maintaining strength while doing CV

[SmallBallsBigGuns]

I set myself some targets for my strength a few months ago and now that i'm close to them i'm thinking towards a fitness regime for the summer, getting ready for the next rugby season.
Most of my training the past few months has been around 6 reps compound moves; mainly focusing on my back and posterior chain (hams, glutes, lower back).
My question is what are the best ways/methods of doing more intense cardio and possibly high rep training without losing the strength gains i've already made? Is that even possible? a few ideas were an all body strength workout once a week and then all the high reps and cardio around that; or one lower body and one upper workout plus the rest around those. these are just ideas i have no experience in how to maintain strength while improving cardio fitness, so i don't know what works or what would be overtraining.

aside from endurance reasons, i haven't really done any training over 10 reps for a couple of years and everything in the last year has been very low reps; so i feel like some high rep work and training for a pump would give my ligaments and joints a rest from the heavy weights while hopefully improving the blood flow to my muscles, preping me for endurance and future lower rep hyprtrophy.
Thanks
SBBG

[ViennaOak]

Originally Posted by SmallBallsBigGuns

I set myself some targets for my strength a few months ago and now that i'm close to them i'm thinking towards a fitness regime for the summer, getting ready for the next rugby season.
Most of my training the past few months has been around 6 reps compound moves; mainly focusing on my back and posterior chain (hams, glutes, lower back).
My question is what are the best ways/methods of doing more intense cardio and possibly high rep training without losing the strength gains i've already made? Is that even possible? a few ideas were an all body strength workout once a week and then all the high reps and cardio around that; or one lower body and one upper workout plus the rest around those. these are just ideas i have no experience in how to maintain strength while improving cardio fitness, so i don't know what works or what would be overtraining.

aside from endurance reasons, i haven't really done any training over 10 reps for a couple of years and everything in the last year has been very low reps; so i feel like some high rep work and training for a pump would give my ligaments and joints a rest from the heavy weights while hopefully improving the blood flow to my muscles, preping me for endurance and future lower rep hyprtrophy.
Thanks
SBBG

This is not possible (in bold) unless you are relatively undertrained. Whatever put the muscle and strength there is going to keep it there. High rep training will basically shrink you and you'll turn into a smaller version of SBBG with the same bf. My advice to is stick with the movements that put the mass and strength there.... BIG, COMPOUND movements in the same rep scheme.

-VO

[SmallBallsBigGuns]

even if i still do low reps while doing the high reps and cardio? how are pro rugby players able to keep their strength and size up while being able to run like crazy for 80mins? do i need to do a certain amount of strength work and then the fitness on top of that? Will doing more cardio shrink me if i still do the strength training or will it just mean i dont gain anymore?

i was always a fit smaller player and didn't worry about weights but since lifting i have much more strength and i want to get back to fitness without losing any of it...

[ViennaOak]

You can be cardiovascular fit AND muscular... high reps has nothing to do with that. In my mind, strength and power training is separate from being able to run around like crazy for 80 minutes. The best way to be big and strong is to lift big weight for 6-10 reps with progressive resistance. The best way to be fit to run for 80 minutes is to... RUN FOR 80 MINUTES. High reps and total body training have nothing to do with that.

If you want to add something, I'd suggest adding a small amount of sport specific stuff which I'd imagine you are already getting on the field.

So you would want...

1. strength and power = what you did offseason to get bigger
2. sports specific CNS ability = gained from practice drills
3. stamina = run around for 80 minutes in games and practice (which is much more effective than treadmill work and box jumps and all that garbage)

-VO

[SmallBallsBigGuns]

okay thanks for the advice; i have read a lot that the high rep stuff puts more capillaries in your muscles which give you a greater capacity to recover as they are supplied with more oxygen?
SBBG

[ViennaOak]

Originally Posted by SmallBallsBigGuns

okay thanks for the advice; i have read a lot that the high rep stuff puts more capillaries in your muscles which give you a greater capacity to recover as they are supplied with more oxygen?
SBBG

This I would doubt... in my experience, the only thing high rep work does is impede recovery. The best way to get better at a specific activity is to do that activity... ie: the best way to gain endurance on the rugby field is to play rugby. The best way to be powerful is to do powerful movements in the gym.

-VO

[Bosshogg]

Reminds me of a little experiment I did a few months back..........sound familiar V.O.??????

[ViennaOak]

Originally Posted by Bosshogg

Reminds me of a little experiment I did a few months back..........sound familiar V.O.??????

Lol... you are always on my mind Bossman, even if it is subconsciously!

-VO