02-24-21 01:00 PM - Post#908087    

All you wannabe dirty hippies calm down. I'm not talking about psychedelics, not now anyways, nor am I talking about long slow distance.

I'm talking about Lifting, Sprinting and Distance Work

You work around those three training factors and you are going to be just fine.

Discuss...

Mark it Zero.

02-24-21 01:54 PM - Post#908092    

I'm happy with the L, the S, and a distance walk.

Re: LSD
02-24-21 01:57 PM - Post#908093    

• DanMartin Said:

Lazy Strength [X]
Intense-ish Sparring [X]
Niko-Niko Running [X]

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

02-24-21 02:21 PM - Post#908094    

Power law work for the win...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

02-24-21 03:14 PM - Post#908097    

Very disappointing. I expected an anecdote from D.M. regaling us with tales of the day he sold the farm, freed the chickens and ran down the middle of the freeway naked, high as a dang kite with his hair on fire and a handful of sweaty money that came from who knows where . . .

Life's too short to worry about longevity.

02-24-21 04:29 PM - Post#908101    

Neander,

The video is a tough thing to watch. Black and White, grainy...not really quality.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

02-24-21 05:55 PM - Post#908103    

Being very elemental, especially now is a good idea.
To me, the Lifting allows one to do the enjoyment of other two for much longer...

Nice legs-shame about the face

02-25-21 11:13 AM - Post#908116    

I know the sprinting is what the kool kidz are into, but I’m not entirely sold. Lifting and aerobic endurance complement each other nicely.

02-25-21 12:45 PM - Post#908120    

• vegpedlr Said:

I agree. But to me, just throwing in some sort of "wind sprint" thing into your steady state work would suffice. A ten to twenty second "burst" for example.

Mark it Zero.

02-25-21 03:25 PM - Post#908121    

For me ot is normally Lifting, Swimming (on a 'masters' team with a coach and lots of intervals), and Very Light Restorative Jogging.

Re: LSD
02-25-21 05:02 PM - Post#908123    

LSD,

But you couldn't do all 3 in the same programme though could you?

LSD would be good to focus on over a year, especially mixing and matching between 2 combinations but not sure if you could do all 3 together?

L and S or L & D have excellent benefits together.

Since 26.01.21, I have been doing L and S together. Lift Sat and Wed, hill sprints Sunday and Tuesday then walk the dog every morning for 40 mins.

In a few weeks, I might try L and D but am not a great distance runner by any means.

Andrew Gunn

Re: LSD
02-25-21 05:15 PM - Post#908124    

• Gunny72 Said:

Why not?

02-25-21 05:18 PM - Post#908125    

I'd note endurance athletes will have a very different definition of distance than people trying to keep in general shape.

Re: LSD
02-25-21 06:32 PM - Post#908126    

• Jordan D Said:

Because I think you would be chasing too many rabbits. Might defeat the purpose of what you are trying to achieve.

Re: LSD
02-26-21 12:48 AM - Post#908132    

• Gunny72 Said:

It all depends on whether you are actually trying to catch any of those rabbits (bus bench) , or you are content with just being outdoors playing with them (park bench).

I’ve been training Easy Strength style for quite a long time now. And I usually combine that with at least three Maffetone running sessions a week. On top of that, I still train martial arts (I keep it playful mainly, even during sparring), which have been my main activity since the ‘80s.

I don’t chase rabbits anymore. Now I leisurely trot behind them with a smile on my face.

And progress is still made, albeit at a glacial pace, which doesn’t bother me at all.

The only goal I have is ending the year having trained more often than not. And even that it’s more a general direction to walk to than a hard set course.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

Edited by iPood on 02-26-21 12:57 AM. Reason for edit: No reason given.

Re: LSD
02-26-21 03:14 AM - Post#908134    

• Gunny72 Said:

100% this

02-26-21 04:01 AM - Post#908135    

When I was a little younger, I was afraid that doing some basic endurance training would melt all my hard-earned muscle and zap my strength.

