After completing 2 months of training in which I performed 3 workouts per week of only burpees I have found my aerobic fitness levels to be as high as I expected. My test was the FireKracker 5k on the 4th of July. Up to this race I did run occasionally, but never more than 15-20 miles in one week, and that was the max. Most weeks my total mileage was 10 miles or less. The combination of long, short and fast, and tempo was a great mix to improve each system. I felt the benefit of going as fast as I could when I would perform the long pieces. I became more efficient in my movement and develpoed a quicker, snappier second-half of the burpee (ground to jump). This cut my individual burpee time down which translated to almost 2 seconds for the LSD burpees. My first slow burpees done at every :05 seconds would leave me with one to two seconds left. After a few weeks I completing them with two to three seconds left and feeling like I was using the same amount of energy. My mental game also changed for the better. Doing long slow burpees regularly helped me get accustomed to the movement and the feelings that come with a big set. For the last 3 weeks I have noticed that I am much more able to let me mind go and not concentrate on each rep. It backs up my belief that the biggest gains to going long and slow are mental, not physical. Going long has its place, it’s just not at the top of the list for important workouts to get better at a specific event.
My new goal is to get to 500 burpees by doing 12/minute. I will continue with a similar format of 3 different types of burpee workouts per week. This week will be:
LSB: 19 minutes at 12 burpees a minute. 228 burpees total.
Speed: :30 seconds on, :30 seconds rest. 11 burpees every round, for 10 rounds: 110 burpees
Tempo: 1 Regular or “fast” burpee, 1 step back or “slow” burpee, 2 fast burpees, 2 slow burpees, 3 fast, 3 slow, and so forth up to 10/10, then back down. 200 burpees total.
538 burpees for the week.