Module 8: The 3 Week Conditioning Fix
This week, we're going to go over a 3-week conditioning "fix" that I've used with impressive results. In a minute I'll explain why you almost NEVER hear me talk about conditioning and the difference between conditioning and cardio.
But first, I want you know that a LOT of people emailed me about last week's Inner Circle advisory where I talked about the results of using a high-carb diet for mass gains.
So what I've decided to do is "build out" a complete done-for-you 28 day program that you can follow to jack up lean mass gains in just 28 days following a high carb diet.
Because there is so much to cover, I will have to break it up into 3 weeks. So this week we're going to talk about the 3-week conditioning fix as planned. However, this conditioning fix will also play into the lean mass gain program I'm developing. So even if you THINK you have no interest in this conditioning workout, keep it in your "back pocket" so to speak as we will circle back to this as part of the mass gain program.
Got it? Ok.
Conditioning Vs. Cardio
I think cardio is stupid. But conditioning is useful.
Here's the difference: In my eyes, "cardio" is what people resort to when they are trying to haphazardly figure out a way to burn calories or get in shape.
I'm sure you're heard a friend or neighbor say they need to get in shape or lose weight so they are going to start "doing some cardio."
Problem is, "cardio" is almost useless for the purposes of burning fat and losing weight. Which is why I basically never do cardio.
Conditioning is different. Conditioning is any activity that improves the work effort that your heart, lungs and muscles can deliver. There are a lot of big and strong powerlifters who can bench press 500 pounds but would be an absolute liability on the football field. Not because they lack strength, but because to succeed in football you need to be able to demonstrate that strength repeatedly.
Even if you can smash your opponent once, if you are completely gassed after 5 seconds of running, you are no help to your team. And that's where conditioning comes in. Conditioning allows you to demonstrate your strength or skill again and again.
Now, conditioning is fleeting. If you bench pressed 500 pounds last year and didn't touch any weights for a year, you'd still be pretty strong a year later. You certainly couldn't be able to bench press 500 pounds, but you could probably still walk into the gym and bench press 315lbs on day 1. Strength has staying power.
Conditioning is different. If you ran a 4 hour marathon a year ago and then did nothing for the next 365 days, your chances of being able to finish a marathon without any training are practically zilch. Conditioning is fleeting.
But on the bright side, poor conditioning can be easily fixed very quickly. In fact, in just 3 weeks you can dramatically boost your conditioning by using what I call the 3 week conditioning fix.
It's a conditioning workout that the Chicago Bears use to whip their players into shape fast.
Here's how it works:
To perform this workout you need to find a football field or at least an open area where you can run. The Chicago Bears would run across the football field for this drill (sideline to sideline, not end zone to end zone.)
If you don't have a football field near you, just estimate about 40 yards and use that.
You are going to run “there and back” 6 times.
Rest for 120 seconds and then do it again (6 times down and back). Then rest another 120 seconds and do it one more time. (6 times down and back.)
A study by Buglione, A. di Prampero titled “The Energy Cost of Shuttle Running” found that short sprints where you're forced to change directions frequently burn approximately 3.5x as many calories as “straight away sprints” (where you're running at a higher speed but not changing directions.)
The goal is not to see how fast you can run your first test, but rather to take your combined total time and try to beat it every session.
So you might run your first "set" in 58 seconds, then your next round in 65 seconds and your last round in 70 seconds. That's a total of 194 seconds or an average of 63 seconds per 6-round run.
So next time, try to beat that numbers. Perform this conditioning workout 3x per week on non-consecutive days and within 3 weeks (9 workouts) you'll see and feel a dramatic difference.
As added motivation, here are the targets set forth for members of Chicago Bears:
Position Players: complete each Shuttle Run in 58 seconds or less.
Small Linemen: complete each Shuttle Run in 64 seconds or less.
Big Linemen: complete each Shuttle Run in 68 seconds or less.
Position Players: complete each Shuttle Run in 58 seconds or less.
Small Linemen: complete each Shuttle Run in 64 seconds or less.
Big Linemen: complete each Shuttle Run in 68 seconds or less.
Here are a few things you may notice:
*The first Shuttle Run won't be too bad. If you've got decent speed and
you're in any kind of shape, you should be able to finish in 58 seconds
without much trouble.
*The two-minute rest period passes more quickly than you might expect.
*The second Shuttle Run is rough, but doable. The third Shuttle Run
separates the men from the boys. At that point, your lungs are burning and
your legs are gassed. This is where your true level of conditioning will
become obvious.
*The first Shuttle Run won't be too bad. If you've got decent speed and
you're in any kind of shape, you should be able to finish in 58 seconds
without much trouble.
*The two-minute rest period passes more quickly than you might expect.
*The second Shuttle Run is rough, but doable. The third Shuttle Run
separates the men from the boys. At that point, your lungs are burning and
your legs are gassed. This is where your true level of conditioning will
become obvious.
Don't feel bad if you don't pass the test. Not all of the Chicago Bears did either.
Here's the good news: Unlike strength (which takes a long time to build and
improve), you can improve your conditioning level rather quickly. Perform this
conditioning test three times per week on non-consecutive days. By the 9th
time you take the test (within three weeks), you'll be amazed at how much you've
improved.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
Thanks for being an Insider Club member.
Remember, as an Insider Club member you top priority attention from me. So if you ever have a question on anything, just send an email to mattxxx@fitnessunderoath.com (remove the x's).
Please put "Insider Club Member" in the subject line of your email. Thanks.
The Next Fitness Under Oath Insider Club Module Will Be Released In 1 Week. Don't Want To Wait? Click Below...
Only $99.95 (One Time Price)
Remember: The Fitness Under Oath Insider Club is a private advisory. Do NOT share anything from these modules. Do not forward. Do not print, except for your own personal usage. Anyone found violating these rules will be expelled from the advisory.
Disclaimer: This website and blog are intended as an information source only, not to be construed as medical advice. The information given here is for entertainment only and it not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, you are urged to seek competent medical help.