Hey everybody Adam here. First off lets give Trisha a hand for her first time programming. Now for the next month I will take over and have some fun. I will continue to program the Open workouts on Friday and the rest of the week will be varied as it should be. There will be some benchmark workouts, some gymnastic stuff, partner wods, mobility and stretching, etc... Basically all the stuff we should be doing. I will be trying out some metabolic breathing ladders here and there to focus more on our breathing. So with that being said his is some information on breathing and the metabolic breathing ladders.
For the majority of us, breathing is one of those qualities that we loftily take for granted. We depend on inhaling thousands of breaths a day, but do so without conscious thought of when they actually occur. Until your breathing is challenged, there may not be much thought into how precious each gasp may be. Being trapped in a roomed filled with smoke, having a panic attack, being crutched by an asthma attack, or maybe finishing a brutal metabolic finisher can all be events that bring forth immense respect for oxygen intake.
Within a given workout there are multiple variables either a trainer or you can dictate. The movements you will perform, the loads with which you will be challenged, the number of reps you will do, or even how long your rest period will be. These variables can be used mathematically to bring forth sought after results. Whether it is to put on that extra ten pounds of mass or maybe shed the last few pounds before the summer, these variables when used correctly are the key in opening the door of success.
The “forgotten” variable, the one least-often controlled while training, is your breathing patterns. When someone tells you to rest one minute in between sets there is no fine print stating how many breaths you are allotted within that given rest period. Whether you fill your rest period with calm, meditative breaths or breathe like you are going into labor, for the most part, the program does not really care.
But it is time to start caring. It’s time to challenge yourself aerobically unlike you have ever done before and insert metabolic breathing ladders into your training routine.
Metabolic breathing ladders consist of a 1:1 work to fixed breath ratio. Meaning, for every rep you complete, your rest period consists of identically that many breaths. If you complete five thrusters, then five deep breaths will follow. Just like regular programming, metabolic breathing ladders bring forth three distinct variables that directly correlate to how severs of an oxygen demand is created. The three variables are the movement, the load of the object, and rep scheme of the ladder.
During these demanding times, you will experience a switch from the traditional nose breathing into transferring through the mouth with panicking gasps. If that oxygen demand becomes high enough and the body feels as though it is suffocating or quitting, this means the ladder was a success. You now have an idea of how far your oxygen intake can be challenged and have a baseling of your breathing efficiency.
3 Second Pausing Front Squats
3x3 Holding the pause at the bottom of your squat
KB Swing Metabolic Breathing Ladder
Heavy KB swings with a work to fixed breath ratio of 1-15-1
(So that means work from 1 to 15 to 1 KB swings with the same breaths between work. If that's still confusing here it is. 1 kb swing 1 breath, 2 kb swings 2 breaths, 3 kb swings 3 breaths and so on and so on.)