Low ISF 3 Day and Strongman work

Training Q&A [Moderated]
1

Hey Docs,

As from my last couple previous topics. I have been experimenting with doing the 3 day low ISF and including a 4th strongman implement day using the implement work from the Strongman Template while also using the write-ins for some of the other lifts using ones from the Strongman template as well like front squats, power jerks, snatch grip DL… I have liked how this has worked so far but as I would like to someday compete (not professionally but small local comps in strongman) should I switch back to just doing the Strongman Template? I ask because in this last block (which I am about to start week 16 next week and then decide to rerun or switch back to Strongman template.) instead of using a 4th day I am adding 1 implement to the end of each 3 day M,W,F. I have then been adding the GPP conditioning using the 16min HIIT 2x/week on M,W and 30min liss 2x/week Tue/Thur and I like this due to the reduction in time. Its easier to do the 16min after my lifting days than the 30mins.

I guess what I am trying to figure out is how to meet the conditioning guidelines within the Strongman template without taking up too much time after my lifts.

2

I would use the strongman template to prep for a strongman meet, yes. I don’t think the Low fatigue template is likely to be as good at preparing someone for those tasks.

I’m not sure I understand the question regarding conditioning. 2x/wk of HIIT and 2x/wk LISS more than adequately covers the guidelines, though you may need more for certain sports.

3

Jordan,

Meaning right now with my schedule doing the 16min twice a week on Mon and Wed after lifts works for me and doing 30min liss only on Tue, Thur but the strongman template is 4 days meaning i would probably have to give in and just add that extra 14 minutes to those days to to due the 30 min liss after training or i guess at least only 1 if i use Wed for one of them.

4

Or do the steady state conditioning over the weekend, sure.