Dietrich von Bern
25-09-2013, 12:06
Wie sehr viele andere hier suche ich stets nach dem für mich optimalen Weg passend zu trainieren.
Bisher folgte ich dem Ansatz der Periodisierung und bin damit auf einen recht ordentlichen Level gekommen.
Es geht aber wohl auch anders und das beschäftigt mich.
Vor einiger Zeit las ich das Buch "easy strength".
Folgende Story fand ich interessant:
Zitat Anfang:You are about to meet a man who has done just that. He is a military special
operator whose name I will withhold due to the nature of his duty. Let us call him “Victor.” I met this
quiet professional at one of our RKC military courses. He was capable of a strict pull-up with 160
pounds of extra weight at a bodyweight of 195 pounds (and one-arm chins, naturally). He could close
Iron Mind’s #2.5 Captains of Crush® gripper, 237.5 pounds strong, for 3 reps without a set. And he had
run over 10 ultramarathons, from 50 to 100 miles! Any of these feats is an accomplishment, but combining
either the first or second feat with the third is unheard of—especially if one considers that this man
is not a pampered professional athlete but a warrior with many combat deployments under his belt.
I had to know more. Victor graciously described his training:
• Low mileage. I only ran 30 miles per week in preparation for the 100-miler. The most important
training event for ultramarathons is the weekly long run. I kept my heart rate low and
breathed through my nose during training runs, and I think that this helped to minimize muscle
damage. I can run 20 miles on a Sunday and still perform strength exercises on Monday.
The key is having the LOW INTENSITY. I use a heart rate monitor, and I stay at 60% to 65%
of my MHR. This means that I am often walking on the hills. If I ran 20 miles at 70% to 75%
MHR, my recovery time would be much longer. I would do high-intensity track or hill intervals
on one day during the week, but the interval workout never lasted longer than 30 minutes. I
keep the intervals pretty intense though.
• Fueling. I am religious about using proper fueling for all long distance events. . . .
• Prior experience. I did my first 50-mile race 11 years ago, and I have completed over 10
ultramarathons since then. I know how my body will react after long distances, and this experience
helps with the mental side of the sport. I have also completed many similar types of
endurance events in my military training. Having this experience is very beneficial. I know that
I can walk out the door anytime/anywhere and run a marathon pretty easily.
• The hand strength and COC stuff is just fun to do. I train them “grease the groove”
style. Of course, it helps that I have been doing literally 100s of pull-ups per week (on average)
for the last 14 years. I also have done a lot of rock climbing in my past, which really helps with
grip strength.
• Variety. I have enough variety in my training (yoga, running, biking, kettlebells, clubs, calisthenics)
to help keep me injury free. I try to get 1 or 2 days of yoga per week. Sometimes I go to a
class, and sometimes on my own. I work the basic poses and focus on releasing some of
116 EASY STRENGTH
the tension that comes from lots of running and strength training. The yoga has been great for
injury prevention. I also do not lift any other weights besides my single 53-lb. kettlebell and my
two 25-lb. clubs. The only 1 RM training that I do is with the COC. I used to do presses and
deadlifts after reading your Power to the People! but I felt my ego pushing me harder and
faster than my body wanted to go. So I decided to limit myself to one kettlebell and two clubs
and just focus on adding repetitions and intensity. Staying injury free has helped me to maintain
consistent progress for the last 10 years.
• I rarely train for more than 30 minutes per day. The only exception to this would be a
weekly long run (3+ hours) and a weekly trail run (50 minutes). I have always done lots of trail
running, and I find that the trails are much easier on the legs. The steep trails keep things fun
and help to prevent overuse injuries. I also keep my exercise selection pretty minimal: pushups,
pull-ups, swings, TGUs, club mills/swipes, windmill, goblet squat. That is pretty much it.
I attribute most of my success to consistency. I have been training almost daily since I was 14
years old, and I am also fortunate to have a job that requires me to stay in shape. I also don’t think
that there is any reason why strength and endurance have to be mutually exclusive.
