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Old 07-27-2009, 12:35 PM   #1
Frank Needham
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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?
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Old 07-27-2009, 02:05 PM   #2
Ben Smith
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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.
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Old 07-27-2009, 03:20 PM   #3
Steven Low
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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.
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Old 07-27-2009, 08:01 PM   #4
Frank Needham
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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.
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Old 07-27-2009, 08:21 PM   #5
Allen Yeh
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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."
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Old 07-28-2009, 08:32 AM   #6
Craig Brown
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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.
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