You've heard this mentioned before. I thought I'd bring it up to remind you with an example. In my quest to build up my burpee numbers, I've taken to doing burpee breathing ladders. The ladders enable me to crank out more than 100 reps, in relative ease. Therein lies the problem. A 1-15 breathing ladder is strenuous, but is not as painful as 50 burpees for time.
The price of low cost burpee ladders is decreased anaerobic efficiency. I know this because I just clocked 50 burpees at 3'50". Before the burpee breathing ladders, I was closing in on 3 minutes flat. I felt out of condition.
Today's workout:
-day 14 of the weighted density pull-up plan (7x4, 4x3)
-3x10 sec bent arm hangs
-5x10 weighted dips
-VB50 (3'50")
I feel like I'm stuck at this level (7x4, 4x3) on the pull-ups. I'm incorporating bent-arm hangs to bust through this resistance level.
2,409/11,xxx
I did some serious Negative's last week so lets see how my pull ups are and how many more I need. I will note the ladders for my burpee's. I may just stick em out old school.
ReplyDeleteOsu!
Try the bent arm hang, it gets all the muscle fibers activated at once, especially if you hold until you get all twitchy, then ease up into the negative.
ReplyDeleteI'm a little disappointed with the burpee ladders. I was hoping for a anaerobic free ride on what is essentially an aerobic exercise. But as the Lawrence Fishburn character said in King of New York, "No one rides for free, Mother F***er.":D It works the other way though. Aerobic capacity increases with anaerobic work.
Hummm --- I am not sure you are correct in your assessment (for the burpees) here meguro.
ReplyDeleteBut of course, I am out of my depth trying to explain my feeling; let me try:
- a one time measure can be affected by numerous factors.
- You may be into a lag period before an increased perf is visible.
- A 3 min effort does not qualify to purely anaerobic... your body must engage some aerobic metabolism to keep going; even if you can crank up the 02 deficit.
I am not qualified to draw certain conclusions, but I believe there is more to it...
I'll be looking forward to the follow ups.
Osu!
Fred
Definitely good points to consider, Fred. Thank you.
ReplyDeleteI'll be following along intently as well meguro - lets see you bust through that burpee wall as well as the pullup one.
ReplyDeleteOsu!