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Home > The FITSPRO Podcast > 087 | The Fitness & Movement Hierarchies and Your Strength Training


	Podcast:		The FITSPRO Podcast
	Episode:		087 \| The Fitness & Movement Hierarchies and Your Strength Training
	Category:		Health
	Duration:		00:19:24
	Publish Date:		2020-09-22 05:00:00
	Description:		You’ve likely seen or heard of the hierarchy of needs within fitness in some capacity. In my Built by Annie program my clients get access to something called Annie’s Secret Laboratory of Brain Gains. And in that lab, I have a video training on the two hierarchy of needs that I see and use in working with my clients. I have also seen other ones that are different than these. So I don’t want you to think that these are some gold standard. This is just my professional take on fitness and movement hierarchies. Fitness hierarchy Cardio respiratory endurance, strength endurance, strength, power, skill. Movement hierarchy Flexibility, mobility, strength, power, skill. These hierarchies obviously begin to cross paths at strength, power, and skill. But the point of today’s episode is to look at how these hierarchies show up in your strength training. Or really, in the higher tears of either hierarchy. We know how hierarchies work. Picture a pyramid and the foundation of these hierarchies would be the bottom level. So on the movement side, that’s flexibility and on the fitness side that is endurance. So let’s break these hierarchies down one level at a time A lot of people in the strength and bodybuilding world poo poo on low intensity steady state cardio. If you’ve ever seen anyone on social media post about LISS, they’re talking about low intensity cardio respiratory endurance. Training in an aerobic state for long durations. At least 35 to 60 minutes and even well beyond that. Your cardio respiratory endurance is essentially your capacity. It is your aerobic capacity, not your anaerobic capacity, but your aerobic capacity lays the foundation to build your anaerobic capacity as well as your ability to recover between sets. I can speak to the power of building your aerobic capacity in my recent return to the gym after seven months off. I have taken several breaks from lifting in my almost 15 years of strength training. And I died far less in this come back compared to others. The only factor that changed for me, was that I had been doing some level of steady state cardio the last three months before heading back into the gym. I hadn’t lifted more than 25 pounds in seven months, but I didn’t feel like throwing up after three sets of squats simply due to having a better aerobic capacity and base to work with. I will say I think I am the weakest that I’ve ever been during a come back phase, but at least I’m not weak and completely deconditioned. That’s all thanks to the bottom tier of the fitness hierarchy of needs. Do you want to lift more for longer periods of time? Then don’t poopoo on your aerobic capacity. It’s the basis of all fitness. Feel like you’re dying during your lifts and your lungs are your limiting factor? Add in two days of low intensity steady state cardio and tell me how you feel a month later. After your aerobic capacity comes your anaerobic capacity This is essentially how long you can go for without the presence of oxygen. Your aerobic capacity is your ability to exercise for a long duration in the presence of oxygen. The longer you can do that without passing over to an anaerobic state, the higher your aerobic capacity is. Once we cross over into the anaerobic state, we are now working that in aerobic capacity. Think about things like thresholds or cardiac power intervals, where we are working at one and a half minutes to three minutes over eighty percent of your max heart rate and then attempting to recover as quickly as possible from that. Again, the better your aerobic capacity is, the more of a head start you will have in the anaerobic training. How is your ability to function at high intensities? This will be a reflection of your in aerobic capacity. Elite CrossFitters likely have very high anaerobic capacities. They can train at high intensities for repeated bouts. They also likely score well in all other areas of each hierarchy,
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