How running makes lifting weights easier...

Ok i'll be honest, the running part was a bit of an attention grabber. Though not entirely wrong, it should read "How improved cardiovascular fitness enhances strength".

The notion of today's topic is that to improve strength, force output, and muscular endurance you need to build a strong foundational cardiovascular system.

Far too often we see the big burly boy in the gym who can rip 700lbs off the ground like its a lost quarter, but can't seem to repeat that very action multiple times nor can they move a load 50-65% of the prior at a faster pace without tiring out. Having absolute strength and being able to lift a f!ck ton of weight is beneficial if that'a what you're shooting for. However, if you have the hankering to move heavy objects with high frequency and velocity you have to have a sound cardiovascular backing.

Here's how it works. When we lift heavy weights we are operating in the Phosphocreatine and or glycolytic energy system. With sets lasting no more than 30seconds the exercise is more taxing on the musculoskeletal / Central Nervous system rather than cardiovascular. Once we breach that 30sec mark that's when it becomes glycolytic-oxidative. This is where most people who train purely strength/hypertrophy begin to fall off. In order to support the lactic acid accumulation from the Hydrogen Ion build up in muscles undergoing anoxic conditions you have to be able to cycle oxygen at a higher rate. You do this by elevating your VO2 max, improving aerobic conditioning, and increasing your lactate threshold. This is where the running comes in. Much like becoming a better sprinter, to lift with higher frequency you need to be efficient at moving slow for long, and fast for as long as possible. You need to train your aerobic system to improve your anaerobic output whilst training your anaerobic system to improve your aerobic proficiency. So to move weights with greater ease over a longer period of time, as seen in CrossTraining, you need to build a foundational aerobic and anaerobic base off the barbell.

There is a reason why they call strength and conditioning ...strength and conditioning. Because it involves the two fundamental principles of applied physiological change; building strength and increasing conditioning.

There is no right or wrong way about it, but essentially, if you want to improve your endurance under the bar, last longer in the gym, and struggle less whilst lifting heavy a$$ sh!t, then you need to be supplementing your lifting with conditioning. They go hand in hand and pay vital dividends for those who optimize the two of them in their training.

Run to lift better, lift to run better. You wouldn't dare skip leg day, so don't skimp on conditioning.

"Progression is built through consistency and tested by passion"

JB