In recent years I've been content with being healthy and in good "shape", as in having some cardiovascular endurance (a 10k run?) with some strength and lowish bodyfat.

I've found you can combine running with lifting with little trouble. I'd also agree they complement each other nicely. If your weight goes down, you lose some strength of course, but I think you can gain a lot of it back as your body adjusts.

"My grandma Olga, a famous Finnish Powerlifter, once told me, 'Little one, take care of your gastrointestinal tract and it'll take care of you.' Then she struck me with some salted herring." - TC Luoma

Re: LSD
02-26-21 05:31 AM - Post#908136    

• iPood Said:

You've raised some fair points there Ipood. I probably used the wrong word...."programme."

However, even if you do Park bench for say 9 months of the year, I would love to hear from somebody how they combine all 3. I am happy to be proven wrong here.

Dan Martin - I want to hear from you. If anyone can combine these 3 logically, it will be you.

Andrew Gunn

Re: LSD
02-26-21 06:53 AM - Post#908139    

• Gunny72 Said:

Off the top of my head, I think AusDaz, BrianBinVA, vegpdlr, Old Miler and Chris Rice in particular might be able to shed some light on this topic.

I’ll recuse myself from this, because I’m a lazy strengh/endurance/fightin g zealot, so I can’t be objective.

Anyway, you can always take a look at Alex Viada’s accomplishments (which are the polar opposite of what I do): he’s a multi-disciplinar athlete, capable of squatting and pulling over 700 lbs. who happens to run 50 mile ultramarathons too.

He may be the most bus bench oriented person in the whole world.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

02-26-21 07:40 AM - Post#908140    

I think that DMPM/SS/Easy Strength (with some swings) combined with walking covers them all to be honest.

My own training nowadays is mostly gym session with ~30 minutes of cardio (sometimes a few intervals) on a cardio machine followed by lifting. The cardio machines get an undeservingly bad reputation. It might not be cool to watch netflix on a crosstrainer - but it sure adds to my health, wellbeing and motivation to lift.

02-26-21 08:41 AM - Post#908144    

I'll take the bait, right now I generally do park bench for about 9 months out of the year. Try to stay in decent enough shape that if I needed to I could run/hike/slog through a half marathon distance every weekend. Sounds like a lot, but in reality that's 3-4 hours on a trail or about the length of a round of golf.

Then two, maybe three times a year I go bus bench to focus on a long day in the Grand Canyon or similar.

02-26-21 09:20 AM - Post#908148    

For the last 60 years the goal behind all my training has been "to be ready" - meaning being 3 to 6 weeks away from being able to do whatever came up - not like a peaked up competition condition in any one thing but if you called and wanted to do a 100 mile bike ride - a power lifting or Olympic meet - go rock climbing - a major mountain climb or whatever - I could do it without getting hurt and be comfortable enough to enjoy it if not competitively. Then I would often pick a competition and work towards that for a while - do the comp and then move on again.
What this means is more variety than maybe anyone you know of. Always strength - always endurance - always everything. Mostly done with no excitement to each thing. Of course I do periods of intensity but mostly I'm like a Nike commercial - I just do it.

02-26-21 09:29 AM - Post#908149    

• Chris Rice Said:

This!

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

02-26-21 09:50 AM - Post#908151    

There's certainly examples of people working to combine LSD all at the same time.

Two examples come to mind that I like:
1. To me, the swings in easy strength are essentially sprint intervals. You do a handful of fast, powerful reps where the load is not the main factor. So if you did easy strength for fat loss, you're doing strength, some sprints, and some distance via walking. If you were doing hill sprints as a loaded carry instead of swings it'd definitely be sprints.

2. The Primal Blueprint guy Mark Sisson's model is 1 sprint session + 2 strength sessions + frequent non-stressful distance work. He has a free ebook that spells this all out and it shows up in his full books as well. It's always struck me as a good looking model if I had to go prison logic (3x15 minutes) on my workouts.