The concept of “easy endurance” fits perfectly with “easy strength”.Zitat Ende
Was haltet Ihr davon?
Bisher folgte ich dem Ansatz der Periodisierung und bin damit auf einen recht ordentlichen Level gekommen.
Es geht aber wohl auch anders und das beschäftigt mich.
Vor einiger Zeit las ich das Buch "easy strength".
Folgende Story fand ich interessant:
Zitat Anfang:You are about to meet a man who has done just that. He is a military special
operator whose name I will withhold due to the nature of his duty. Let us call him “Victor.” I met this
quiet professional at one of our RKC military courses. He was capable of a strict pull-up with 160
pounds of extra weight at a bodyweight of 195 pounds (and one-arm chins, naturally). He could close
Iron Mind’s #2.5 Captains of Crush® gripper, 237.5 pounds strong, for 3 reps without a set. And he had
run over 10 ultramarathons, from 50 to 100 miles! Any of these feats is an accomplishment, but combining
either the first or second feat with the third is unheard of—especially if one considers that this man
is not a pampered professional athlete but a warrior with many combat deployments under his belt.
I had to know more. Victor graciously described his training:
• Low mileage. I only ran 30 miles per week in preparation for the 100-miler. The most important
training event for ultramarathons is the weekly long run. I kept my heart rate low and
breathed through my nose during training runs, and I think that this helped to minimize muscle
damage. I can run 20 miles on a Sunday and still perform strength exercises on Monday.
The key is having the LOW INTENSITY. I use a heart rate monitor, and I stay at 60% to 65%
of my MHR. This means that I am often walking on the hills. If I ran 20 miles at 70% to 75%
MHR, my recovery time would be much longer. I would do high-intensity track or hill intervals
on one day during the week, but the interval workout never lasted longer than 30 minutes. I
keep the intervals pretty intense though.
• Fueling. I am religious about using proper fueling for all long distance events. . . .
• Prior experience. I did my first 50-mile race 11 years ago, and I have completed over 10
ultramarathons since then. I know how my body will react after long distances, and this experience
helps with the mental side of the sport. I have also completed many similar types of
endurance events in my military training. Having this experience is very beneficial. I know that
I can walk out the door anytime/anywhere and run a marathon pretty easily.
• The hand strength and COC stuff is just fun to do. I train them “grease the groove”
style. Of course, it helps that I have been doing literally 100s of pull-ups per week (on average)
for the last 14 years. I also have done a lot of rock climbing in my past, which really helps with
grip strength.
• Variety. I have enough variety in my training (yoga, running, biking, kettlebells, clubs, calisthenics)
to help keep me injury free. I try to get 1 or 2 days of yoga per week. Sometimes I go to a
class, and sometimes on my own. I work the basic poses and focus on releasing some of
116 EASY STRENGTH
the tension that comes from lots of running and strength training. The yoga has been great for
injury prevention. I also do not lift any other weights besides my single 53-lb. kettlebell and my
two 25-lb. clubs. The only 1 RM training that I do is with the COC. I used to do presses and
deadlifts after reading your Power to the People! but I felt my ego pushing me harder and
faster than my body wanted to go. So I decided to limit myself to one kettlebell and two clubs
and just focus on adding repetitions and intensity. Staying injury free has helped me to maintain
consistent progress for the last 10 years.
• I rarely train for more than 30 minutes per day. The only exception to this would be a
weekly long run (3+ hours) and a weekly trail run (50 minutes). I have always done lots of trail
running, and I find that the trails are much easier on the legs. The steep trails keep things fun
and help to prevent overuse injuries. I also keep my exercise selection pretty minimal: pushups,
pull-ups, swings, TGUs, club mills/swipes, windmill, goblet squat. That is pretty much it.
I attribute most of my success to consistency. I have been training almost daily since I was 14
years old, and I am also fortunate to have a job that requires me to stay in shape. I also don’t think
that there is any reason why strength and endurance have to be mutually exclusive.
The concept of “easy endurance” fits perfectly with “easy strength”.Zitat Ende
Was haltet Ihr davon?