Cardio for the Strong

By Adam Signoretta



No matter who or what your goal is, I feel some form of cardio will help you reach that goal faster. In addition, increasing your stamina, having a healthy heart, and not being a sloppy mess can’t hurt. Unfortunately, when you hear the word cardio, the first thing that comes to mind is walking on the treadmill or sweating your ass off on a step mill.

As a bodybuilder, I’m aware of how boring but crucial cardio is for my conditioning. The only time I do cardio for an extended period of time on a cardio machine is when I’m in competition preparation. I look to other forms of cardio/strength endurance that are more fun and brutal like my training routines during the other months of the year when I’m powerlifting. I always try to pick exercises or movements that will benefit my objective. I’m always looking to be bigger, faster, stronger, and leaner. The treadmill isn’t going to help me with those things.

In my opinion, nothing will get you in better condition than some traditional Strongman exercises or running hills like Jim. However, if you can’t get a yoke, a 500-lb tire, or farmer’s walk handles or if you need a break from hills, the following two activities will do the trick.

Kettlebell interval training
This is similar to VO2 max training, but it isn’t as complex. The objective is to perform a kettlebell exercise in intervals of 8–10 reps in 15 seconds on one side and then rest for 15 seconds and perform 8–10 reps on the other side.

Start by picking one of the following exercises—snatches, cleans, push press, squats, swings, or rows. (You don’t have to use a kettlebell for these exercises. A dumbbell will do just fine.) Next, decide on the interval sets. It can be done similar to the Tabata style—20 seconds on, 10 seconds off or 15 seconds on and 15 seconds off. Then decide on the weight and the amount of sets you want to perform. You can do 10 sets all the way up to 60 sets. When picking your weight, remember that you want to complete 8–10 reps in 15 seconds, so it should be light enough in order for you to move fast but not light enough for you to get more than 12 reps. If you’re able to do 12 reps, it’s too light.

My favorite thing to do is push presses with a 53-lb kettlebell for 60 sets of eight reps. It takes a half hour, and when I’m finished, I have completed 240 reps with each arm. I do these to build up my shoulder endurance and conditioning. They also help to keep me lean in the off-season. Vary the weight and reps to suit your goals. Want to build more endurance? Go for 30 plus sets. Want to build strength and size? Do 10–20 sets with the heaviest kettlebell you can handle. That should be enough. For strength gains, I even drop to 6 reps.

Weighted stairs
Weighted stairs seems to be self-explanatory—run up and down the stairs with a weight vest. But that’s not the way I do it. I don’t really like weight vests. For one, they’re pretty expensive. Ok…that is my only reason for not liking them. If you can’t afford a weight vest like me, use what you have. Kettlebells, chains, homemade sandbags, or whatever other heavy things you have laying around will work. Be creative.

For those of you who don’t like to be creative or want a good stair routine, the following is a routine I put together when I was training a friend for the firefighter’s physical. I liked it so much I started doing it myself. I performed this routine on a set of stairs that was four flights of 12 stairs each. The routine was broke into five separate days with one day on and one day off. The routine went up and then down, pyramid style, finishing with a deload. Always warm up properly before!

Day 1 (low)
This routine was done circuit style. Each progression was performed one time up and then one time down. I rested for 45 seconds and then went to the next progression. After all five were completed, I started back at the beginning. I ran through it three times.

· Body weight

· 1, 25-lb chain (it was strapped across my shoulders)

· 2, 25-lb chains (total of 50 lbs—one across each shoulder set up like Rambo bullets)

· 2, 25-lb chains and one 53-lb kettlebell (total of 103 lbs; the same chain set up and kettlebells held in rack position or on shoulder)

· 2, 25-lb chains and two 53-lb kettlebells (total of 156 lbs; the chains were the same and both kettlebells were racked)

Day 2 (medium)
This day was similar to day one, but I wanted to up the intensity so I cut out the body weight and the one chain. The same amount of work was done. I went through each three times with a 45-second rest five times with 15 total stairs.

• 2, 25-lb chains
• 2, 25-lb chains and one, 53-lb kettlebell
• 2, 25-lb chains and two, 53-lb kettlebell

Day 3 (high)
This was the peak day. It was brutal. I did 15 stairs with the full load with 45 seconds rest.

• 2, 25-lb chains and two, 53-lb kettlebells (for a total of 156 lbs)

Day 4 (low)
After the high day, I took it down to a low day, which was the same as day one.

Day 5 (deload)
On the deload day, I ran the stairs with both chains on for a total of 15 stairs with 45 seconds rest.

• 2, 25-lb chains

Then repeat the program starting with day one. I’ve seen good results with the stairs. It takes a lot out of you as you’re doing them, but afterward, you feel great. If you can’t find stairs, a hill will do just fine. I wouldn’t recommend doing them the day before legs. It takes a big toll on your legs, and you will definitely be sore after. You can follow the routine as is or make changes where needed. It’s fun and brutal and will make you faster, stronger, and leaner. It only takes 20 minutes to do it. Get it done.

Adam Signoretta is a NASM certified fitness professional. He has been competing in bodybuilding for five years and powerlifting for two years. He is available to offer advice and answer any questions on his articles or any general questions related to fitness. Adam can be contacted at Adam.Signoretta@Thestudiollc.biz.