Aerobic Base and Muscular Endurance Specificity
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Scott Johnston’s articles and podcasts are all I follow for my training. It’s simply awesome. Thanks a lot, Scott!!!
There is one piece of the overall picture of training that I haven’t been able to quite understand. When we build a big aerobic base and layer ME on top of it, do both of them need to be specific to the same general muscle groups. I was able to use a base built on running and staircase workouts to hit an ME goal of 500 bodyweight squats. But, if I want to be able to able to do 100+ pushups in a row, will the general running base be enough? Or, is there something I should do to build an upper body pushing specific aerobic base?
Thanks for the kind words!! Great question too.
Yes, the aerobic base training needs to be muscle-specific to be most effective. How do you build an aerobic base in the upper body musculature? Well, swimmers and cross-country skiers do it by a high volume of aerobic work with the arms/chest. That’s a big ask for most people though. Here is something you might try rather than doing thousands of pushups each day. I have used this with many military athletes who have to be able to do a high number of push-ups in 2 minutes. I put them in a Max Strength program with push-ups. Low volume but high resistance. They use weight vests and also weight plates on their backs. Doing sets of 5-4-3-2-1 with increasing weight from 85-100% of 1RM. They can know out 5060 in 2 minutes. IN your case you cold then rest in the pus-up plank between sets of 10-20. I think you could do this for sure.
Scott
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