02-26-21 09:50 AM - Post#908152    

During my salad days I would jog three days a week along with lifting 3 days a week. When I threw in Rugby, I would do sprints in addition to jogging.

Mark it Zero.

02-26-21 10:17 AM - Post#908157    

• D Berta Said:

These were precisely my first two thoughts as well. Sisson’s mantra (paraphrased) of move everyday, lift regularly, and sprint occasionally is pretty much it. Yoda-level stuff.

This is just Dan’s Quadrant 2 (high level) and Quadrant 3 (lower level). A little jogging or a few hill sprints won’t put you in Q4, no matter how far you puff out your chest.

02-26-21 10:22 AM - Post#908158    

Perhaps I need to elucidate a bit further on my thoughts about LSD.

L - Of course you are going to lift, you are always going to lift. That said, you probably are going to lift just three or four days a week. (Maybe even just two days a week.)

S - Sprint may be the teaser here. I am not suggesting that you need to become the IOL answer to Usain Bolt. I'm merely suggesting that you need to do something that raises your heart rate higher than you would by just doing steady state work.

D[/] - Distance work. Twenty to forty minutes of low intensity steady state cardio respiratory work is what most people need for good health. YMMV of course, but twice or thrice a week will do.

Mark it Zero.

Re: LSD
02-26-21 11:01 AM - Post#908160    

• iPood Said:

Well, gee, thanks, iPood. I think...

Not sure I have anything of actual value to add here but some thoughts below, for what they may be worth. (And edit at the end to note that this ended up way longer than I planned -- sorry!)

1) You have to decide what your goals are, or if you have "goals" per se. There is this idea that has gained currency that goals without numbers in them are not real goals, but to me, for an adult, being healthy and strong and fit while looking half decent, however you define those things for yourself, are perfectly viable goals. Sadly, though, in life as in cricket, the all-rounder has been devalued in favor of the specialist, when most of us are not suited to specialization and frankly would be better off on many levels without pursuing it.

2) You can combine whatever you want. It's not complicated, you just have to do it, and know that you are going to pay some price for doing more than one thing. The tradeoff is that you will generally feel better, look better and be healthier.

3) I feel like I say this all the time so people are prolly sick of reading it but if you are not being paid or educated to do something in the physical realm or on the path to doing so, you should never, ever sacrifice your health (short or long term) for some vague competitive goal. And that includes reaching an arbitrary number in a lift or a race. No one cares except you, and whether your deadlift is 500 or 550 doesn't matter, and you're still more than strong enough for anything you would ever need to do. Same for equivalent numbers in running or cycling or whatever. And the real "enough" number is always way lower than you think. It's getting that last little bit that is more likely to push you into potential injury territory. Yvon Chouinard (the founder of Patagonia) has a good take on this -- I have read or heard several interviews with him where he sets out the idea of pursuing an activity till you reach approximately 75% "proficiency," whatever that means in each particular case. That last 25%, he says (and I agree) requires too much specialization and is thus not worth it.

4) You have to know that you likely won't be able to hit goals in all three at the same time. Maybe in lifting and sprinting together, or endurance and maybe one lift (think deadlift or press, not squat). This is FINE. Change it up seasonally if you want, or just choose one to focus on, while keeping the others in a maintenance phase. For me, my only "goals" are usually in lifting and I just "do" the other stuff for health purposes.

5) Per number 2, you can combine whatever you want, but know that some things are going to go together better than others, and you may need years of trial and error to figure out what works best for you. What I have found works best for me is:

Strength -- mostly kettlebells (long cycle and snatch are the best lifts for me, with some swings and front squats) with a bit of bodyweight stuff (pushups, situps, pistols are an anywhere, anytime solution to many things) and staying in touch with max strength (deadlifts) without pushing it.

