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Training Log – The Role of Aerobic Work

Since I’ve started  working here at Rogue Performance, I’ve discovered not only how much you can enjoy aerobic capacity work, but how important it is. Aerobic work has almost become the anti-christ, it’s untouchable, useless and inapplicable in our field. It’s for people who don’t understand strength, power and athletic performance, right?

Who do you want to look like?

A Sprinter?














Or a marathon runner?















The evidence is obviously overwhelming. You need to be able to sprint for long periods of time, run a little and prepare yourself to sprint again, and again, and again. But what happens when you’re not sprinting? How fast are you recovering? Can you generate the same output over and over again like your sport demands? The answer to these questions can be “yes” If you have an aerobic base. Aerobic training strengthens the heart and helps increase the amount of blood within your body. Along with the increased blood, comes an increase in oxygen, and a bigger and stronger ventricle means your muscles are getting the amount of oxygen they need faster! Do you see where I’m going with this? We all know those athletes who are big and powerful, yet become winded very quickly. They simply lack a strong aerobic base to help them recover. Do you really think someone like Jadeveon Clowney, the best defensive end in college football, whose production has been known to fade in the second half, didn’t train very hard this summer? We sit on our couches, eating nachos and cracking open another Budweiser while criticizing someone else of being out of shape. Maybe he just didn’t get some good advice on his energy system training….

The site of a big man sucking wind is all too familiar

The site of a big man sucking wind is all too familiar

Since the beginning of my program three weeks ago, I have been doing aerobic work of 60-90 minutes three times a week. During that time I keep my heart rate within the 130-150 bpm range. During my weight training days I have been recovering much faster, allowing me to get through my work outs in less time, push myself harder and lift heavier weight later in the training session.Not to mention it allows me to get out of the gym and enjoy the mountains that surround the city of Denver. I encourage you all to get outside and go for a walk, walk/run, bike, swim, or hike. Break up your weight room sessions and the week with some aerobic work!

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