Work Capacity 101
by Ross Enamait
Work Capacity 101 is one of many routines contained within the Infinite Intensity training manual. This
workout consists of four exercises, performed as a circuit, with the intention of enhancing the athlete's work capacity.
Mel Siff offers the following definition of work capacity in his informative text Super-training:
"Work capacity refers to the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body" (Siff, 2003).
All athletes can benefit from improved work capacity. This is particularly true for combat athletes. You must be prepared to fight hard, round after round. By improving general work capacity, you will be prepared to endure more intense work, while quickly recovering between workouts (or
rounds).
Recovery is extremely important. Many competitive fighters train 2 or 3 times per day, often pushing their body to the limit. A poorly conditioned athlete will be unable to keep pace with such a vigorous training schedule. The fighter must be in shape to train hard, while possessing the
ability to recover quickly. You cannot train hard one day, and then be out of action due to 3 days of extreme muscle soreness.
Improving work capacity is one important step to enabling the body to train harder and more often.
The following routine is just one of many options. Variety is extremely important when training for improved condition. We are not looking to adapt to a particular routine or training style. It is important to incorporate variety into the conditioning regimen to prevent staleness and adaptation to a particular drill/style. For example, swinging a sledgehammer is an excellent conditioning drill, but you are not training for the Sledgehammer Olympics. You are training for improved performance in a given athletic event. Incorporate variety to continue a positive training response
The Routine
The following routine consists of four movements. Each movement will be performed non-stop, with no rest between exercises. You will continue this workout for 20-minutes. Your goal is to perform the circuit 10 times in 20-minutes. You will begin a new circuit on every 2nd minute (ex. 2, 4, 6, 8, 10, 12, 14, 16, and 18 minutes). The circuit will average approximately 75 seconds (+/- 10 to 15 seconds). This will allow approximately 45 seconds of rest before starting the next cycle.
For example:
· Start the routine at time 0:00
· Circuit lasts 75 seconds (ending at 1:15)
· Rest 45 seconds (until 2:00)
· Begin second pass through circuit at 2:00
This will continue for 20 minutes, or until you have completed 10 circuits. The circuit may not feel to difficult after the first few cycles, but becomes more and more challenging as you approach the 20 minute mark.
The Exercises
· Pull-ups x 5
· Medicine ball slams x 10
· Burpes x 15
· Jumping jacks x 20
Perform each movement as fast as possible. Move from one exercise to the next without stopping.
Workout Summary
· If the circuit is too difficult to begin on every second minute, you can alter the routine with one of two options. The first is to increase the length of the rest period between circuits. The second option is to reduce the number of Burpes from 15 to 10. Burpes are the most difficult portion of the routine.
· When performing the Burpes, its important to explode from the ground. Burpes are intense as you make them. You can either explode upward, or execute a half ass jump. You must decide.
· In addition, be sure to drop the chest to the ground during each repetition. You will essentially perform a push-up within the burpe. Burpes are not the same as squat thrusts.
· When performing the medicine ball slam, a non-bouncing medicine ball is recommended. You must slam the ball downward with a maximum effort. If you use a bouncing medicine ball, be sure to move your head out of the way to avoid been smashed in the face.
· If you do not need 45 seconds rest before starting a second pass through the routine, go for it! Challenge yourself to perform more than 10 complete circuits within 20 minutes. As long as you move as fast as possible, you will benefit from the routine.
About the Author
Ross Enamait is an innovative athlete and trainer, whose training style is among the most intense that you will find. Ross is committed to excellence and advancements in high performance conditioning and strength
development. He has a sincere interest in helping today's athlete in their quest for greatness.
Ross has authored several training manuals, and operates a training business in the New England area. Feel free to contact him at ross@rosstraining.com, and follow his regular updates at www.rosstraining.com/blog.
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