Sprints -- I will buy the idea that swings are sprints, particularly because it is often the only type of "sprint" training I can do. But I also love hill sprints, and do them when I can. I enjoy taking a KB to the hill and doing some swings at the top (a la Tactical Barbell) or at the bottom (Litvisprint). My main sprint goal has for years remained just maintaining the ability to do them. And dominate a Thanksgiving football game, naturally.

Distance -- this is the one where I don't have a ton to offer. I am not now and never have been an endurance athlete; I don't enjoy running, but if we are counting walking here, that is my go-to. I try for 15k steps a day during the week and 20k on the weekends, which is a decent amount of pedestrian travel. I also ride my bicycle a lot of places I go if my kids are not with me (and sometimes when they are). These aren't fancy training rides or anything and I don't track on Strava or count watts or miles, I just ride. It's fun, and in the fresh air, and gives a bit of fitness. I also swim in season, ideally every day. To me, being in the water is restorative, in addition to getting some good exercise. Jumping rope and the rowing erg are the other things I like, but again, this is just done and then forgotten about -- no particular goals for any of this type of activity beyond the general (and admittedly vague) being "in shape."

So to sum up, yes, you can combine lifting, sprinting and endurance/aerobic-type work. You prolly won't be world class at any of the three when pursuing all of them, but you weren't likely going to be world class at any of them if you only pursued one. The difference if you combine all three is that you'll be healthier, and nothing we can get out of this little hobby of ours is more important than that.

(as a final aside, the tactical barbell series of books has very good thoughts on this subject also)



Edited by BrianBinVA on 02-26-21 11:13 AM. Reason for edit: No reason given.

Re: LSD
02-26-21 11:13 AM - Post#908164    

• BrianBinVA Said:

I guess I was right when I wrote you had something interesting to share.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

02-26-21 12:59 PM - Post#908168    

Swings are Sprints? Depends what you mean by a sprint. Maybe if you had a KB that you can only swing for a max of 20secs.

What is generally done in intervals isn't sprinting, it's just running as fast as you are able after the last interval. Different things.

02-26-21 01:03 PM - Post#908169    

• Matt_T Said:

Maybe sprint in the sense that it may spike one’s heart rate way above of walking or even Maffetone running.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

02-26-21 01:12 PM - Post#908170    

• DanMartin Said:

Straightforward and doable over the years.
I love it!
- "something that raises your heart rate higher than you would by just doing steady state work"

There's a huge variety of stuff to choose from, whether it's with or without weights or combinations of the two, right? Tons and tons of ways you can just "insert" it into what you're doing already. No big deal . . . unless you want it to be seen as that.

Life's too short to worry about longevity.

02-26-21 02:52 PM - Post#908174    

• Chris Rice Said:

Chris, this is gold. If you ever decide to write a book, collect your thoughts on training, and so on, I'll pay money for it. Seriously. Your article on your powerlifting meet in Vietnam was already so cool. I wish you'd consider writing more.

02-26-21 03:41 PM - Post#908177    

I suspect you could build and maintain a fair degree of fitness (for a regular person, not someone trying to get to a competitive level) in fifteen minutes a day by rotating through

Day 1 - Lift for fifteen minutes. Big exercises in alternating super sets
Day 2 - Sprint, or HIIT, for 15 minutes, including warm ups. Now obvious, this isn't sprinting for fifteen minutes straight because that's, you know, not sprinting.
Day 3 - Run as far as you can in fifteen minutes without getting your heartrate too high.

And just rotating through them however many day per week.

The time limit MIGHT stop you from doing too much work.

02-26-21 03:42 PM - Post#908178    

Note: I have not tested this theory.

02-26-21 03:47 PM - Post#908179    

• Pepper Said:

Thank you! I have a few articles and started a "book" one time years ago - I wish I had the discipline to finish it. Every time I get going life comes up and I do other things instead.

02-26-21 05:06 PM - Post#908185    

• Justin Jordan Said:

Hell. Imagine if you did that for forty years.

