Cardio for a powerlifter?

[ravensfan8448]

Hi, I am new to this forum. I was looking for some knowledgable advice regarding cardio.

I am currently 18 years old and have been lifting for about 4 years. My first priority when it comes to exercise is strength and muscle gain. However, my stamina is just awful and I believe it is effecting my performance in the gym.

My friends have told me that if I run in the morning it would effect my recovery from the workout on the previous day. Currently my routine consists of 2 hour sessions Monday-Friday. The first 2 days are strength exercises and the next 3 are hypertrophy (high reps low rest).

So I just want to know what time of day and what days I should do cardio so that it will not effect my recovery or performance in the gym. If anyone has any reccomended exercises for cardio that would be appreciated as well.

If you need any more information just send me a message. Thanks

[Filmbuff81]

Do your cardio after your weight training.

I wouldn't go hard the day before a leg workout, but afterwards you could smoke it.

You are young though and could Probably recover pretty good.

Why not workout mon/tues thurs/fri and allow an extra day of rest Wednesday.

You can put more cardio in that way.

Keep it short with HIIT.

Either way the body will adapt.

I fit in as much conditioning as I can and I superset accessory work to minimize rest times and keep the heart rate up.

If you list your actual routine it would be easier to give more specifics.

[jgreystoke]

Push a prowler....

....pull a sled...

....sprint hills if your joints can tolerate it....

....or run up stadium steps.


Avoid any LSD(long slow distance) training. Catabolic.

Sprints best not done the day before heavy squat/dead.

[ravensfan8448]

Thanks a lot for all the help. I guess I can do hill sprints when I get home from the gym. Would jump rope be considered HIIT? Should I go on rest days?

It won't let me post a link to my workout because I am new, but basically day 1 is upper body power day with 3 lat exercises, bench, weighted dips, and curls. Day 2 is lower body power with squat, hack squat, leg extension, Romanian deadlift, leg curls, and calf exercises. Day3 is hypertrophy for back and shoulders. Day 4 is hypertrophy for legs. And day 5 is hypertrophy for chest and arms.

Thanks again for the help.

[Filmbuff81]

Jump role is a great exercise.

And there are multiple ways to make it a HIIT routine.

You could jump rope for 3 minute rounds.

When I do that every 30 seconds I alternate my move.

2 feet
Alternating feet
Single leg jumps(30 seconds each leg)
High knees/sprints or double unders.

Rest 30-60 seconds and then repeat with either same moves or other ones like double hop alternating legs or heel taps.

Another short crazy conditioner you can do after your workout is nothing but double unders.

do 5-10 sets of as many double unders as you can.

I used to be able to to 5-10 sets of 50-75 but need to work back up.

It will gas you in a hurry.

But just start off learning to jump if you haven't done it in a while.

Just regular jump rope without going nuts on the HIIT aspect of it will make you faster, more agile, and better conditioned.

You will also work every muscle in your body.

Needless to say I am a huge fan and it's been a staple in my plans for the past year.