HIIT and Rippetoe's?

[Cry For Love]

I'm currently on Rippetoe's program and while it has been excellent for gaining lifting numbers, I find that it's hard to combine with any kind of cardio. Squatting 3 times a week is a big workload for the lower body and doesn't really leave time for legs to recover and do HIIT on the off days. Which is a real pity, since I consider endurance an important trait too.

I know some guys are going to storm in and say how cardio is pointless and you cant gain weight while doing it and you should either consider on bulking and lifting or cutting with cardio and lighter lifting, but for me, as a skinny guy that needs lots of work in both areas (endurance and lifting) omitting either is out of the question. Which leads me to the thought that perhaps some other workout would be better to provide adequate growth in both areas. Any tips?

 

[WhitePimp]

Holy shnikes, I literally had this exact same question and was going to post it just now.

 

[Heart Break Kid]

I did this but HIIT only once a week which is probably less than you are doing. I Just upped my eating/creatine/protein, stretched and tried to suck it up. However this might not be an option for you. If you're not interested in creatine for faster recovery someone more experienced here can probably help.

 

[mrRuckus]

I'd stick to 30-45 min of walking or walking on a treadmill at an incline a few times a week. And i'd especially not sprint as the exercise if i was insisting on doing HIIT. Walking will help with bodyfat and leg recovery.

 

[MrS]

HIIT will be better than slower cardio, easier stuff.
Twice a week.
No worries.
Eat right.

 

[future_strongguy]

One or the other. Doing strength training three times a week is too much if you want to be fit. An athlete can't do something like Rippetoe's 3x5 during a season. Even during the off season he shouldn't do it, because he is neglecting his conditioning, power, and endurance. He will leave all his strength in the weight room with nothing to show in the battlefield.

Being a tennis player, I do the stuff in Ross's book (Infinite Intensity):

Day 1: conditioning blending strength + conditioning
Day 2: Sprints and core
Day 3: Strength training
Day 4: GPP and core
Day 5: rest

The point of training like this is to improve strength, conditioning, speed, and power at the same time. If you work solely on strength for a few weeks, then conditioning for a few weeks, then speed for a few weeks, then power for a few weeks, then by the time you are back doing strength training you will have lost a significant amount of strength. This is why this type of training is superior for athletes.

You need to manage your schedule to your specific needs. If you want to become strong while neglecting conditioning and endurance, then Rippetoes stuff is good (it's a great "get strong quick" program). When I'm slowing down drastically during a tennis match on Friday because I squatted heavy on Wednesday, no one is going to care that I can squat big numbers.

In Ross's words, a strength workout that leaves you sore for 3 days isn't helping you become a better athelete.

Your choice I don't want to be a one trick wonder :cheer: Ross did 3x bw (close enough, 495 lbs at 178 lbs bodyweight) dead lift with bad form. Later he said that he could "count the number of times I have done dead lift on my fingers."

Edit: Walking isn't for someone who wants to be "conditioned and fit." If you want to be fast, strong, and powerful, you need to train quickly.

 

[Kerpal]

It's too hard to do heavy squats/deadlifts and conditioning at the same time because your legs will turn into rubber, so build up your strength base first. Ride the Rippetoe program's linear progression gravy train for as long as you can first because it's the easiest/best way to gain strength. When you can't make simple linear progression type jumps anymore, you will have to switch to a more complicated routine and you can incorporate some conditioning. If you do this right, you won't lose any strength.

BTW, I do tons of Ross-style workouts and after using the Rippetoe and Smolov programs, I noticed that I was jumping WAY higher when I do burpees, I even had to move where I was doing them because I would hit my head on the ceiling (low ceiling, but still pretty crazy) :crazy:

Also see this article: http://www.rosstraining.com/articles/hardcore.html

 

[EFFORT]

if your goal is to bring up your conditioning while strength training you should look into sled pulling, check ironaddicts.com for more info.

 

[AirborneDoc82ndABN]

Dude, HIIT is the sh1t.. seriously, use it pretty religiously. What I do is run at about a 7:30-7:45 pace as my base/rest pace and shift up from a 6:45 to 6:00 pace. Usually 30 seconds hard and 30 rest, repeat for about 8-15 minutes. Interval Training is proven to melt fat and I am a huge believer based on my past experience.