2/16/2012 Workout - Adding Work Capacity

Workouts have been solid the past two weeks, but the intensity and drive on heavier days has been lower.  I think this is mostly mental, as I am starting to think about my conditioning for BJJ now that my tooth is repaired and I can participate in classes at MMA Institute again.

I have been adding in more cardio and circuits to my workouts in order to increase my work capacity.

What is work capacity?


 Well, in short, it is the capacity to do work.  Another way of putting it is volume/time.

 For example, if I went to the gym and spent all my time doing heavy, low rep sets with long rests, (as I have been for the last few months) my work capacity will be quite low.

Lets say I am doing a grand total of 6 exercises with an average of 4 sets and 4 reps per set and it takes me 1.5 hours to complete the workout:

6 x 4 x 4 = 96 total reps over 1.5 hours = 63.3 reps/hour

Now, lets say knock out a 1/2 hour kettlebell workout or circuit style workout where I complete 9 exercises (3 circuits) with 3 sets of 10 reps per exercise with very short rest periods.

9 x 3 x 10 = 270 total reps over .5 hours = 540 reps/hour

Based on these numbers, the second style of working out will increase my ability to do work, which is especially useful when considering crosstraining for a sport that requires stamina.

Why is work capacity important?

Because all the strength in the world is useless if it only last for 30 seconds or less.  Adding in work capacity forces your body to strengthen it's aerobic system and thereby gains you stamina.

How exactly have I modified my workouts to increase my work capacity?

For starters, I am only going heavy in the lifts that I need to focus on for the Beast Tamer Challenge.  Second, I am participating in BJJ classes, which push my endurance much more than a typical lifting session.  Third, I am re-introducing more higher rep exercises such as kettlebell swings and snatches during shorter workout periods.


For my next blog post, I will get more into examples of workouts for work capacity.  Stay tuned!