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stronger for longer? training methodology and programming question

Answered on August 19, 2014
Created August 24, 2012 at 8:07 PM

hola, unconditioned newbie here. 32 yr old male, 6 feet 185 lbs. recently joined a circus arts training center (because its actually the least expensive training i could find) BUT i am encountering a few hiccups.

1) i am 32, not 18. i do not have the foundation (the gray cook/fms line of: movement patterns first, then stability/strength). well i probably dont have some of the movement patterns right (assymetries) and i definitely dont have the strength. my nervous system gets fried quickly and my strength-endurance is garbage. not to mention my strength-speed...

2)how do i hack my training? i know i will have to do things outside of this school, but i cannot find any legit trainers in my price range (that aren't doing metcon type group classes). i think i know that a lot of it is a matter of daily practice, but i'm pretty sure i need to do chops & lifts, deadlifts, pullups, presses etc, at LEAST 1-2x a week...

3)how do i recover my nervous system between different types of training sessions?

4) is it better to do a super-slow style of training, or a dan john "easy strength" style with fms correctives thrown in? i feel like i need to separate my strength training from my skill training from my met-con training to keep my nervous system fresh and healthy.

help! thanks!

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 04:22 PM

darren, if my schedule is flipped, circus in morning, weight training in evening, i would have to eat breakfast (ugh.. lol) and then fast until after weight training or would i also eat after circus training, then fast till after WT then eat again?

05055dcbf12c81f1cce777ec365870af

(1791)

on August 26, 2012
at 04:37 PM

my schedule is a bit flipped, some days circus in the am, some in the pm. i guess i need to start eating a small breakfast on those am days... luckily i work in a nightclub on the weekends so my week is very flexible as well and i cook all my own food. yeah man youve been a great help.

63ea4c19c40218a28cad7a7e5538bc62

(60)

on August 25, 2012
at 08:49 PM

Hey. Yep. I tend to do my strength training in the am usually with about six hours+ recovery between circus training. Fasting is getting a lot of interest here in the UK, due to a recent documentary. I do indeed weight train fasted..then eat between the sessions usually about 2/3pm. I never do circus/skill training fasted as I need to be mentally sharp & able to focus for my own & most importantly my partners safety. However, please bear in mind that I work as a PT & have over 2 years organised my day to allow the flexibility to do so. I hope I've been of help. Regards D

05055dcbf12c81f1cce777ec365870af

(1791)

on August 25, 2012
at 04:34 PM

hey darren thx so much - i had a much longer reply but got erased- here's a shorter one for now: so am i right in that on the days you strength train, you do it hours away from any circus training? how many hours? also, do you strength train fasted and then eat afterward? do you ever skill-train fasted? is it better to do one or the other fro either type of training?

Medium avatar

(2338)

on August 25, 2012
at 02:10 PM

great answer. my thoughts exactly

05055dcbf12c81f1cce777ec365870af

(1791)

on August 25, 2012
at 08:04 AM

thanks buuut a few things, i cant afford to hire a PT, and my learners curve is negated by my IBD, so, im needing to survive training by supplementing better foundational training. conditioning work and the skill work is frying my nervous system definitely.

C3bc92e6b5eba45dc55f43ac3c70cc25

on August 25, 2012
at 02:05 AM

1)Be easy on yourself. As a newbie you get a huge "learners curve." Which means you'll see improvements in all energy systems. 2) youtube, strength coach podcast, experiment for yourself or be very specific to the PT you're going to hire. 3)rest, contrast shower, ice, nutritinally dense food, stretch, foam roll, meditate. 4) yes keep it all seperate or else your strength/power work will in reality be conditioning work.

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1 Answers

2
63ea4c19c40218a28cad7a7e5538bc62

on August 24, 2012
at 10:52 PM

Hi.

Welcome to the circus.

I hope I can help with your question. I'm of a similar height (6ft 4in @ 195lbs) & also do circus (ariel straps & acro balance/hand 2 hand).

