This is an email I recieved about programming RTS. I put it on here for everyone's benefit.
**************** Question 1. At the early stages, should I be worried about precision volume controls? or should I run a couple of cycles and then start implementing them.
2. Since I am ~20 weeks away from a competition (I will squat in a suit) what would some good exercise choices be? For my raw variation, I am going Raw. For the equipped I was thinking briefs with chains or bands. I need to break the suit in. I have only had one competition with a suit, and I couldn't hit depth...because I didn't know how to use the suit. Is it too early to start wearing it? could that be a possible exercise choice?
3. What are some guidelines for cardio to lose weight? I have a very good stationary bike (I cant run with my ankle at the moment) Should I do some HIIT? What kind of parameters.
Thanks Mike!!! *********************** 1. It depends on whether or not you understand the concepts. If you get it and it makes sense to you, then go ahead with the Fatigue Percents. If you aren't comfortable with it, go with Fatigue Stops until you are.
2. Those exercises look good. I would get in the tight suit about 6 weeks out if it needs to be broken in. If it might stretch too much in that time, go with 4 weeks out, but it would be good to have a training suit you could go with before that. If you want to know some more, let me know which exercise for which slot, and the reasoning, and I'll let you know my thoughts.
3. I find that either HIIT or steady state works well for me. HIIT probably works a little better. As far as parameters... I'm still working on some guidelines right now that will be applicable to everyone. Fatigue Percents have been only so-so and also cumbersome for this kind of thing. If you keep your total time to 10-12 minutes, you should be okay. Feel free to play with it as you get started. I'm going to keep working on a Fatigue Percent - like method for conditioning work (possibly something to do with Heart Rate), but I'm not there yet. If anybody has any ideas, let me know.
