Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 07-27-2009, 12:35 PM   #1
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default SS & Metcons

For those of you that are familiar with SS or similarly simple lifting programs I'd like to discuss what effect throwing a metcon in between work days would have.

Given that SS is a novice, or advanced novice program, would it be detrimental to the hoped for strength gains to do this on in between days and, if so, to what degree?

If SS to be soley used for strength gains, does that mean that you would somehow nullify the sought after gains by trying to keep up some metcon?

I'm imagining that the answer would be "it depends", but, "it depends" on what specifically? For example, could short heavy metcons be used on alternate days without detriment, or?
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 07-27-2009, 02:05 PM   #2
Ben Smith
New Member
 
Join Date: Nov 2008
Posts: 27
Default

I'd recommend doing the metcon on the same day as your heavy workout - my preference was Friday, as I had a two-day break before my next workout. This way you don't compromise the sacred sloth of your rest days.
Ben Smith is offline   Reply With Quote
Old 07-27-2009, 03:20 PM   #3
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

What Ben said.

Optimally, you don't want to do a metabolic workout with SS... but if you really need to get your conditioning level up then do it after the workout of the day before you're going to take the 2 day rest.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 07-27-2009, 08:01 PM   #4
Frank Needham
Senior Member
 
Join Date: Nov 2006
Posts: 543
Default

So, one day week, on the day before the two day break. What type and duration would be acceptable so as to not interfere with the SS program? Sprints, swings, dragging? Less than 10 minutes? Maybe it would be best to gauge the intensity and duration by from one's energy and fatigue levels at the end of the week.
__________________
"Lack of sleep makes cowards of us all."
Frank Needham is offline   Reply With Quote
Old 07-27-2009, 08:21 PM   #5
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

At the end of the 5/3/1 book by Wendler, he throws a bit in there about conditioning after the sessions. Basically he recommended either hill sprints or Prowler pushes/sprints after each session.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 07-28-2009, 08:32 AM   #6
Craig Brown
Member
 
Join Date: Jan 2008
Posts: 220
Default

I'd go short & heavy...two bell swings, or as Allen (or should I credit Wendler?) said hill sprints, sled drags, etc. A 'nice' finish is just five or ten jumping squats/plyo push ups/chins for 3-5 minutes. Keep it simple, and don't let it eat into your recovery.
Craig Brown is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:56 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator