"Two Ways to Improve the Aerobic System + Tester for Lifestyle Phase"(8.12.2014)

2 Ways to Improve the Aerobic Energy System by Kevin O’Malley

1. Cardiac Energy OutPut Methods:

This will help improve oxygen supply and can effectively deliver oxygen more readily to the body during your workouts.

 How Do I Go About Doing This?

Heart Rate should be between 130 to 150 beats per minute, and overall for most should feel like a light effort, depending on how there aerobic system in intact. I accomplish this thru airdyne, running, and/or rowing within the gym setting. I do refer back to the Airdyne a lot of times. I have seen very good gains in my clients, putting them on progression build ups from 30 minutes up to 90 minutes.

What this causes is an increase/larger left ventricle cavity which in turns pumps out more blood with each and every beat, which in turn can help with oxygen supply.

 2. Power Interval Settings:

I would look at this as  more of a mixed modality setting, something we might see within the sport of crossfit, and how we should be training as well for the aerobic system. The time period can last from 30 seconds up to about 5 minutes, with a 1:1 interval and/or possibly slightly longer. We can go more the enduro route, and I like to go up to 10-12 minute interval sessions at a lower intensity and fewer sets. It all depends who you are and who your client is in this setting.

 This way of training can help improve the oxygen supply at slightly higher intensities, and improves power to the cardiac muscle. We do see an increase in the left ventricular activity of the heart, but we also see a power and force production in how the heart beats every beat. To keep simple, this makes the heart stronger, and when we are getting tired, then it does mean a lot when we are fatiguing and can deliver more oxygen to the body.


I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT
5 Rounds for time of the following:
25 Calorie Airdyne
15 Burpees
Go out conservative and finish hard
B. Fitness Phase
Maximum Aerobic Power Sessions(Decrease Every Week-10-9-8-7-6-5)
As Many Calories As Possible @ 90%:
10 Minutes of Rowing—
Most Men Should Get Over 2000 Meters/Women Should Get Over 1500 Meters
Rest 10 minutes
15 Minutes of the following:
Run 200 Meters
8 Kipping Pull-Ups
60 Meter Heavy Farmer’s Walk(Up and Back in Parking Lot)
20 Double Unders
If you struggle with double unders, then perform 150 meters of rowing
C. Competition Phase
Clean and Jerk Intense + Deadlift/Press + Lactate or CP Grinder Effort
A. Jerk Dip @ 100%, 2 reps, on the minute, every minute x 10 minutes.
B. Split Jerk Cluster, 78%, 2.1.1 x 5 sets, rest as needed between sets.
C1. Deadlift @ 68%, 3 reps x 5 sets, rest 2 minutes between sets.
C2. Strict Handstand Push-Ups, 6-8 repetitions x 5 sets, rest 2 minutes between sets.
People can increase difficulty by increasing height of HSPU, and/or people who struggle, can decrease height to their level, and/or Negative Clusters of
D. For Time of the following:
50 Calories on Rower
40 Chest to Bar Pull-Ups
30 Overhead Squats @ 155/100 lbs
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