Controlling Variables
Let's breakdown my workout from this morning to take a look at the variables we can manipulate to create a desired training effect.
The first thing to do is define what I want to accomplish.
Today that was pull up strength. It was a chilly morning in the garage, so I wanted to do something that involved some moving and breathing to keep warm.
Complete 5 rounds / rest 30 sec
500m BikeErg
10 KB Swings
Max Pull ups
In order to get the desired effect, pull up strength and to get a little sweaty. I needed to define parameters to guide my effort and intensity. I could go all out on the bike, but by the time I finished the swings and jumped on the pull up bar, I'd be toast.
I established the first rule to hit the bike in around a minute. This guides my effort in the early rounds when I'm feeling fresh and creates a boundary to see if my intensity is dropping towards the end.
Why were the swings in there?
I have a 70 pound kettlebell and I can swing it 50 times in a row without issue. Because of my skill level and strength, it can be difficult to do challenging swings with it unless I do a high amount of them. I used the swing immediately after the bike because it makes the swings harder. I have to concentrate more, drive harder and focus more on how I'm breathing. It tests my skill.
To build strength, you need to do challenging sets that flirt with your limit. There are countless ways to do this, but today I wanted to try to force a few reps when I was a little gassed, hence the bike and swings.
Jumping up on the bar doing the maximum reps I could do was more challenging because of the cardiorespiratory demand. The variable I manipulated was making the pull ups about strength by way of getting my heart and lungs fatigued first by biking and swinging.
The pull ups felt like I was wearing a weight vest, even though I wasn't. Those movements created a total body, time efficient workout that helped me work on cardiovascular fitness, strength and skill at the same time. Strength and conditioning is the art of manipulating variables to create a desired adaptation.
Justin Miner
@justinminergain
(precovid photo)
