A thread on how to program aerobic conditioning circuits

We will consider how we are going to maximize delivery & utilization of oxygen without it ending up as a hypertrophy workout.

The key? Avoid cutting off blood flow to working tissues so endurance can be maximized...

At a certain point of intensity during exercise, we cut off blood flow out of our working muscles via occluding/compressing the veins.

This means:
blood flow out =
blood flow returning to heart =
blood to re-oxygenate =
oxygen available to the tissues =

fatigue

This is what is happening when you get a “pump” in your muscles during weight training.

At this point, the ability to continue exercise at a given intensity will be reduced.

So if we give a circuit with the intention of promoting an aerobic response, we want to avoid pumps.

The intensity at which a pump happens will be different for everyone.

Some literature (Baudry et. al, 2013) suggests it can happen as early as 20% 1 RM.

Read this thread for more information on determining when someone occludes their veins: https://twitter.com/conor_harris_/status/1290409476189650944

So a good way to program for this would be to alternate muscle groups with light weights.

Something like a 30 min continuous circuit of:

- 6 Pull/Chin-ups
- 10 Kettlebell Squats
- 10 push ups
- 10 calories on bike
- 10 Med Ball slams
- 100m rower

Would be a good starting point

Now you might read that and go “What? Are they even working?”

It’s important remember we aren’t just trying to make people sweat & call it a day. We can respect physiology. Remember that this is *aerobic* work.

The short intervals & transitions allow for blood flow to not

become limited. Alternating body parts also helps.

Some people can do more reps before they get a pump. It depends.

And this same also applies to running and other forms of conditioning.

Read this fantastic article by Justin Moore for more: https://justinmoore.home.blog/2019/12/12/why-your-low-intensity-work-may-actually-be-hurting-you/