Become a Human Engine
Whether you are a runner, a CrossFit Athlete, a competitive sport athlete, or the everyday person who wants to feel and perform better, here at KPF, we believe in three phases of conditioning: to help you achieve your Ideal Performance State (notice we did not say cardio because conditioning is done with a purpose).
Max Effort Day (Sprint Work)
What: Short and Intense Work with your recovery being much longer. (Example 20 seconds of max effort followed by 1:00 of rest x 10)
How: "Earn Your Rest", meaning you are working hard enough that you need the long rest. Otherwise, this day becomes a tempo day and thus defeats the purpose.
Why: This can be completed in minimal time. Also helps decrease body fat, heart rate, and blood pressure. May also help lower blood sugar and improve insulin sensitivity. Also will help you "find that last push" to finish your other workouts.
When: Typically after your recovery day (so you're fresh) or after a low intensity and/or volume lift as this will be taxing to your nervous system. Proper nutrition after this day is highly important in recovery and progress but that's another post to come!
Repeat Effort Day (Tempo Work)
What: Medium Work Time with Medium to short rest intervals. (Example Work 1:30 Rest 1:00 x 6 )
How: The intent is to teach yourself how to find a tempo, hold it and repeat it. Don’t get out of the gate too fast and crush the first bout as that can destroy the remaining bouts.
Why: Compared with lactate threshold pace, tempo intervals cause less physiological stress. However, they are close enough to induce similar physiological benefits: increased fatigue resistance, aerobic capacity, muscular endurance, training economy and improvements in your lactate threshold.
When: If you have a lift that is medium volume and intensity that will be perfect to incorporate Repeat Effort Conditioning Day. Do not perform this on a day immediately after during Max effort, your body will not produce the best results for you.
Constant Effort Day (Steady State Work)
What: Working for an extended period of time with minimum rest. (Example: Row 5000 meters)
How: The intent of your work should be to find a steady rate of work and hold at a constant rate for the full duration of work.
Why: It will help you improve your overall work capacity while still being able to recover. Steady state work has many health benefits, including improved blood flow, reduced stress, lower risk of heart disease, and improved brain function.
When: If you have a lift that is high volume and intensity that will be perfect to incorporate Constant Effort Day. Constant effort day is also a great mid-week recovery from intense lifting and conditioning.
Sample Week of Training with a lifting program
Day 1 - Medium Volume/Intensity Lift + Repeat Effort Day
Day 2 - Medium to High Volume/Intensity Lift
Day 3 - Constant Effort Day + extended active recovery
Day 4 - Medium to High Volume / Intensity Lift
Day 5 - Passive Recovery
Day 6 - Light Volume/ Intensity Lift + Max Effort Day
Day 7 - Passive Recovery
