Coach Ted discusses the role of conditioning in the training of an athlete based on their objectives.
Review of The Role of Conditioning in Your Training
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Review of The Role of Conditioning in Your Training
Season 3/Episode 89
February 24, 2022
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EPISODE TRANSCRIPT
EPISODE TRANSCRIPT
Hey everybody, this is Jon. Today's episode was from last May season two episode 69. It was called the Role of Conditioning in your Training. It was suggested to us by Rawad because while his objectives are competition-based conditioning remains an important adjunct to his powerlifting training. It's a great episode. It's a lot of fun. I know you're going to like it, here it comes.
0:35 Jon
This is the Ted O'Neill program. Yesterday, we talked about upper body day programming. I'd like to talk about lower body day programming. But since you laid out what upper body day programming is you've given us the template. So, I'd like to talk more about the dynamic element because we see it. I train in the 5:30 class at 5:30 in the morning, and then 6:30 is a different group and at 6:30 there are a lot of power lifters in that group. And while the elements of the conditioning medley are the same, their focus on it is different than ours in 5:30 and their focus on the power lifting moves and training specifically for whatever their goal is in competition is a little more than concentration there. So, we see how dynamic it is from the first group to the second. But the other thing that I've witnessed is that when I talk to members who train at various times in the day, you know, I may say something like “boy that medley today was something else” and you know, when we talk about what the medley was, their experience was different than mine. I have seen also when I'm here at two different points of the day when I come back in the later part of the day, there are different toys out in the parking lot.
1:51 Ted
That happens sometimes. So, the AM group in general. So when I say am group 5:30, 6:30, 7:30, 8:30, 9:30 is something that I like to run with a certain level of uniformity and we do have some different things going on like my training group is the 6:30 group or I should say I've inserted myself into the 6:30am group because we got some bangers in that group. Jake, Big Dan Clark, Rawad you know all high level, elite lifters. Yet Joe joins us sometimes. You have people who are there training as a means of a contest. And specifically, they're going after not only big numbers, but they're thinking about breaking records.
2:33 Jon
Larry, for instance. Chasing a world record whether he knows that or not.
2:37 Ted
He knows that now. We talked about it, right? So yeah, so we have that group where their training is highly specific, where everything we're thinking about is, what number am I going for, and where does that put me in a certain ranking, whether it's, you know, for this year, or whether it's an elite total, whether it's an all-time historic number, but that group is pretty deep. And so there's a little bit of a contrast, but it's a different focus, because our 5:30am group is usually pretty deep. The majority of the people in that group are in their 50s and 60s. And I would affirm that if you take your average 20 or 30 year old who thinks they're in shape and who's training at a gym and you put them in that group in the morning, they're going to suffer mightily because that 5:30am group is synced up, they're dialed in, they're tuned in, they're turned on man, and they're crushing it. That's your group.
3:31 Jon
Yeah. I will take it easy on him.
3:34 Ted
First, welcome to the group. So, you had mentioned that sometimes the implements changed. So, for the evening group or the afternoon groups, we were a little bit more powerlifting centric. Sometimes I have Stephen design his own medleys for that. And you know, that could then be a pretty big group too. So, conditioning for us is an adjunct. Where for some people in the morning group conditioning is the majority of their training. That's the center point. And then the weightlifting component is the adjunct. So, depending on where someone is in that equation, we may structure the medleys definitely. Now my group just go ahead and do whatever I concocted, and I have to say, oftentimes, as I've designed the medley and I'm getting you guys to think of crap, my groups got to do this too. You know, I don't like to change it just for us. I mean, we might vary the frequency. For us, If it's serving as a warmup, do I need a couple of 300 pounders doing three or four rounds of conditioning before they're going to get under 1000 plus pounds on a max effort day, you know, probably not necessarily for them. I need them to be in shape. So, their work capacity is up and they can get the room to meet and their metabolic efficiency is up so everything else we're doing outside of the gym is helping them in gym stuff. But if we go too deep on the conditioning now it's a competition for resources.
5:05 Jon
Yeah. And you need that resource to be focused on architecture for them. You know, building muscle, building strength specifically. I definitely get that but what amuses me is that when we do things, you know, we're throwing weight around the weight that we're throwing around and seeing those guys throw it around like a ball over a bar. We go intensively. We do three or four rounds of something. You guys might do fewer rounds, but to see Big Dan, toss the ball over the bar, it's like, oh, boy. A lot harder time with that thing than he does.
5:38 Ted
He palms a 70-pounder infrastructure over the top. Well, that also highlights for me. I'm glad you touched on that because even if you're not a powerlifter, increasing your base strength on barbell lifts is going to help you be better at conditioning. So, this is one of the things with training about knowing how when you use certain elements or when you push on certain things, what that's going to do. So, if you increase your squat by 50 pounds, pushing a prowler with an extra plate is not going to be a difficult thing. So, when someone has very low bass strength coming in, we can get them moving on the conditioning stuff because it's less specific and requires less coordination than, say, doing a barbell squat. So, they're going to be learning those more challenging things. While concurrently they're engaging in movements that have a lower barrier to entry as far as the skill set. So, if you can walk, you can drag a sled or push a prowler or do something along those lines and you can do that to a high level or make it really really hard. And if you can make that hard, you're going to get a training effect out of that. And then as you begin to get conditioning from that learning at the same time that the more coordinated elements of the barbell lifts are going to help you, exponentially.
