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> Why strength? Strength is the most generalized adaptation there is. Training to be strong improves every component of fitness: strength (duh), power, agility,

by nether 12y ago

> Why strength? Strength is the most generalized adaptation there is. Training to be strong improves every component of fitness: strength (duh), power, agility, balance, flexibility, endurance (all 3 types) and coordination > People may have different fitness goals, but for someone who is untrained by far the best thing they can do is a strength program for 3-5 months before training more specifically for their goals I mostly agree with this, though if endurance is your long term goal you'll need to train very differently after the 3-5 months base period. SS is high-intensity activity with eye-popping heart rates, for a few hours a week. Endurance is long hours of low-intensity activity, marathons and the like. I train for mountaineering/alpinism and the weightlifting component is very different: 7-10 reps per set at low weight and minimizing mass accumulation while maximizing recruitment of existing muscle. You can very well have too much mass while climbing.

Ma8ee 12y ago
Are you confusing SS with something else? It's not at all high-intensity like cross-fit and similar. It is just as heavy weights you can manage (with good technique) for 3 sets of 5 reps for most excercises.
- nether 12y ago
  No, I mean SS. I own 2nd and 3rd editions of the book and followed the program for 14 months. I remember the copious warmup sets. It's not the constantly high, frenetic workout like Xfit, but the blow-out effort for the 1x5 deadlifts where your face turns beet red is as far from endurance training as you can get. 10 minutes of warmup sets capped by a few high-intensity sets isn't endurance, 2 hours of running with light breathing is. You see this in comparing the physiques of elite strength vs endurance athletes.
  - Ma8ee 12y ago
    Of course it is very far from endurance training. I just didn't recognize your description of the program. I'm trying to do both. I lift 3 days a week and run 3. I'm well aware that the lifting is suboptimal if I want to be a good runner and the running inhibits my gains from lifting, but I'm very happy about the general physique I'm building this way. (If I just could stop eating so much!)
tghw 12y ago
I'm not finding the article I want to reference, but this[0] is along the similar lines. In short, research is starting to find similar adaptations to short, high intensity training as long endurance training, including increased VO2 max and measures of endurance. [0] http://www.ncbi.nlm.nih.gov/pubmed/22946099 http://www.ncbi.nlm.nih.gov/pubmed/22946099

by nether 12y ago

Ma8ee 12y ago

Are you confusing SS with something else? It's not at all high-intensity like cross-fit and similar. It is just as heavy weights you can manage (with good technique) for 3 sets of 5 reps for most excercises.

nether 12y ago
No, I mean SS. I own 2nd and 3rd editions of the book and followed the program for 14 months. I remember the copious warmup sets. It's not the constantly high, frenetic workout like Xfit, but the blow-out effort for the 1x5 deadlifts where your face turns beet red is as far from endurance training as you can get. 10 minutes of warmup sets capped by a few high-intensity sets isn't endurance, 2 hours of running with light breathing is. You see this in comparing the physiques of elite strength vs endurance athletes.
- Ma8ee 12y ago
  Of course it is very far from endurance training. I just didn't recognize your description of the program. I'm trying to do both. I lift 3 days a week and run 3. I'm well aware that the lifting is suboptimal if I want to be a good runner and the running inhibits my gains from lifting, but I'm very happy about the general physique I'm building this way. (If I just could stop eating so much!)

tghw 12y ago

I'm not finding the article I want to reference, but this[0] is along the similar lines. In short, research is starting to find similar adaptations to short, high intensity training as long endurance training, including increased VO2 max and measures of endurance. [0] http://www.ncbi.nlm.nih.gov/pubmed/22946099 http://www.ncbi.nlm.nih.gov/pubmed/22946099