EXTREME Nutrition & Tanning

PSYCHO CARDIO

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I am becoming notorious for my stance on cardiovascular exercise - cardio is a waste of time.

When I was twelve, I was VERY unhappy with my body.  At the time, the ONE PHYSICAL THING I could do well was run long distances (at a slow pace).  But I was FAT.  I HATED my body and was embarassed by the fact that I could barely perform ONE push-up.  When I found the weights, I suddenly realized "this is the way".  All I had at the time was one 20 lb dumbbell, but I figured out how to hit virtually every muscle group using only that 20 lb dumbbell, my own bodyweight, and Arnold's Encyclopedia of Bodybuilding for reference.  I became very excited by my body's response.  I noticed immediate improvements in my body's appearance and my physical strength throughout that first year from the simple workouts I constructed.  I began to collect more dumbbells.  One of my uncles cleaned out his basement and gave me a rusty barbell set.  I cleaned every weight plate, and "painted" each plate with permanent black marker.  I painted the rusty barbell black and wrapped it with hockey stick tape.  Soon after, a good friend (thanks Jon!) gave me another barbell and about 60 lbs of some plastic-encased cement plates that I rolled on the street from his house to mine (about a half mile distance).  I got a "Weider" home exercise bench with the leg-extension attachment for my 14th birthday.  I was allowed to set up a small workout area at my grandparent's house.  I spent every spare moment working out, thinking about working out, or learning how to workout.  Every birthday and Christmas I asked for more weight plates and dumbbells.  Every birthday I blew out the candles I wished for one thing: a perfect body.

Over the years I noticed one thing.  Nothing changes the body like weights.  Running, cycling, calisthetics, jumping rope, speed bag, heavy bag, swimming, rowing - I have tried many things along the way.  I always return to the weights.  Why?  Because weights work.

But I try not to close my mind off to anything.  I HAVE USED CARDIO productively under certain circumstances.  I have used cardio to simply increase energy expenditure when preparing for bodybuilding competition: severe diet restrictions leave little energy for productive, extra weight-training sessions, so low-intensity cardio becomes a more viable option.  I have also periodically included some low-intensity cardiovascular work to serve as a form of active recovery.  Active recovery is basically any low-intensity physical work meant to increase blood flow, relieve muscle soreness, and decrease your recovery time.  Cardio does have a proper place in an exercise program.  However, you must always keep clear goals in mind.

When it comes to the question of whether or not to perform cardio, I always remember two characters: the marathon runner and the sprinter.  Frankly, you could not pay me enough money to want to look like a marathon runner.  That's really great that you can run 26 miles.  Really.  Good for you.  But I think you look like crap.  And we both know your ankles, knees, hips, lower back, and neck are always achy.  Oh, and you think that running 26 miles is "healthy"?  Let me remind you where the word "marathon" comes from:

Sprinters, on the other hand, have what I consider to be some of the best bodies in sport. 

Examine the training methods of these two (sprinters and marathon runners) seemingly similar athletes and you begin to get the picture.  If you HAVE TO do cardio, training like a sprinter is the way to go if you want that lean, muscular look.  I have known this simple fact for years.  By the way, Olympic level sprinters spend ALOT of time in the weight room (not just on the track).  In fact, some of the best sprinters get scolded by their coaches because they would rather lift than run.  And, damn, those sprinters are LEAN!

Recently, I have begun experimenting more heavily with "sprinter" type cardio sessions.  The key to designing effective sprinter cardio sessions is to design the cardio in a way that is analogous to a weight training session.  Here is a sample session.

The treadmill at 2.5 grade represents the exercise (change the incline frequently - every 2-3 weeks).  Walking represents resting between sets.  Jog, Run, and Stride represent the number of sets, and the relative intensity level (amount of weight on the bar).  The duration of the jog, run, or stride represents the time under tension.  Review the 6 Loading Parameters.

How many times per week can you perform this session?  Workout frequency is dictated by relative intensity level.  If "stride" represents 80% of your maximum speed, then 3 workouts every 2 weeks is probably the most you can handle without seeing a loss in performance.

By the way, you will find out why I call this "Psycho Cardio" when you stride at 11 mph on a treadmill in a gym.  Funny.

Now, it occurred to me that I would like to apply "speed" and "max" days (Louie Simmons/Westside Barbell principles) to this cardio program.  The sample session above represents Day 1, Maximum Effort Day, performed once a week on Sundays.  It is easy enough to assign a Speed Day on every Wednesday, but what, exactly, should Wednesdays consist of?!?   The principles of a speed day are reduced load (generally 50-60% of maximum effort), sets and reps corresponding with the 50-60% intensity level, maximum acceleration (bar speed), duration of set should mirror the duration of the event, and rest between sets corresponding to the number of reps/duration of set.

Let's try to fill in the blanks here.  I can let the speed represent the load.  So the load (running speed) on speed day will be 50-60% of the maximum speed.  This will be performed on the default 0 degree incline treadmill.  Unfortunately, we cannot adjust the rate of acceleration on a treadmill.  Speed work requires maximum acceleration.  Under these experimental conditions we will have to hope for the best.  The duration of each "set" of the 50-60% load (speed) is only as long as it takes to achieve that speed.  The rest interval is based on the duration of the set.  Rest (walk slowly) for 1 minute.  Repeat 7-8 more times.

Here is the sample workout for Speed Days (every Wednesdays):

The speeds on these workouts are based on my abilities; adjust them based on your own abilities.

This 6 week cardio cycle will help develop superior aerobic conditioning.  One 6-week cycle twice per year is sufficient for most fitness enthusiasts.  After completing this 6 week cycle, take 2 weeks off from all cardiovascular work and concentrate more on weight training.