movements (sn. balance, pressing sn. balance, light OH squats etc)...really work on depth.
4.  Finish with jump rope/sprint intervals (10-20 yards max)
5.  Dynamic flexibility again
6. Hot tub at pool
7. Go home and rest till 3 when you go to the salvation army.

This will definitely make you sweat and feel like you got some conditioning in while focusing on flexibilty, and technique mov't and not being too aerobic/detrimental in the process.

Best of luck