Do Powerlifters Need Cardio?

 

By

David Adamson

 

Competition demands:

• Perform up to nine maximal attempts.
• Recover after each attempt for subsequent attempts.
• Perform warm-up sets at a large range of intensities.
• Perform the above over the course of 4–9 hours.

Training demands:

• Be able to train for 1–3 hours per session.
• Perform multiple maximal attempts in a single training session.
• Perform multiple high rep sets with short rest intervals for hypertrophy.
• Recover between sets throughout the duration of a single training session.
• Recover from the previous training session for subsequent training sessions.

 

 

Practical benefits of cardiac development training

• Improves recovery between training sessions
• Improves recovery within training sessions
• Improves recovery within a workout so more work can be done
• Helps control and/or reduce body fat levels
• Improves immune function
• Reduces cortisol levels
• Improves strength
• Allows more energy to be available for the deadlift

Semi-standard variations:

• Walking hills on a treadmill
• Wearing a weight vest (or multiple vests) to walk on a treadmill (flat or incline)
• Walking stadium steps (rest when heart rate goes above anaerobic threshold)
• Non-standard variations
  Let your heart rate return to 130–140 between reps. Keep the weight light and don’t run. If your heart rate is reaching 160–180, you’re going too hard.  Use distances ranging from 35–75 yards per rep.
  
  • Prowler® pushes
  • Farmer’s walks
  • Yoke carries
  • Front squat walks
  • Lower body sled dragging
  • Upper body sled dragging
  • Overhead dumbbell carries