02-26-21 05:11 PM - Post#908186    

• Chris Rice Said:

My three favorite training related books never writen are, in no particular order:

• Shaf’s Ladders
• Dan Martin’s Program Minimum
• Chris Rice’s Being Ready

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

Re: LSD
02-26-21 05:27 PM - Post#908187    

• iPood Said:

Challenge accepted, regarding running at least. I wouldn't quite call my life "park bench", but I certainly fail to follow my own plans for at least 9 months of each year and end up with a horrible mishmash!

You can sprint and lift (all elite sprinters do).

You can run mileage, and lift easy-strength style 5 times weekly, as long as the lifts are slow, like deadlifts (done it a fair bit myself). The lifts restore mobility and help with recovery.

But if you are working to increase your endurance training volume, adding 5-10% every few weeks, you will be tired and lacking in bounce and explosiveness a lot of the time, and find it really hard to raise a sprint (or power-clean or oly-lift). This is true even if you're at a low-ish level like 3 short runs per week. We use to say "training to train", and 4 months would be spent just getting to the point where you could do all the sessions to make up a week and still recover, without worrying at all about the quality.

Having said that, once you level off and adapt to a certain weekly volume of endurance stuff, you can start to add speedy stuff back in, and the bounce comes back in 2-4 weeks.

I would say that for someone not competing in endurance stuff, you'd be absolutely fine on two days lifting, two of strides/sprints/speedwork /metcon of some kind, and two easy endurance runs, and none of them would need to be "hard".

02-26-21 05:51 PM - Post#908188    

• iPood Said:

The first page of a "book not written".

The bar sits on the squat rack – waiting. It’s cold inside the gym, maybe zero. All around sit various items designed to build strength and fitness, most of them homemade. Platform, power rack, glute ham, pull down, several Olympic bars stand in a corner, rack after rack of plates – both Olympic and Standard. Sandbags, stones, farmers walk bars, bands and chains, a full set of double kettlebells, and every grip toy you ever heard of and many you haven’t heard of even if you are the most die hard grip junkie as they are prototypes and one of a kind. A rack of dumbbells spill over and the bigger ones sit loose around the floor; a Concept 2 rower, a Prowler, the wife’s touring bike is set up on a trainer and a cheap stepper are the concessions to aerobics. My racing bike hangs from the rafters, and the corner is full of climbing gear – ropes, cams – haul bags - ice axes – plastic double boots etc. Outside in the snow lie Atlas and big natural stones setting on kegs from a trip to New Hampshire just to lift and bring back stones to lift and carry. Pictures on the walls reflect the people the owner admires – no bodybuilders, just strength athletes – doers, not lookers. Bits and pieces are stuffed into every corner. This is not a public gym, it’s all for one man, his family and at times a few friends, it represents a life style for the owner.
A door opens and closes, an older, gray haired man in his bare feet walks from the house to the gym door, leaving bare footprints in the snow, a key turns and the door opens. He turns on the lights, flips the switch that turns on the old Coroaire heater. The door closes, the man leaves and the bar waits, feeling the first signs of the heat beginning to blow. It’s an older but very high quality bar, Eleiko, from Sweden and one of the best, a luxury the man never knew until recently. It’s certainly not the first bar the man has owned in his life but it may well be one of the last. Bars like this one last for a very long time if cared for – and everything in this gym is lovingly cared for. The man has seen many gyms over the years, and trained in many places that could only be called a gym by the most inventive of minds – but this is his, thought about for years, the building itself built with his own hands – much of the equipment also.
The door opens and the man enters – walks over and picks up his lifting shoes for the day and sets them in front of the heater. He sits in front of the heater while dressing, warm tights on his legs, tee shirt on top, feet still bare – it’s warming up but the steel weights and the rubber covered floor are still cold. He stands up and grabs a long stick. Several minutes of deep breathing and stretching exercises follow – a daily ritual started decades ago in a land very far away filled with lots of people with guns. Bending, stretching, twisting; all in rhythm to the deep slow breath – a sort of dance that’s not quite as smooth as it once was, the toll taken by the years beginning to show. He returns to the heater, and Olympic Lifting shoes and socks follow. Shoulder dislocates and overhead squats with the stick are followed by full squat snatches – the most athletic move in weightlifting, a common warm up of choice. The weights are light, it’s about the movement itself today, and heavy snatches are only done closer to a competition. The shoes and socks come off and an hour or so later the workout is done. The man goes out, this time walking barefoot the length of the house in the cold snow to the front door, talking his time on purpose, a small test for his mind and body, something the man does simply because he wants to.
That man is me. This will be my story, of my life, the things I have done, and of my training and competition life in greater detail. It’s about the things I have learned during 72 or so years of life and heading towards some 61 years under the bar, and of thoughts I have looking back as well as looking forward. Like many old men I ramble a lot so if you get lost, just keep reading, I’m sure you’ll catch up sooner or later.

