How to increase work capacity

[jball63]

Any suggestions on how to do this? Currently on a strength program....way too exhausted at times to do anything else after heavy squatting! May have to work on work capacity for a little before going back on my strength program.

 

[kisaj]

I hate to pimp a product, but checkout the BLR Follidrone logs. Either that or potassium nitrate are great for increasing stamina and endurance.

 

[herderdude]

High volume stuff with short rest periods. Run a base building program like Paul Carter's Base Building. Or an offseason program like Brian Carroll's new 10/20/Life. You can't lift heavy all year long, it's important to peak/test/compete and then tear it all back down and build a base for your next peak, or else you'll stall AND be injured. I learned this very early on in my powerlifting career.

Add it in slowly so as not to crash and burn. Work capacity is all about pushing yourself and putting the time in.

It's very important to build a good foundation of work capacity for moving heavy weights, and I commend you for making it a priority.

 

[kisaj]

That is great advice in general, but I think he is talking about more short term while in the middle of a strength program. HIIT, volume work, and short rests are all great and advised, but to me this read as a simple, I am worn out and how do I not be.

 

[herderdude]

That is great advice in general, but I think he is talking about more short term while in the middle of a strength program. HIIT, volume work, and short rests are all great and advised, but to me this read as a simple, I am worn out and how do I not be.

Hm, hadn't looked at it that way. I'm not a real expert on supplements (nor would I claim to be an expert on training, for that matter). The part of the game that I do my reading and research on is training, almost exclusively. So that was where my advice comes from.

Now that you've given me some direction, I do have something to add: I feel great in terms of short-term recovery and endurance when I bring a big-ass bottle of gatorade (full-sugar variety), mix a heaping scoop BCAAs/EAAs/SAA's in it and sip on it throughout my session.

 

[KrisL]

My experience has been exhaustion comes from sleep deprivation. Some might recommend food or BCAAs, but as long as I've slept, I've had some killer sessions while hangry. I'll also point out that if you're making strength gains, who cares how much work you put in? If you want to be conditioned, drop the strength stuff and do conditioning for 2-3 weeks. Rocket surgery.

 

[Rodja]

Easiest way is to just increase volume on the main movement, but lower the intensity. Hit your main sets, then drop the weight and hit 2-3 more. Never underestimate how much BW lifts can help out as well (e.g. dips, pull-ups, Bulgarian split squats, etc).

 

[jball63]

My experience has been exhaustion comes from sleep deprivation. Some might recommend food or BCAAs, but as long as I've slept, I've had some killer sessions while hangry. I'll also point out that if you're making strength gains, who cares how much work you put in? If you want to be conditioned, drop the strength stuff and do conditioning for 2-3 weeks. Rocket surgery.

Yeah, I think part of it may be due to that since I work night shift. Lack of sleep plays a big part.

 

[jball63]

Easiest way is to just increase volume on the main movement, but lower the intensity. Hit your main sets, then drop the weight and hit 2-3 more. Never underestimate how much BW lifts can help out as well (e.g. dips, pull-ups, Bulgarian split squats, etc).

Going to give that a try for a few weeks and will see how I respond. Thanks.

 

[jball63]

That is great advice in general, but I think he is talking about more short term while in the middle of a strength program. HIIT, volume work, and short rests are all great and advised, but to me this read as a simple, I am worn out and how do I not be.

you got it, lol.