Improving Work Capacity: The Hardbody Athlete Approach
Small-Group Personal Training for Ambitious Athletes and Adults
At Hardbody Athlete, we recognize the critical importance of work capacity for athletes across all sports. The ability to perform sport-related tasks at a high level for an extended period often determines success in competition. An athlete who can sustain pressure on their opponent throughout the entire competition has a significant advantage.
Building Work Capacity at Hardbody Athlete
We have long understood the benefits of building our athletes’ work capacity. By utilizing repeated effort and various conditioning methods, we develop athletes capable of maintaining high performance over extended periods. Our method combines absolute and explosive strength training with conditioning components to ensure both anaerobic and aerobic abilities are improved.
The Hardbody Method: A Comprehensive Training Approach
The Hardbody Method builds absolute and explosive strength through max and dynamic effort methods. The repeated effort method is designed to deliver ideal levels of hypertrophy, target weak points, and enhance work capacity. By incorporating conditioning into each workout, we ensure our athletes are well-rounded and capable of displaying their strength and explosive abilities in competition.
Training Volume and Density
To enhance work capacity, we address training volume and density, particularly in dynamic and repeated effort training. Max effort training focuses on lifting the heaviest weight possible for the day, while dynamic and repeated effort training allows for manipulation of volume and rest times to improve work capacity.
Dynamic Effort Training Volume and Density:
We follow a three-week wave pattern for dynamic effort training, starting with high volume and tapering to moderate volume as intensity increases:
Standard Wave:
- Week 1: 12 x 2 @75% (50% bar weight + 25% accommodating resistance), 45 seconds rest
- Week 2: 10 x 2 @80% (55% bar weight + 25% accommodating resistance), 45 seconds rest
- Week 3: 8 x 2 @85% (60% bar weight + 25% accommodating resistance), 60 seconds rest
Enhanced Volume Wave:
- Week 1: 5 x 5 @70% (45% bar weight + 25% accommodating resistance), 60 seconds rest
- Week 2: 5 x 5 @75% (50% bar weight + 25% accommodating resistance), 60 seconds rest
- Week 3: 5 x 5 @80% (55% bar weight + 25% accommodating resistance), 90 seconds rest
Enhancing Work Capacity with Accessory Exercises
Accessory exercises provide an opportunity to improve work capacity each training day. After completing the main exercise, we manipulate accessory exercises to enhance work capacity by increasing volume, changing exercise selections, utilizing supersets, and limiting rest times.
Upper Body Accessory Training:
- Primary Accessory Exercise: Push Press – 4 x 5-8, 60-90 seconds rest, AMRAP on last set
- Secondary Accessory Exercises:
- Rolling DB Tricep Extension – 4 x 10-12, 45-60 seconds rest
- Lat Pulldown – 4 x 10-12 (Superset with Tricep Cable Pressdown – 4 x 10-12, 45-60 seconds rest)
- Hammer Curl – 4 x 12-15 (Superset with Standing DB Lateral Raise – 4 x 12-15, 45 seconds rest)
Lower Body Accessory Training:
- Primary Accessory Exercise: Romanian Deadlift – 4 x 5-8, 60-90 seconds rest, AMRAP on last set
- Secondary Accessory Exercises:
- Inverse Curl – 4 x 10-12 or AMRAP, 45-60 seconds rest
- Goblet Squat – 3 x 10-12 (Superset with KB Swing – 3 x 10-12, 60 seconds rest)
- Reverse Hyper – 4 x 15-20 (Superset with Standing Abs – 4 x 15-20, 45 seconds rest)
Enhancing Work Capacity with Conditioning Work
Conditioning work is typically completed at the beginning or end of a training day or on a dedicated conditioning day. Our conditioning exercises are simple yet effective, providing the necessary stimulus without overwhelming the athlete.
Examples of Conditioning Exercises:
- Sled Pull (forward or backward): 12 trips, 45-60 yards per trip, moderate sled weight
- Rower: 1500-2000m, normal pace
- Assault Bike: 15-20 minutes at a normal pace, or 30-second sprints followed by 1 minute at a normal pace for 6-8 minutes
- Sprints / Hill Sprints: 8-10 sprints, 40 yards or 20-30 seconds per sprint, 3-5 minutes rest
- Incline Treadmill Jog: 10-15 minutes, normal pace, slight to moderate incline
The Freedom of Choice
The Hardbody Method provides coaches with a variety of options to improve work capacity. Unlike linear-based training, which relies on ultra-specific training phases, our method allows for flexibility and adaptation. This ensures athletes receive the necessary training stimulus without detraining.
Conclusion
The Hardbody Method is the premier training approach for athletes, offering the flexibility to improve multiple special strengths and athletic traits simultaneously. By addressing training volume, incorporating variation, and focusing on conditioning, we ensure our athletes are prepared to perform at their best in competition.