LSD
02-26-21 06:40 PM - Post#908192    

It seems to me that the first two questions are:
1. Where are you now?
2. Where do you want to go?

Long, slow distance is great. Gentle, low impact, etc. But for the time crunched with a moderate to high level of fitness, there might be more efficient methods.

Here’s a chart about expected physiological adaptations at different intensity levels for “cardio” - https://airhub.com.au/blogs/news/what-are-th e-expected-physiological- adaptations-for-training- in-dif...

Dr Andy Coggan has popularized the idea of sweet spot intervals at Level 3.5 (described by one of my friends as fast but fun) as being an effective and time efficient way to get all the benefits of training at Levels 2 through 4.

Which makes me wonder if there might be two other sweet spots at around L5.5 and L6.5.

I’m thinking for L5.5 intervals the ideal duration is between 1-2 minutes (probably around 75 seconds) when the contribution of aerobic and anaerobic energy systems is approximately equal (see https://www.researchgate.net/profile/Paul-Gastin/p ublication/11799339_Energ y_System_Interaction_and_ ...

The protocol for relatively advanced trainees would be starting with something like 2-3 sets of 3-5 x 75 secs at max on 2 mins (i.e. 45 secs rest) with 5-10 minutes between sets. Or possibly even just 8-10 reps of 75 seconds at max on 5 minutes. See the description of the Ronnestad protocol here https://datadrivenathlete .com/2017/02/15/vo2max-how -to-build-it-higher/

L6.5 intervals would be around 10-15 sec duration where the ATP/CP energy system is exhausted and the glycotic system is taking over. Protocol would be something like 10-30 sets of 10-15 sec efforts at max or near max on 1.5-2 mins (rest at L2-L3). I’ve tried shorter efforts of say 6-8 seconds and they result in more power but less work capacity. Obviously, this sort of training is only useful for athletes who need a lot of anaerobic power and not pure endurance folks.

I’m seriously thinking of experimenting with running a cycle of pretty much just these three methods for me and my lab rats and seeing what happens.



Edited by AusDaz on 02-26-21 06:43 PM. Reason for edit: No reason given.

LSD
02-26-21 07:56 PM - Post#908195    

• Chris Rice Said:

Brilliant Chris. Just brilliant. Love it.

Great thread fella's. I have been well and truly proven wrong with my previous thinking.

Andrew

Edited by Gunny72 on 02-26-21 07:58 PM. Reason for edit: No reason given.

LSD
02-26-21 08:00 PM - Post#908196    

I need to include a caveat now. The basic LSD formula is nothing new. Far from it. That said, we tend to view each portion as a stand alone entity, they are not.

The big one, if you are going to do some sort of "intervals," your steady state work should be very gentle. Meaning take it easy. Same holds true for the weights.

What I'm trying to say, don't try to set personal records in all three modalities.

Mark it Zero.