0:35 Jon
This is the Ted O'Neill program. Yesterday, we talked about upper body day programming. I'd like to talk about lower body day programming. But since you laid out what upper body day programming is you've given us the template. So, I'd like to talk more about the dynamic element because we see it. I train in the 5:30 class at 5:30 in the morning, and then 6:30 is a different group and at 6:30 there are a lot of power lifters in that group. And while the elements of the conditioning medley are the same, their focus on it is different than ours in 5:30 and their focus on the power lifting moves and training specifically for whatever their goal is in competition is a little more than concentration there. So, we see how dynamic it is from the first group to the second. But the other thing that I've witnessed is that when I talk to members who train at various times in the day, you know, I may say something like “boy that medley today was something else” and you know, when we talk about what the medley was, their experience was different than mine. I have seen also when I'm here at two different points of the day when I come back in the later part of the day, there are different toys out in the parking lot.
1:51 Ted
That happens sometimes. So, the AM group in general. So when I say am group 5:30, 6:30, 7:30, 8:30, 9:30 is something that I like to run with a certain level of uniformity and we do have some different things going on like my training group is the 6:30 group or I should say I've inserted myself into the 6:30am group because we got some bangers in that group. Jake, Big Dan Clark, Rawad you know all high level, elite lifters. Yet Joe joins us sometimes. You have people who are there training as a means of a contest. And specifically, they're going after not only big numbers, but they're thinking about breaking records.
2:33 Jon
Larry, for instance. Chasing a world record whether he knows that or not.
2:37 Ted
He knows that now. We talked about it, right? So yeah, so we have that group where their training is highly specific, where everything we're thinking about is, what number am I going for, and where does that put me in a certain ranking, whether it's, you know, for this year, or whether it's an elite total, whether it's an all-time historic number, but that group is pretty deep. And so there's a little bit of a contrast, but it's a different focus, because our 5:30am group is usually pretty deep. The majority of the people in that group are in their 50s and 60s. And I would affirm that if you take your average 20 or 30 year old who thinks they're in shape and who's training at a gym and you put them in that group in the morning, they're going to suffer mightily because that 5:30am group is synced up, they're dialed in, they're tuned in, they're turned on man, and they're crushing it. That's your group.
3:31 Jon
Yeah. I will take it easy on him.
3:34 Ted
First, welcome to the group. So, you had mentioned that sometimes the implements changed. So, for the evening group or the afternoon groups, we were a little bit more powerlifting centric. Sometimes I have Stephen design his own medleys for that. And you know, that could then be a pretty big group too. So, conditioning for us is an adjunct. Where for some people in the morning group conditioning is the majority of their training. That's the center point. And then the weightlifting component is the adjunct. So, depending on where someone is in that equation, we may structure the medleys definitely. Now my group just go ahead and do whatever I concocted, and I have to say, oftentimes, as I've designed the medley and I'm getting you guys to think of crap, my groups got to do this too. You know, I don't like to change it just for us. I mean, we might vary the frequency. For us, If it's serving as a warmup, do I need a couple of 300 pounders doing three or four rounds of conditioning before they're going to get under 1000 plus pounds on a max effort day, you know, probably not necessarily for them. I need them to be in shape. So, their work capacity is up and they can get the room to meet and their metabolic efficiency is up so everything else we're doing outside of the gym is helping them in gym stuff. But if we go too deep on the conditioning now it's a competition for resources.
5:05 Jon
Yeah. And you need that resource to be focused on architecture for them. You know, building muscle, building strength specifically. I definitely get that but what amuses me is that when we do things, you know, we're throwing weight around the weight that we're throwing around and seeing those guys throw it around like a ball over a bar. We go intensively. We do three or four rounds of something. You guys might do fewer rounds, but to see Big Dan, toss the ball over the bar, it's like, oh, boy. A lot harder time with that thing than he does.
5:38 Ted
He palms a 70-pounder infrastructure over the top. Well, that also highlights for me. I'm glad you touched on that because even if you're not a powerlifter, increasing your base strength on barbell lifts is going to help you be better at conditioning. So, this is one of the things with training about knowing how when you use certain elements or when you push on certain things, what that's going to do. So, if you increase your squat by 50 pounds, pushing a prowler with an extra plate is not going to be a difficult thing. So, when someone has very low bass strength coming in, we can get them moving on the conditioning stuff because it's less specific and requires less coordination than, say, doing a barbell squat. So, they're going to be learning those more challenging things. While concurrently they're engaging in movements that have a lower barrier to entry as far as the skill set. So, if you can walk, you can drag a sled or push a prowler or do something along those lines and you can do that to a high level or make it really really hard. And if you can make that hard, you're going to get a training effect out of that. And then as you begin to get conditioning from that learning at the same time that the more coordinated elements of the barbell lifts are going to help you, exponentially.
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