How to build work capacity?

[Joseff Lea]

have a question as to the best way to build work capacity. I have quite a comprehensive prehab routine that works wrists, elbows, shoulders, back and hips and I don't think there are any major improvements I can make to it (we shall see about this when liquid steel™ is available) however if I try to perform the whole routine and then perform a killroy template style workout I find that afterwards I'm pretty tired and that I can't really push myself during the actual workout. So my question is, should I:

A) Alternate body parts with different days whilst continuing to push myself in the actual workout, or should I

B) Scale back my main workout and perform the whole prehab routine.

Having thought about this a little I think option B is the best as it will ensure that the muscles don't get excessively stronger than the connective tissues, however the ammount of volume on each joint will be quite high and from what other people have said on here it appears to me that whilst you can train for a fairly long period with too much volume it will eventually catch up with you, how would you prevent this, take a week off after every SSC?

[Blairbob]

How long are you taking for your entire workout?

I do something similar and all those mobility series eat time, making my OlympicLifting+squat/press workout like 2 and a half hours. Kind of a drag and that's not even doing a lot of hip/knee/ankle mobility. More of a quick hacked version. Shoulder/elbow/wrist is being done. I also need to work on getting through the workout faster, not talking to ppl and not messing with the stupid radio (how I hate it during commercials and screaming metal [ I like hard rock but screaming metal is more of a distraction ]).

Another option would be to split up parts of that mobility across the week instead of the entire series every workout. I'm not saying, it's a good idea but maybe it would work.

[Joseff Lea]

My entire workout takes about 1 hour and a half, a little less if we're feeling productive a bit more if not (haha music isn't a problem for me as we have our own cd player and I don't mind a little screaming but the guitars etc have to be good). Having read a bit more around here yesterday I'm thinking maybe it's best not to rush the prehab, take it slowly and, as Slizzardman seems to be saying a lot these days, let the support structure build up slowly over time. What concerns me about this approach is the sheer amount of volume that you'll be putting on joints in very extreme ranges of motion (i.e shoulder dislocates) and I'm not too sure what to do about this.

The obvious answer is to not push the ROM very hard and/or not do every exercise every training day (as you suggested), but then I think I would probably push myself a bit too hard in the actual workout... maybe I'm just over-thinking this way too much.

[Blairbob]

Well, I would look into discovering what portion of the series you can do before the bulk of the workout (L, HS, FSP, FBE) and what you can do afterwards.

This will save you some "gas" for the workout instead of being out by the time you hit the meat and potatoes.

If you want, either post it here or PM and I can look over and see about doing it for you or offering some suggestions.

[Joseff Lea]

Cheers Balirbob, Workout goes a bit like this:

light 5 minute jog.

wrist series shown in a video somewhere

(all the following are performed on knees unless otherwise stated)

5 x pushups

5 x first knuckle pushups

5 x fingertip pushups

5 x knuckle pushups

5 x dorsal pushups

5 x wrist pushups

5 x tiger pushups

5 x hindu pushups (performed on feet and in both directions)

12 x shoulder dislocates with overgrip

12 x dislocates with undergrip

12 x scapula pushups

12 x reverse plank shrugs

12 x hanging shrugs

12 x pb support shrugs

12 x pulling elastic band from hands above head to cross shape

12 x pulling from hyperextended (backwards) cross shape to straight arms in front of body

12 x happy cat, angry cat (can't remember proper name)

30 sec hold of highly arched handstand against wall (meaning to work up to a bridge with these, is this a good idea?)

6 x leg front leg raises and then rotate out to side (both legs)

6 x side leg raises then rotate to back

30sec plank

30 sec reverse plank

30sec arch hold

30sex hollow hold

30sec dead hang

30sec pb support

2x30 sec L-sit low

2x30sec German hang (with foot support)

Then it's the actual workout (all done in sets of 3x5) which consists of pulling and pushing in one plane, a core centred exercise or a legs centred exercise and a multiplane exercise

Then it's usually some intervals for conditioning and then a light jog for a warmdown and then a stretch or a prolonged stretching session.

I know my recovery isn't optimal as I'm not really getting enough rest between all the work I'm doing at the minute, my diet is pretty good now. Interestingly I haven't done any of the conditioning work this week as I need to do a workout three days in a row (only time I can get any in until next week) and I've been feeling a bit better but still feeling very tired during the actual workout, everything feels a little heavy after the warmup.

Thanks again for taking a look

[Blairbob]

Are you working MTuThF? If necessary, scrap a day or try MWF Sa/Su. How long have you been on K70 now and what were you doing before?

Are you doing a multiplane pushing/pulling exercise or a combined push/pull?

When the day called for combined push/pull, I did that first. While I would do CPuPul and do some assistance pushing and pulling, you don't have to.

This is somewhat similar to what I did every workout/practice 4days/week last year. Takes some time to get through unless you really focus on banging it out without any distractions (which wasn't always possible with it being club time and all).

What sort of rest are you using for the 3x5 of FBE's and at what %of1rm?

Perhaps to optimize time, do the leg swings right after the jog, the mad cat/cows right before the wrist series ( I actually preferred to do all the shoulder/preFSP before wrist series and that will also buy you sometime between them and your meat and potatoes FBE 3x5. )

Doing a highly arched HS against the wall as a step to front limber is alright. I sometimes have kids do them where they walk their feet done to bridge and back up to as high as possible in the HS. Sometimes they will also kickover off the wall from this.

[Joseff Lea]

I work out Mon,Wed,Fri and I've been on the program for a little over 4 months or so. Before that I did the WODs and some climbing (mostly bouldering) and a little long distance running.

I usually do a multiplane pulling exercise on Mondays (front lever tucked pulls at the moment)

a combined press pull (super low russian dips, think muscle up transition)

and a multiplane pushing exercise on Friday (L-sit press to tuck planche)

for the FBEs I use the variations form the book that I can do with good form (I'd guess they're about 50-60% 1RM) and the ammount of rest is the time it takes for my brother to do the same exercise plus a little bit (<2 minutes say)

Glad to know I've got a decent prehab routine going (well I assume so if you were doing something similar), usually takes us about 20 minutes to get through, unless I'm showing it someone new who's training with me

Perhaps to optimize time, do the leg swings right after the jog, the mad cat/cows right before the wrist series ( I actually preferred to do all the shoulder/preFSP before wrist series and that will also buy you sometime between them and your meat and potatoes FBE 3x5. )

Ahh I like that idea, will have to try that next week.

Doing a highly arched HS against the wall as a step to front limber is alright. I sometimes have kids do them where they walk their feet done to bridge and back up to as high as possible in the HS. Sometimes they will also kickover off the wall from this.

My trouble is that I'm always feeling the pressure in my lower back during bridge work. I don't know if it's because my shoulders are inflexible (I think not as my brother can do a pretty good bridge and his shoulders are way more inflexible than mine) or if it's because I have a very long and comparatively weak back. I don't really have any (easily) accessible raised areas that I can start to learn to bridge upon so I thought maybe this way is a decent substitute, working gradually up to a full bridge on the floor.

Thanks again, that's all been a real help