by Evan Peikon
A few weeks back I threw the offer out to all of my Facebook fans to ask us any questions and I’d respond with my best answers. After having the article on the back burner I finally decided it was time to get it done after posting another Q&A type article yesterday. So without further adieu here it is…

Question #1 (From Devon):
Love these articles. What would you say is a good test to see where each of the energy systems lay? I read the CP Battery article. However for the aerobic and alactate systems how would you say you can see where you are?

Devon,
There are a few different tests for each energy system that we can use. But, a few things need to be taken into account. First you need to know the athlete that the test is for, secondly you need to know what they are training for. In this instance ill assume they are a “balanced” athlete training for the Sport of Fitness though…
So that being said, we also must make sure the test is valid (relative to how we’d define that), standardized, and repeatable. Assuming all those parameters are in check, here are a few tests we would use to the aerobic, anaerobic systems (note that what energy system the athlete operates in is relative to them. However, these tests assume the athlete is in that system).

Aerobic Testers:
15 Minute AMRAP:
15 KBS (2/1.5)
15 Burpee

10 Minute Airdyne for Max Cals

60 Minute Row- For Max Distance 

21-18-15-12-9-6-3:
Box Jump Step Down (30″)
Chinups

Anaerobic Testers
For Time:
30 Thrusters (95)
500m Row

1 Minute Airdyne for Max Cals

For Time:
250m Row
15 KBS
25 Burpee
15 KBS
250m Row

There are tons of other testers for each energy system, but hopefully that gave you an idea. When designing a tester an important aspect is having standardized scores, otherwise the data is meaning less. So to achieve that, you should have multitudes of athletes are different “levels” do it to gather data first. 

Question #2 (From Ted)
Hi,Love the site and articles!I’m a master athlete who is strong (1065 CF total) but have trouble with mid to longer range metcons. I’m aware of maximum aerobic power training but am wondering how many times a week I should work on MAP and what time/rest domains?

Ted,
Its hard to give suggestions as to how many times per week you should train MAP, and what time domains without analyzing your training/ putting you through testing. There is no right or wrong answer here. Everyone will respond to different time domain differently. However, I can give some general advice. To start, I’d have you train MAP the days after your rest day if it is your main priority. That way you can be fresh when you hit it. I’d also have you work on building an aerobic base. You can do this through MAP, but also through lower intensity Zone 1 sessions (such as a 30-60 minute slow air dyne for recovery). Without knowing your stats i’d also give a generalized recommendation that i’d start you with two MAP days per week. The first sessions being on the longer side (this is where you’d build volume/ work the longer time domains), and the second hitting the shorter time domains (think 3-5 minutes).

Hopefully this helped. If you want to send us a message with more context/ background information we’d be more than happy to try and better serve you. 

Question #3 (From Ronnie)
I’m apparently a typical 1st set hero. Usually I have a huge breakdown of about 40-50% in the 2nd set (constant weight). For bench: 1st set with 11 reps, 2nd with 6. It is similar in wods with higher weight bottle neck movements after the first round. Is that a sign for a bad ATP-CP battery and would OTM stuff improve that?

Ronnie,
Similar to the response we gave Ted, I cannot definitively give you an answer without doing other testing. But, ill give you a few different scenarios, one of which is probably your case (though I just can’t say for certain). The first scenario is what you’ve mentioned. Which is that your lacking CP Capacity (or CP-Battery) . If this were the case OTM stuff would improve that (which id tackle by dedicating one day to 60-75% maximal loads for higher volume and another with 90+% loads for lower reps).  However, this would apply more to the heavier weight metcons than the strength training. My best guess would be that your drop off during strength training is caused me a lack of strength endurance. Which we’ve written about in this article (so you can check the programing application aspects there).

Question #4 (From Ben)
I do not crossfit, but I do like to run and train the olympic lifts. So my question is: if I maintain a relatively low bodyweight for my running performance, but also do a good deal of weightlifting, what factors do I have to balance to have a hope of decent performance in both sports? My definition of decent is: at a bodyweight of 155, 225 snatch, 275 clean and jerk, and sub 32 minute 10k. There have been some possible answers on your blog, but all of them with the caveat of rowing/airdyne instead of running due to the eccentric stress. So what if running is non negotiable? Thank you for your excellent blog, and the opportunity for a Q&A!

current bw: 165 (some fat to lose, so that’s not all useful weight, my goal is 155 at 5-7% bf, I should hit this within the next 2 months, running will get better but a little worried about WL numbers)

height 5’9″
Snatch: 195
CJ: 255
BS: 330
10k – 41:19
5k – 19:43
Mile – 5:52

*I had originally written a different response for Ben as I had read part of his question incorrectly. However, Michael Fitzgerald of  OPT Calgary pointed out my errors so I adjusted the article as needed. 

Ben,
Ill start with my two cents regarding dropping to 5-7% BF and 155lbs first as I think it is highly relevant. Before I delve into the though I want to inform you that as an ex-endurance athlete I was once 5-6% BF, and frankly I feel that it counter intuitive to your goals as both a runner and weight lifter. Once you drop that low your hormones may be out of whack which will cascade down and effect everything else.
The next issue ill tackle is your goal of a sub 32 minute 10k. As Michael Fitzgerald pointed out in this Facebook post, you will not be able to run a sub 32 minute 10k without your body (muscle mass) and strength going down the drain completely.  He also pointed out that your mile, 5k, and 10k paces are very similar. I had noticed this but assumed your mile PR was off. However, he brought the fact that this would be seen in a high level half/full marathoner. Which isn’t the case in your situation so id question the validity of the PRs instead.
So that being said, I think you can get stronger while getting better at running. But, you will need to reassess your goals and shoot for a more realistic 10k time. If you are daed set on a sub 32 minute 10k though, be aware that it will not happen without sacrificing the strength goals you stated.
So now ill tackle your question regarding concurrent training with the intention of your specified goals…
As a starting recommendation I would dedicate specific days to lifting & running opposed to doing both on the same day. If also structure your training split such that the running work falls on the day before your off days as there will be less negative interference this way. On your two running day I would do what we called “quality workouts” when I trained for the 3,200m (which basically boils down to interval work on the track). Any other endurance work i’d have you do would be lower intensity Zone 1 work on the rower or airdyne (to build the aerobic base without all the eccentric stress as you stated. In this split though i’d still have you run those two days since It is needed for your specific goals).
In regards to the layout of your strength sessions, its hard to give advice without knowing how you respond to given tempos, rep schemes etc. Assuming your a powerful athlete (which it seems like from your #’s at your current BW), id stick to lower reps per set and keep the tempos low as well.

Closing Thoughts
I really enjoyed trying to answer your questions here as it forces me to think and apply knowledge to real life scenarios (instead of the theoretical ones I usually give in my articles). I also hope you guys were able to get what you were looking for from this article, but if I didn’t explain anything well enough or if you have follow up questions don’t hesitate to ask.
Also note that were starting a Facebook Note for this article where you can ask follow up question or discuss this article with each other (similar to a forum).

Once again, I hope everyone enjoyed this and thanks to everyone who asked questions for giving us the opportunity to write this.

About The Author:
Evan Peikon is  a full-time athlete, student, and coach whose passions lie in Biochemistry, nutrition, health/longevity, mental health and optimal human performance. Evan Peikon Co-Founded Peak Athletic Development in July of 2013, and later expanded his scope of practice which led to the creation of Enhanced Human Performance. You can contact Evan Peikon at Evanpeikon@optonline.net or if your interested in his services you can reach him here.

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