Build Your Heart Before It's Tested
Why sub-maximal aerobic conditioning is important and how to effectively program it.
I mentioned in an earlier article I would write about another aerobic interval method. As I talk to people still in Law Enforcement there seems to be a struggle to just get people to workout. Due to this realization, I will write on a method where people should not only start, but is also effective for experienced individuals when taken to higher volumes or used on recovery days.
In the last article I provided an example of how aerobic conditioning doesn’t have to be jogging or traditional repetitive activity unless that is something you enjoy. Shooters preference, but there is value in using different modalities to train this quality. Injury history or current body composition are simple examples of why pounding pavement might not be the best activity for everyone. What I am going to outline should be in every first responders programming. I will provide programming examples that won’t require buying those spandex shorts with the tailbone pad built into them, or an aerodynamic helmet...not that there is anything wrong with that...
We are talking about long slow distance (LSD), Cardiac Output, Zone 2 or 3; dependent on what chart you reference or who you read. The heart rate range varies a bit to the individual. However, in practice it is typically a pace where one could breathe exclusively out of their nose while still capable of doing the activity, or talking in slightly labored full sentences. Chart from the energy system article:
It is an intensity where activity is high enough to fill the left ventricle of the heart with blood, but not so high that the heart beats too fast and the ventricle never has a chance to fill up all the way. As the left ventricle fills (typically 120 bpm-150bpm for most) it will actually stretch over time; adapting so that at higher intensities the heart has a bigger engine to work and can pump more blood. I keep saying build the engine first. If you have been neglecting this quality this is where the bulk of your conditioning volume needs to be. Another similar protocol is the Maffetone Method; if you reference his work it essentially puts you in this zone.
Now there is some freedom on how to achieve this heart rate. Much of this depends on how aerobically fit you are. For some this might just be walking. Over time it will require brisk walking, then wearing load, intermittently running, hiking up challenging terrain, etc. If you are a runner and you train this you’ll be able to hit some pretty impressive paces while doing this protocol.
It should be noted conditioning ends up being somewhat specific to the modality you use. Meaning if you’re a runner, and you run a lot, you get better at running (I know, shocking). You develop better technique and local muscular endurance to support whatever the activity. This is not a bad thing, just something to be aware of.
If you are a Brazilian Jujitsu practitioner, you could spend 30 minutes lightly drilling different submission holds or take downs. You will almost certainly be in this zone if you don’t end up live grappling and trying to kill each other.
If you’re training striking, you could spend time shadow boxing, movement drills, double end bad, moderate heavy bag work, etc...as long as the intensity is appropriate; you are training this quality. You will also be building specific technique and local muscular endurance for these activities. Probably not a bad thing if you are a cop or military.
If you enjoy kettlebell training:
3-5 Light KB Get Ups
10 Light KB swings,
3-5 Goblet Squats where you really sit deep into the squat position and work on your mobility.
Repeat the circuit with your heart rate in the 120bpm-150bpm for 20-30 minute or longer...you too are training this zone. Add in some walking and the next day you’ll be ready to attack your more challenging workouts.
You could combine a giant Frankenstein workout with everything I just said above, with the caveat of keeping your heart rate between 120bpm-150bpm; and be training your aerobic system and your hearts ability to support future higher intensities. From everything I have read on this subject the heart doesn’t know the difference as to whether you are running, swimming, biking, or juggling on a unicycle. If you don’t have anything specific planned this is the time to keep things general with variation being your friend. Just be aware if you do more challenging activity, just because your heart rate was low it doesn’t mean you won’t need some time to recover.
Meaning, this work typically is done in higher volumes as the heart needs time for these adaptions to take effect. At first these workouts could be as short as 20-30 minutes. Later it could creep up to 60 minutes. That is probably good for our LEOs. For military guys, depending on what you do or where you are going, this could stretch out to 90-180 minutes+. It all depends on what you need or what you are using this for. Certain modalities will lend themselves for different circumstances. A military member heading to Ranger School might go for a long walk with a moderately loaded ruck, obviously training their ability to deal with time on their feet while under load. However, a 2-3 hour ruck will require some recovery even if you kept yourself in this aerobic zone.
On days where you feel beat up or recovery is purposely programmed, a 30 minute circuit where one rotates through low impact modalities will absolutely aid your recuperation.
Bike for 5 minutes
Hop off and do some mobility work
Bike for 5 minutes
Hang from a pull up bar to stretch out the shoulders/deload the spine
Repeat until you hit 20-30 total minutes. Slow down if your heart rate gets too high, speed up if it is too low. Just a random example. This could look like anything, but notice for recovery the chosen modalities are very easy on the body. Do you have some chronic issues and your physical therapist gave you some exercises to do? This is a great day to get these in as part of a circuit. Are you a police officer working nights who got stuck on a call right before the end of your shift? Only got five hours of sleep and you have to work again that night? This is the workout for you that day. Military member just getting out of a multi-week exercise? This might be the first workout you do when you get back to civilization.
If you are starting my 20 minutes a Day Program for LEO you now know why I have you walking and doing your strength days in a slow circuit. This isn’t just about officer performance (although that is an end goal), this work is foundational for your health. You have a twenty year career to survive then a retirement to enjoy with your family. Build the foundation to not only be a competent officer, but also a healthy one.
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