Firstly, if you are looking to specialise in an art form/discipline (ie ariel/static trapeze) you need to train in a way that will complement your chosen pathway. However, basic strength training is a massive benefit to circus training & vice verse. Keep it simple. You need strength/strength endurance/flexibility. All can be achieved with planning & self experimentation. So take things slowly & note how your body responds over time. I might lift weights 2/3 times a week for usually no more that an hour & do it in the am of circus training days to allow time for recovery between sessions...However, it is something that is individual to you.

Remember training with weights should be supplementary to your circus training if you are really looking to get the most out of it. Focus on compound movements with weights & body weight movements for conditioning...... Basically, lift heavy (safely!!!) to full ROM & move your body in a natural way. Starting Strength/Wendler 5/3/1/ Dan John - Easy Strength are great basic programmes. Personally I wouldn't worry about FMS as it may over complicated your training.

Weights: Squat (Front, Back, Over Head), Dead Lift, Standing Strict/Push Press, Lunge, Step Up, Pull Up (No stupid kipping!!), Turkish Get Up, KB Swing/C&J/Press/Snatch/Floor Press......& when your are more experienced & can afford good quality coaching, Olympic Lifts (Snatch is my fav)......& occasionally do Bench Press (& I mean only occasionally!)

Body weight: I personally love animal moves (youtube BJJ animal drills) & also look at the videos of Ido Portal. His warm up /conditioning vids are awesome & he has fantastic pre/rehab vids for shoulder ROM & scapular stabilisation, which take a battering in circus training.

VERY IMPORTANT..... Stretch & foam roll every day!!

Extras..... If you can do extra classes in Handstands (massively helps shoulder flexibility & teaches you about the importance of your body line) & ariel conditioning (exposes you to working & familiarising with a variety of equipment. Climbing rope is just damn hard). Also consider taking up yoga & Pilates (makes sure the latter is taught by someone with direct training lineage from Joseph Pilates)

Lastly.....

Leave of the CrossFit....It only makes you good at one thing....CrossFit (& they have the ugliest handstands ever...WTF is a HSPU with a kip???)

Most importantly...... ENJOY!! Circus is meant to be fun & a positive physical experience for you to share with others & learn from. It will be hard but extremely rewarding.

All the best.

D

Medium avatar

(2338)

on August 25, 2012
at 02:10 PM

great answer. my thoughts exactly

63ea4c19c40218a28cad7a7e5538bc62

(60)

on August 25, 2012
at 08:49 PM

Hey. Yep. I tend to do my strength training in the am usually with about six hours+ recovery between circus training. Fasting is getting a lot of interest here in the UK, due to a recent documentary. I do indeed weight train fasted..then eat between the sessions usually about 2/3pm. I never do circus/skill training fasted as I need to be mentally sharp & able to focus for my own & most importantly my partners safety. However, please bear in mind that I work as a PT & have over 2 years organised my day to allow the flexibility to do so. I hope I've been of help. Regards D

05055dcbf12c81f1cce777ec365870af

(1791)

on August 25, 2012
at 04:34 PM

hey darren thx so much - i had a much longer reply but got erased- here's a shorter one for now: so am i right in that on the days you strength train, you do it hours away from any circus training? how many hours? also, do you strength train fasted and then eat afterward? do you ever skill-train fasted? is it better to do one or the other fro either type of training?

05055dcbf12c81f1cce777ec365870af

(1791)

on August 26, 2012
at 04:37 PM

my schedule is a bit flipped, some days circus in the am, some in the pm. i guess i need to start eating a small breakfast on those am days... luckily i work in a nightclub on the weekends so my week is very flexible as well and i cook all my own food. yeah man youve been a great help.

05055dcbf12c81f1cce777ec365870af

(1791)

on August 28, 2012
at 04:22 PM

darren, if my schedule is flipped, circus in morning, weight training in evening, i would have to eat breakfast (ugh.. lol) and then fast until after weight training or would i also eat after circus training, then fast till after WT then eat again?

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