Different interval lengths for different training needs???

**Shawn M** · 12-06-2009, 01:42 AM

I own and have enjoyed viking warrior conditioning and respect the science it contains. I also have always observed that specificity is so important. My main motivation for staying really fit these days is my job which often seems to require 45-60 second all out work periods (sprinting to a call, taking down/restraining a subject, followed by recovering as soon as possible.) the 36:36 protocol really helps me recover quick, but I have wondered if mixing 45:45 in somehow might be good for variety. It seems that beyond 45seconds I am not really doing the all out work and trying to do 45:45 with the same cadence I have been doing 36:36 for so long really kicks my butt! The amount of work it the same over 12 minutes but 45 is harder for me somehow.

Lets say you wanted to do some KB training that would help you recover faster from your 20 rep squats and that squat sets was an all out 50 second struggle. Wouldnt it make more sense to do 50:50 intervals for specificity?

Any thoughts from those who have experimented with different intervals?

Thanks!
Shawn

**Kenneth Jay** · 12-06-2009, 11:50 AM

Originally Posted by Shawn M

I own and have enjoyed viking warrior conditioning and respect the science it contains. I also have always observed that specificity is so important. My main motivation for staying really fit these days is my job which often seems to require 45-60 second all out work periods (sprinting to a call, taking down/restraining a subject, followed by recovering as soon as possible.) the 36:36 protocol really helps me recover quick, but I have wondered if mixing 45:45 in somehow might be good for variety. It seems that beyond 45seconds I am not really doing the all out work and trying to do 45:45 with the same cadence I have been doing 36:36 for so long really kicks my butt! The amount of work it the same over 12 minutes but 45 is harder for me somehow.

Lets say you wanted to do some KB training that would help you recover faster from your 20 rep squats and that squat sets was an all out 50 second struggle. Wouldnt it make more sense to do 50:50 intervals for specificity?

Any thoughts from those who have experimented with different intervals?

Thanks!
Shawn

Shawn,

the more advanced you are the more stuff like that becomes important. Everything starts with defining as specifically as possible what you want to be good at and then you look at requirements for that goal.

now, having said that if you are looking for "all-round" conditioning it is made up of two components that can be further subdivided:

1. Aerobic
a) power (VO2max)
b) endurance

2. Anaerobic
a) alactic acid system
b) lactic acid system (tolerance and production)

(this is not a complete list)

You need all of this in some degree to recover fast- the foundational component is your VO2max and after that tolerance and production becomes important. this is exactly why VWC is put together like it is.

/KJ

**Shawn M** · 12-06-2009, 12:06 PM

Thank you for your reply! I recover REALLY fast since using VWC. My firefighter friends also do VWC on a versaclimber and report excellent results.

**YanV** · 12-06-2009, 01:53 PM

Originally Posted by Shawn M

Lets say you wanted to do some KB training that would help you recover faster from your 20 rep squats and that squat sets was an all out 50 second struggle. Wouldnt it make more sense to do 50:50 intervals for specificity?

Any thoughts from those who have experimented with different intervals?

Thanks!
Shawn

Shawn, I am no expert but I am under the impression that those engaged in stop-and-go activities (which require quick recovery during 'stop' phase to get ready for the next 'go' phase) need to work with rest intervals shorter than work intervals. Tabata (20s on with 10 off) comes to mind but can be too brutal. Sometimes I find 35s on 25s off and even 40s on 20s off somewhat easier.

Yan

**ctfoster84** · 12-06-2009, 03:34 PM

In my opinion, if your going to train for it specifically, you need to include the period after the 45-60 second burst as well. IE, you might have to sprint for 45 seconds, but this guy your restraining might put up a fight for another 2 or 3 minutes or longer. So, if anything I would include some solid 2-3 minute work periods. I'm not sure what your job is, but it sounds like my job, 9 out of 10 times I'm not the first one on scene and it is simply sprint/recover, but that 1 time that I'm there first I need to be ready to go for another minute or longer.

**Shawn M** · 12-06-2009, 08:46 PM

Thanks. Taking an idea from Dan Johns book I start my workouts off with 10 minutes of pretty tough KB complexes where you just have to keep moving for the duration...it is really tough...then it is two main lifts for strength.

Interval duration and the effects they have are a very interesting concept.

You look at michael j run the 400 in 43 seconds and he is hardly breathing after, or even Marius P doing some crazy WSM truck pull and quickly recovering. What I need is something like a 400meter with a quick recovery. like 60 seconds of hard work and a quick recovery...BUT it seems that I can get in the most work, most effectivly with 36:36....maybe that is the beauty of it...

I notice most that I am really quick to recover but the work never seems to get much easier (an I am not getting any younger!)