Aerobic with Sit ups and Weights?


The concept of maximum aerobic power work if it was needed in improvement for sport is quite simply this:

– Practice the skill needed for the sport in its entirety under different situations based on the yearly cycle as needed based on what is needed to improve.  If there are strength and supporting needs, do them as necessary ONLY enough to cause some help, NO HARM!

– For example in aerobic dominant sports, do the sport practice as needed – run, cycle, swim, etc…and do a little weights and core on the side. NO OTHER aerobic work that would harm the improvement of the skill necessary in the aerobic sport that is chosen

– For strength based sports, do the sport as needed and when in the gym perform cleans, squats, power cleans, dead lift, bench press, pull ups and plyos or explosives as needed to improve the demands for the sport. For example, strength to BWT ratio, overcoming inertia, ground contact time, etc…and only do “conditioning” work that helps support but CAUSES NO HARM to the power or speed or strength output as needed on the speed/strength continuum


Now, when it comes to fitness, the thinking has been that one can do weight training or cardio machines as needed to improve fitness.

Since then, the definition of fitness has changed and therefore so does the prescription.

It was once thought that the only way you can increase aerobic work for longer efforts was to do cyclical conditioning for longer efforts – i.e. 20-90 min bike, run, swim, rower, etc.  There was never a thought that you could improve this with things other than the norm

Since the introduction of varied training and mixed modal training years ago, there have been new methods of improving what has been called “aerobic capacity” through various means.


We at OPT have done clinical work on this as well in Rx’ing mixed modal aerobic work for 20-90 min time frames of total work.  Finding that we get similar results improving the stand alone cyclical “aerobic” tests as well in the end – ALONG WITH gaining muscular endurance, pacing, etc…


The Rx for it really does have to come from a good coach; which is why we leave it up to the OPT CCP program design – now ONLINE – to discuss how to do this. If done right and progressively it is wonderful; if done incorrectly – it can be horrendous, due to the nature of the volume of reps in it.


We have been testing as well the dose response on the breathing and lactate and HR and RPE on these efforts as well – more to come on that over time – but emperical results indicate that those who do this 1 time per week are getting great results on “fitness” tests that require a base of breathing and repetitions.


Above is a video example of my own training

This was done 2 weeks ago I believe now as a 7 min example of a MAP session;

If you watch the reps, breathing, effort, flow, constant pace – you can INDIRECTLY see that it is an aerobic effort for me – that is, i am not using re-uptake of ATP in the CP pathway for that much NOR lactate as a by product to the lower intensity…therefore and INDICATION of aerobic work where i can maintain that pace for 20 min in a 7 min effort – HENCE THE NAME – aerobic – i.e. sustainable.


If you ask any coach that is providing this to their athletes you’ll get remarks of how their athletes improve their recovery, breathing balance and still get improvements if needed in strength and other power efforts if mixed appropriately.


The full workout can be written like this:

7 min @ 90% aerobic pace effort:

5 Power clean – 60kg

7 GHD sit ups

15 DU’s

(rest walk 5 min actively)

7 min @ 90% aerobic pace effort:

Row 150 m

5 burpees

7 KBS – 1.5 pd

(rest walk 5 min actively)

7 min @ 90% aerobic pace effort:

10 lunges

5 toes to bar

AD 20 cals

(rest walk 5 min actively)

7 min @ 90% aerobic pace effort:



That is a 28 min total work session.

To be mixed into a week I would put this usually on the last day of a small split, like

Mon – CP work

Tues- tester

Wed – MAP work

Thurs off

Fri – CP work

SAt – MAP work

Sun off


This is just an example. Most times one time per week is enough volume.


Play with it and let me know how it goes.



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