Maximize work capacity

[coach hale]

Training Goal fficeffice" />
My current fitness goal is to maximize my work capacity (primarily aerobic). This is something I have not really focused on since 1995. The plan is to perform a wide array of movements under varying conditions 5-7 times per week, 1x2 times per day. That may sound like overkill, but I adapt well to high volume. I need good aerobic endurance (to lesser degree anaerobic endurance) to carry out my spring and summer adventure plans. I plan on some multi-day hikes, kayaks, and bike rides. I am taking a minimalist approach and packing a small amount of gear (and food) for the trips. I plan on spending most of my nights in modified lean to shelters, debris huts, shingle huts, A frame shelters, outside under the stars or tarp shelters. Maybe a tent on occasion.

Training Regimen (tentative)
1x per week Max effort strength training (Max-Stim and Cluster Style), and Power training –full body
5-7 days work capacity training
3-5 days Skill work (Olympic lifts and derivatives)

I will be using various exercises and regimens nothing set in stone. Some of my colleagues have suggested that I can maximize numerous motor qualities at the same time. I responded with you are correct. That is not my intent. Maximizing Work Capacity is my intent. I won’t stop boxing, kickboxing, sledgehammer work, kbs, cbs just because I am attempting to maximize my work capacity. I expect a slight to moderate decline in Max strength, power, agility, speed, skeletal muscle tissue and quickness but so what. Those are not the primary qualities that will determine my success while multi-day hiking or kayaking (or canoeing). This is my third week going into this crazy regimen and I feel great. Currently my overall strength levels are actually slightly higher than they were 3 weeks ago. I don’t expect that to continue. I expect to see some decreases in numerous fitness qualities soon. Remember this is a Quasi-Experiment. I would love to maintain other fitness qualities while maximizing my work capacity, but that is highly doubtful. I should also add I am consuming 1-2 meals per day (Intermittent Fasting Style).

2-23-09
jump rope
Olympic Weightlifting (and derivatives)
Kickboxing (shadowboxing)
Bike ride (fartlek)

2-24-09
Bike ride (with 20lb weighted vest)
Bike ride included some very steep inclines, and a steep incline trail ride.
Jump rope
Kickboxing (shadowboxing)

2-25-09
19-mile bike ride (included very steep 2.5 mile hill and rugged wilderness terrain)
I got some decent video footage of the trail and a treacherous hill I rode my bike down

2-26-09
Olympic Weightlifting
Kickboxing (shadowboxing)
Jump rope
Bike ride- short and intense

2-27-09
Max effort full body strength training (cluster sets)
Boxing (bag work)
Circuit
Cross leg jumping jacks and Shuffle Splits alternate, 2min
JUmp rope, 2min
Rowing machine (modified tabata interval, 2min)
I will have an Olympic Weightlifting session tonight

I will try to make regular posts on my progress and regimen. If not here it will definitely be posted on my blog – located bottom of my homepage.

Thanks,
Coach Hale
www.maxcondition.com

[kfisherx]

Oh BIG TIME subscribe! Way cool.

[Espi]

Your workouts sounds interesting and your hiking plans are awesome

[RedLefty]

So are you still working out or have you lardified over the past week?

Your log is the perfect place for me to work on maximizing my trolling capacity!