• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Athlete Journal: Andrew Read, Entry 9 – Hardstyle Physical Training

This week Andrew's calves heal up and he ponders the true meaning of hardstyle training, the balance between anaerobic and aerobic, and how to best optimize training.

Andrew Read

Written by Andrew Read Last updated on July 2, 2012

Click here to read other journal entries and articles by Andrew Read, and look for his new journal every Monday as he trains for Ironman Melbourne.

Journal Entry 9 – Hardstyle Physical Training

It’s been an interesting week.

This week was my return to being able to run again after tearing my calf on some hill runs a month ago. I also did a host of swim time trails to see how good my swim fitness is.

This is a good week to start running again as it’s also a recovery week. That means my legs are bit fresher as I’m riding less, which I was hoping meant that running again would be okay. My first trial run was fine, no pain or re-injury. The only issue is that a month off running, when I was only just getting back into it in the first place, means my calves are still not fully accustomed to it and they’ve been sore for two days. At least there’s no tearing and this is just normal DOMS from lack of running.

With all the reading I’ve been doing on HR training and ultra endurance events I can’t honestly see any reason why most amateurs spend so much time on speed/ anaerobic work. I know that certain segments will point to various studies stating intense training methods deliver better results, but I just can’t find any race results or actual proof of any of that working in the real world. The only people I can find who spend time on the faster, harder stuff are professionals who have a huge aerobic base built from years of previous training.

One of the interesting things I’ve been thinking about (well, interesting to me anyway) is that I’m training for an event that is nearly one hundred percent aerobic. The better I am at aerobic work, the better I will be at this caper. But I’m clearly doing strength training, too. Maffetone suggests no more than three to four anaerobic sessions per week for people like me (i.e. slow and not seasoned veterans of endurance work). I’m lifting for strength three or four days per week. In other words, I’m using up all of my available anaerobic sessions for the week just lifting weights.

Ruh Roh.

One of the things I promised when I started down this path is that I would do what I said was the thing to do – so aerobic training it is for my sports skills of swim, ride, run and I’ll save my anaerobic efforts for the gym.

This has already paid off with my swimming. If you’ve read last week’s journal you’ll remember I talked about hypoxic swimming and what my hopes were for it. I actually saw two main benefits. One was that I’d get the aerobic building effect I was after. The second was kind of a secret.

This ties back to me doing too much anaerobic work, but I hurt my shoulder swimming hard 50m sets with paddles. This is another reason why the aerobic system is so important. Those teeny tiny stabilizing muscles around your joints? They’re slow twitch. All aerobic. Yet there I was ploughing up and down the pool with my paddles on, going all out on my sets. Do you think my shoulder stabilizers had enough fatigue resistance to handle the load I was putting them under? Maffetone is extremely clear that injury to joints during endurance training is nearly always caused by too much anaerobic work. Strength training and anaerobic training we’ve now learned are synonymous, and swimming with paddles was simply too much strength/ anaerobic work for me to cope with.

rkc, kettlbells, andrew read, dragon door, rkc australia, dragon door australiaThe hypoxic sets forced me to swim slower. That meant less stress on my shoulder. A couple of weeks of this hypoxic swimming has helped to heal it up naturally and it’s now almost one hundred percent again. Not only that, but on Wednesday last week I swam 2000m as 10 x 200m and all at my previous one-off pace or better. So not only could I swim faster, but I did it ten times in a row with only thirty seconds rest in between.

This aerobic training -the deliberate intent to train within my aerobic boundaries is paying off already. I’m curious to see what will happen with my running and riding soon.

The duality of strength training and endurance work makes me think of the duality of the RKC system too – of rigid and tight versus flexible and loose. We call it Hardstyle after a particular method of training used in the Russian military. I’m not a Russian soldier, nor do I play one on TV, but I’m betting that like most armies, the Russian spent as much time on fitness training as they did on strength training and I’m equally sure that Hardstyle training had as much carryover to that as it did to hand to hand combat.

Hardstyle physical training – it’s not just about kettlebells.

Andrew Read

About Andrew Read

Andrew Read is like that old guy in the Rocky movies - he has a funny accent, hates everyone, and no one ever knows if he's happy or sad. But just like Mickey, he knows training.

Even back in grade school his teachers would complain he was spending too much time reading bodybuilding magazines or trying new exercises in the gym. These days nothing has changed and even after a lifetime of competitive martial arts and some time spent in special forces he still maintains that same passion for increasing human performance, especially that go all day, out run a zombie, live in an apocalyptic wasteland kind of fitness.

Having been a Master RKC, Andrew is recognised as one of the best kettlebell trainers in the world.His specialty is elite performance and he has been involved with training three world BJJ champions.

View All Articles

Recommended Articles

ironman training, ironman swim, ironman swimming, preparing for ironman
4 Pro Tips for Ironman Swimming Success
Athlete Journal: Andrew Read, Entry 37 -The Light at the End of the Tunnel
mobility, stability, movement, RAIL, release, activate, locomotion, motor contro
Athlete Journal: Andrew Read, Entry 29 – When It Snows, Turn Around
Athlete Journal: Andrew Read, Entry 25 – Be Prepared

Primary Sidebar

Latest Articles

Pavlo Nakonechnyy Withdraws From 2023 Europe’s Strongest Man to Recover from Knee Injury

Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”

Nicole Genrich and Josh Patacca Win 2023 Australia’s Strongest Woman and Man

7 Tips to Perfect Your Front Squat Form

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About