Re: LSD
02-26-21 08:12 PM - Post#908197    

• DanMartin Said:

I guess that is what I was trying to allude to with my original post. LSD for Park bench or even forever but no PB's. And there is absolutely nothing wrong with that at all.

LSD. I like that. It goes with DMPM.

LSD
02-26-21 09:38 PM - Post#908198    

Sprinting is strength training. Way back in the day when sprinting and ‘intervals’ were all the rage I tried it out and found I was able to do it in place of, NOT in addition to, weight training. Then I figured this is stupid, I would rather be lifting.

Long Slow Distance is gold for lifters and bigger people and just generally feeling good. For me it’s just having a minimum daily step count.

"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton

Edited by Browser on 02-26-21 09:42 PM. Reason for edit: No reason given.

Re: LSD
02-26-21 11:36 PM - Post#908202    

• DanMartin Said:

I’d express the same idea like this: Forget optimal or even doable. Aim firmly for sustainable. Start with something way easier than what you think you “could do” across all three modalities. Try and do it for the next 2-4 weeks without making any changes at all. Don’t fall for the “if I’m not adding weight to the bar or extra miles or efforts every workout or week I’m not making progress” trap. Try to only add more every fortnight or better yet every month. Progress is your body adapting to a new work load and the same session becoming easier. So just stick to the same work load until one day you can add more without really noticing it.

I’d also add that the HIIT crowd give intervals a bad name. I often have people do a long, slow sessions alternating 2-3 mins at Level 2 with 2-3 mins at L3. That’s like alternating Niko Niko and Maff miles. Alternating sets of Easy and Even Easier.

02-27-21 12:23 AM - Post#908204    

Last sunday i did a little over 7 mile trail run.
Then monday morning i lifted heavy doing better than my last work out.

I can handle 2 heavy lift sessions , 1 long and 2-3 45 minute runs a week.

I don't sprint all out but will run harder once and a while.
Everyone has to find what works for them and what they enjoy doing.

02-27-21 02:43 AM - Post#908207    

• Chris Rice Said:

I love it, Chris!

Now I need more.

"I think we often spend too much time focusing on max fitness and not nearly enough on maintaining our minimums. It seems we need to think sustainable rather than obtainable. Meaning whatever we do today, we can do it again tomorrow. Never taking so much from ourselves that we can't." Dan Martin

Re: LSD
02-27-21 07:59 AM - Post#908223    

• Gunny72 Said:

Great discussion! I'd just like to chip in with my 2c to answer Gunny. Imagine you practice a sport or activity that gives you a fair amount of cardio but doesn't involve running (for example, martial arts). You already lift two or three days a week. It is easy enough to add in a couple of short hill sprints sessions per week and a little roadwork.

You can do the sprints on the same days you lift, whether in a separate session on the same day or as a finisher or warmup if you have a suitable hill near the gym. Measure out 40 yards or so between two trees or other landmarks. After warming up, do one slow sprint, walk down to the beginning and then do six fast sprints, with a walk to the starting point after each one. Finish off with one slow sprint and then another sprint on flat ground to reset your running mechanics. You can also do one 20-40-minute run on another day. Doing this will give you *some* of the benefits of running without turning it into a full-time job!

If you go down this route, I would resist the urge to measure your heart rate, the exact distance, the exact time or whatever. Just get your sprints done without killing yourself and enjoy a gentle jog one day. If you really insist on measurement, go to the track every couple of months and do a 12-minute Cooper test after a thorough warmup: https://www.verywellfit.com/fitness-test-for-endu rance-12-minute-run-31202 64

Check out my critical-thinking blog at sharpenyouraxe.substack.com

Edited by RupertC on 02-27-21 08:00 AM. Reason for edit: No reason given.

Re: LSD
02-27-21 08:37 AM - Post#908225    

• AusDaz Said:

The time crunched thing is mostly why I don't bother with the D anymore. Get the same benefit (which are mostly mental anyway at least for me) from a walk with the family. Put simply the L and the S have far more value and benefit per minute trained for me at least.