High intensity training help

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    High intensity training help


    Hey, so i found the following idea for workout:

    Deadlift 3x12-15
    Squat 3x12-15
    Clean and Press 3x12-15
    Bench 3x12-15

    No rest between sets, just 30-45 seconds of jumping rope.

    Im looking to strengthen my body overall but add a lot of endurance and conditioning.

    Thoughts?

    And yes you can't go super heavy because the fatigue is bad, I puked after the cleans last time.

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    bump
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    Deadlifts and cleans require a great deal of technique, and when done in poor form (ala during fatigue) can lead to injuries and actually compromise strength gains.

    Is there anything specific you are trying to increase conditioning for?

    My advice might be this:

    1-2 Major movements 3-5 x 3-5, 3-5 min rest periods.

    Auxillary lift and core circuit.

    So, you could do something like

    Deadlift 5 x 5, 4 min rest
    Over head press 3 x 5, 3 min rest
    Complex: 2-4 sets, 10-20 reps, 1 min rest
    Pull ups
    med ball slams
    glute-hip barbell bridge
    dips
    facepulls
    side bridge

    Bench press, 5 x 3
    Barbell row, 5 x 5
    Complex

    Power cleans, 4 x 3
    Rumanian dead lift, 4 x 5
    Complex

    Squats, 5x5
    Weighted pull ups, 3 x 5
    Complex


    Br
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    yeah I'm in the army, do a lot of cross fit. the lifts i do are all on a smith machine or a machine the has the bar on runners so i can't really drop it. I also don't go very heavy for the sets. I'm looking for lean and conditioned, not bulk and size
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    Quote Originally Posted by jamesm11 View Post
    I also don't go very heavy for the sets. I'm looking for lean and conditioned, not bulk and size
    Lifting heavy does not equal "bulk". Eating excess calories = size not simply lifting heavy weights. You can strength train with heavy weights while maintaining a lean athletic body.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by jamesm11 View Post
    yeah I'm in the army, do a lot of cross fit. the lifts i do are all on a smith machine or a machine the has the bar on runners so i can't really drop it. I also don't go very heavy for the sets. I'm looking for lean and conditioned, not bulk and size
    Doing those exercises on machines ill advised. It's a great way to build muscular imbalances and does not translate into greater strength when lifting with free weights, and certainly not to functional strength.

    Crossfit (according to the military itself) increases the risk of injuries to warfighters.

    If you want to condition for the army, then I suggest you check out the nsca TSAC. A lot of good information, articles, and programs on this page:

    https://www.nsca-lift.org/TSAC/mp.shtml

    Br
  

  
 

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