I’ve got two questions really here, one should be relatively easy:
-
I’ve poured over the 4-day low-fatigue book, but I can’t find the recommended “off” or “rest” day like some of the other templates?
-
I also came across this post recently: Training to maintain current ability with least effort - Training Q/A with Drs. Feigenbaum & Baraki - Barbell Medicine Forum
I’m intrigued by it as well and it sound quite similar to Tactical Barbell’s Zulu Template which is meant for a more conditioning-focus.
I’d like to increase my running a bit for a break and to continue to progress with it. I’m finishing the free strongman for the second time around and I purchased the strongman and low-fatigue templates.
Do you have suggestions for modifying either the full strongman or low-fatigue for a running focused block or two? I don’t compete and enjoyed strongman a lot since I think I got burned out on SBD.
BHo,
For the off days, I would recommend lifting M/Tues and Thurs/Fri or similar, where Wednesday, Saturday, and Sunday would be the off days.
For the second question, I think you could go two different ways. First, you could just do running for the programmed conditioning and get a good bit of progress there. If you want to do even more running, I’d skip all the strongman-specific conditioning work in favor of running/traditional cardio. For the Low Fatigue template, I’d get rid of all the supplemental work in favor of additional conditioning after a 4-6 week lead in period where just the programmed conditioning is running.
It really depends on your current level of conditioning and where you’re trying to go. Unfortunately, it’s difficult to make specific recommendations without knowing more about the individual.
-Jordan
Cool, thanks Doc.
I find conditioning to be much easier to get back, especially during weight loss. You’ve given me a couple of options to work with here.
Thanks for what you do and for all of the great content.
Thank you! Let me know how things go.
I just finished Week 5, Block 1 of the strongman. Here are the modifications I made and the progress I’ve experienced:
| Day |
Focus |
Exercise 1 |
Exercise 2 |
Exercise 3 |
Exercise 4 |
Conditioning |
| 1 |
Strongman/Running |
Yes |
Yes |
No |
Yes |
No |
| 2 |
Strongman/Running |
Yes |
Yes |
No |
Yes |
Running Intervals/Repeats |
| 3 |
Recovery |
N/A |
N/A |
N/A |
N/A |
N/A |
| 4 |
Strongman/Running |
Yes |
Yes |
No |
Yes |
No |
| 5 |
Strongman/Running |
Yes |
Yes |
No |
Yes |
Running Progression |
| 6 |
Rest |
N/A |
N/A |
N/A |
N/A |
N/A |
| 7 |
Running |
N/A |
N/A |
N/A |
N/A |
Running Long Run |
I omitted the Day 5 carries in favor of focusing on the running program, an 18 week 10K.
I’m also not competing and I have an undefined time schedule. I estimate another 40 years hopefully since I’m in my 50s.
If I felt tired on a day, I rested and moved the training to the next day because I’m relatively flexible in my daily schedule.
My running times increased and my lifts also increased. Week 4 felt tough but there could have been other factors that influenced my recovery.
I was a bit overzealous on my RPE estimations since I’m still a little new to the concept.
I liked the flexibility the program offered and I can see it has a tremendous amount of value and potential for variety.
I didn’t measure my protein or intake, but I’ve been in a calorie deficit for a while. I might have increased into a surplus a bit. I notice if I don’t eat enough I’m definitely more tired.
Thanks for a great program.
I can’t edit, but I meant to say my running times DECREASED and I saw progress on my run despite concurrent strength training.