general physical preparedness
Survival of the Fittest
“Strong people are harder to kill than weak people, and more useful in general.”
- Mark Rippetoe
The phrase “survival of the fittest” refers to the process of natural selection - the members of a species best suited to survival in their environment are more likely to live long enough to reproduce and pass along their genes, with each successive generation becoming better suited - more fit - to survive in that environment. Having already been born, there is little we can do to improve our fitness in the genetic/evolutionary sense. That is decided for us at the moment of conception. However, we can and should do everything we can to improve every aspect of our fitness in the physical sense.
In most parts of the world natural selection no longer operates the way it does in the wild due to agricultural and medical advancements and cultural and societal changes. These changes have lowered the genetic bar for survival significantly - have almost gotten rid of the bar altogether. Advancements in labor saving devices and easy access to calorie dense food have compounded this by minimizing the physical effort required for daily survival to practically nothing, resulting in a society that is mostly weak, slow and fat. Most people alive now in developed countries would be incapable of handling the physical demands of the day to day lives of our ancestors, and would have no hope of surviving in such an environment. There would, however, be far fewer hungry bears and lions. › Continue reading
Physique Versus Function - A False Dichotomy
Bodybuilding and training for performance need not be mutually exclusive. In fact, a training program and diet geared towards performance - specifically building as much strength as possible throughout the entire body while maintaining a low body fat percentage - will result in a physique that is both highly capable and impressive.
A major reason for belief in the physique versus function dichotomy is probably the greater use of isolation exercises in bodybuilding, which are often erroneously considered “non-functional” by many in the functional training crowd. They believe that an exercise must be performed in a manner that mimics how the body moves during activities of daily living, work, or sport for the strength or other aspects of fitness gained in that movement to effectively transfer to those activities. However, it is not necessary to work the muscles involved in a particular movement using a similar movement for the strength gained to transfer. Regardless of how a muscle becomes stronger, the greater strength can be applied to any movement involving those muscles, and any program that effectively addresses all of the major muscle groups will improve function, even if it includes isolation exercises. › Continue reading
High Intensity Strength Training: More Aerobic Than “Aerobics”
The following article is published here with the permission of the author, Greg Anderson, owner of Seattle’s home for high intensity training, Ideal Exercise.
The most common question asked by our new personal training clients at Ideal Exercise is: “Where are the treadmills and stationary bicycles?”. Most have never heard that great benefits to the cardiovascular system, commonly referred to as “aerobic fitness”, can be had through a program of high intensity strength training with no additional steady-state activity. And while I do certainly spend a great deal of my time explaining why such benefits are certainly possible (and more desirable as it is much more efficient to achieve muscular and cardiovascular benefits in a single program) it usually takes a few workouts before the client understands the depth and magnitude of cardiovascular involvement possible from strength training. As one of my trainees remarked recently (after a set of squats to complete failure followed by 20 seconds of effort against the bar in the bottom position): “My God! (gasp, gasp…) this is more aerobic than aerobics…”
Although (as I shall explain) the statement that high intensity strength training is “more aerobic than aerobics” is not entirely correct, such an observation on the trainee’s part does underscore the profound effect of intense muscular contractions on the cardiovascular system. The current mania for “aerobics” in the fitness industry stems from a misunderstanding of two factors: The function of the cardiovascular system, and the identification of skeletal muscle as the window through which optimum loading of the entire metabolic system(s) - including the cardiovascular system - takes place. › Continue reading
Q&A: What is Metabolic Conditioning?
What does metabolic conditioning mean? Is it necessary? Does high intensity training provide it?
When most people think of training to improve endurance, they think of conditioning the cardiovascular system to improve transport of blood to the working muscles. Metabolic conditioning is the other side of the coin - conditioning the muscles to better use what’s being delivered to them by improving the efficiency of the different metabolic pathways. › Continue reading
More Modified CrossFit Routines
Since the CrossFit post I’ve received several requests for more “CrossHIT” routines - CrossFit routines modified to be more consistent with high intensity training principles. The difference between these and more bodybuilding-oriented HIT routines is a greater emphasis on metabolic conditioning and incorporation of more bodyweight and gymnastic exercises, which I believe are of considerable value. While there may be no positive transfer of skill from bodyweight or gymnastic movements to different movements, regular performance may improve general kinesthetic sense and proprioception as well as awareness of and confidence in one’s physical abilities.
CrossFit’s Greg Glassman has described the method as “constantly varied functional movement executed at high intensity” . Although an exercise is commonly considered to be “functional” if it mimics a movement of daily living, work or sport, since only the strength gained from an exercise will transfer to other movements and not any specific skill, any exercise that effectively strengthens the body and contributes to improvements in other general aspects of fitness could be considered functional. By replacing the Olympic lifts and certain other movements with exercises involving the same muscle groups you do not sacrifice any functional benefit. It is unnecessary to move fast during exercise to develop speed and power in other activities and there is no transfer of skill from an exercise to a different movement. For example, the skill of performing power cleans will not positively transfer to the different although superficially similar movement of a football lineman exploding off the line any more than the skill acquired performing football blocking drills will positively transfer to swimming. › Continue reading
3×3 High Intensity Training Routines
3×3 is a high intensity strength training routine consisting of three circuits or rounds of three compound (multi-joint) exercises performed non-stop to emphasize cardiovascular and metabolic conditioning. Each of the three exercises targets different muscle groups, usually starting with the hips and thighs, followed by upper body pushing and pulling movements, to work all of the major muscle groups and allow for little or no rest between exercises.
A higher number of repetitions is usually performed for the first circuit, with the repetitions dropping for the second and third circuits. A typical repetition scheme for a 3×3 routine is 20, 15 and 10 for the hip and thigh exercise, and 12, 10, and 8 for the upper body pushing and pulling exercises. For example: › Continue reading
CrossFit
Over the past couple years CrossFit has been gaining popularity as a way of training for “functional” fitness or general physical preparedness. According to the CrossFit web site, CrossFit is,
“…a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.”
The program consists of constantly varying routines incorporating a mix of “functional” movements such as various gymnastic and body weight exercises, plyometrics, Olympic lifts and other compound/multi-joint free weight exercises, and activities like running, cycling and rowing performed for varying durations to target different metabolic pathways. Workouts typically last well under an hour, and the recommended frequency is six days on, one day off.
While CrossFit will no doubt produce results, the same or better results could be achieved more safely and with a fraction of the weekly time invested with a few modifications. Safer, more effective exercises could be substituted for the Olympic lifts, plyometrics and exercises performed in a fast or explosive manner. › Continue reading