Programming my next block with Op I/A template based on the advice from my post in Strength section. Just wanted to ask who on here actually follows a continuation template for conditioning? I'm not sure I can stay consistent enough to consider myself in either black or green. Just not sure if I should make an effort to stay with one for progress purposes or if I will make progress regardless as long as I understand the concept of training each energy system frequent. Right now my conditioning is a variety of activities, but I have put these on the top of my list based on my needs:
Long distance running
Loaded ruck/hike
BJJ
KB snatch ladder/S&S(split up and using as finisher after Strength sessions)
Rock climbing(gym and/or outdoor climbs with approach hike)
Sled drags/rope pulls
I posted this in Strength but just wanted to see if any of you conditioning gurus had any advice on how to program all this. Should I pick a few and just stick to one template(green or black) or just stay consistent with all these activities for conditioning and be strict during BB?
Overall I feel well rounded in most these areas which is rare because I usually focus on one or two types of types of conditioning at a time
Who follows a continuation template?
Re: Who follows a continuation template?
You might be getting a little too focused on the labels black and green. Both protocols contain HIC and E to varying degrees.
Black favors HIC (or any short duration high intensity work) because HIC is more compatible if strength training is a high priority. The body uses the same energy pathways for HIC and maximal strength training. There are no counter-adaptations, i.e the body isn't fighting itself. Strength training and HIC/short duration high intensity work are complementary.
Green favors E and is useful for those that don't put as much of a priority on maximal strength training because endurance work and maximal-strength improve through pathways that oppose each other. You can still get better at both, but it wouldn't be as efficient if you focused on one or the other. Maximal-Strength training and E are not complementary. They fight each other for adaptation.
For the average dude this difference isn't cause for concern, but if you're a competitive triathlete, special operations, or something, then you'll want to go full Green (or black).
TB is laid out in a way that maximizes your performance based on which camp you lie in (black or green), the training methods are complementary; black allows for strength work to be prioritized, green allows for conditioning to be prioritized. Hence, during Base Building maximal-strength is de-prioritized.
Again, for the average dude this isn't going to matter. You'll still make progress if you mix LISS with something like Operator, but if you're aiming for elite in a specific field that would be inefficient.
If most of your conditioning sessions are E, then you'd fall under the Green label. If most are HIC, then you'd be Black. The protocols in the book prescribe minimums for each, you can do more or extra if you wish.
Also, you can't think of the conditioning protocols as being something separate from your strength work, because the strength template you choose is going to be affected by the conditioning protocol you choose and vice versa.
If you don't need to be a specialist (SOF, strongman) then there isn't a problem doing 50/50 black/green for your conditioning, as long as it serves your particular purpose.
Black favors HIC (or any short duration high intensity work) because HIC is more compatible if strength training is a high priority. The body uses the same energy pathways for HIC and maximal strength training. There are no counter-adaptations, i.e the body isn't fighting itself. Strength training and HIC/short duration high intensity work are complementary.
Green favors E and is useful for those that don't put as much of a priority on maximal strength training because endurance work and maximal-strength improve through pathways that oppose each other. You can still get better at both, but it wouldn't be as efficient if you focused on one or the other. Maximal-Strength training and E are not complementary. They fight each other for adaptation.
For the average dude this difference isn't cause for concern, but if you're a competitive triathlete, special operations, or something, then you'll want to go full Green (or black).
TB is laid out in a way that maximizes your performance based on which camp you lie in (black or green), the training methods are complementary; black allows for strength work to be prioritized, green allows for conditioning to be prioritized. Hence, during Base Building maximal-strength is de-prioritized.
Again, for the average dude this isn't going to matter. You'll still make progress if you mix LISS with something like Operator, but if you're aiming for elite in a specific field that would be inefficient.
If most of your conditioning sessions are E, then you'd fall under the Green label. If most are HIC, then you'd be Black. The protocols in the book prescribe minimums for each, you can do more or extra if you wish.
Also, you can't think of the conditioning protocols as being something separate from your strength work, because the strength template you choose is going to be affected by the conditioning protocol you choose and vice versa.
If you don't need to be a specialist (SOF, strongman) then there isn't a problem doing 50/50 black/green for your conditioning, as long as it serves your particular purpose.
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grouchyjarhead
- Posts: 984
- Joined: Sun Aug 28, 2016 7:45 pm
Re: Who follows a continuation template?
Long runs, rucking, and climbing are your E sessions. Black Professional allows one E session per week, but if you replace one of the two HICs with the occasional E session the TB police won't be after you. Personally, just alternate a long run and a long ruck each week for your main E session, then climb when you can. The other stuff can easily fit under HICs.
Re: Who follows a continuation template?
Work towards whatever your current goal is in training and focus on that. For me I always keep my strength training constant and then work BJJ and conditioning around that. I really want to work towards some hard run tyope HICs but aslong as I do BJJ,work and my strength I am atleast getting something done.
If you want to go for all round improvement, I found the longer run interval HICs best to maintain both E and HIC concurrently.
If you want to go for all round improvement, I found the longer run interval HICs best to maintain both E and HIC concurrently.
Re: Who follows a continuation template?
x1000! This answers 90% of the questions that arise.Saracen wrote:Y
For the average dude this difference isn't cause for concern,
Again, for the average dude this isn't going to matter.
If you don't need to be a specialist (SOF, strongman) then there isn't a problem doing 50/50 black/green for your conditioning, as long as it serves your particular purpose.