Can someone direct me were to find LISS workouts via Tactical Barbell?

[MMouse]

Not sure what exactly what to look at, I've been seeing alot of references here in regards to LISS workouts from Tactical Barbell. Is it there Strength Endurance workouts that are LISS? Which Edition have their templates and routines for LISS workouts.

Anything helps.

Thanks!

 

[Deleted member 382931]

LSS (long steady state) or LISS (low intensity steady state) are a label for aerobic capacity/endurance building. Typically, you move for extended amounts of time from 30 mins - 2h at a consistent, relatively easy pace. The guidelines outlined in the book are a heart rate of 120-150bpm, at which you should be able to comfortably hold a conversation. The reason behind that is to get your circulatory system better at supporting effort over a long period of time, increase recovery and support other energy systems.

Strenght endurance (SE) clusters don't fall under that umbrella, as per definition you use an anaerobic pathway to fuel higher intensity exercises and don't move long enough to get the desired result.

The conditioning programmes are covered in TB 2.

 

[Genghiz]

LISS/LSS falls in the "Endurance" category in TB. They're mostly used during an initial Base Building phase along with progressive strength-endurance circuits. Strength-Endurance also falls in the "Endurance" category but trains a different energy system (muscular endurance).

General guidelines:

- at least 3 per week
- minimum 30 minutes (up to 120mins for advanced)
- 6-12 weeks
- within 130-150bpm or use talk-test
- doesn't have to be running, can be swimming, rucking, biking, MMA circuits/but specificity is encouraged (if you're military, then most of your "E"s should be running/rucking ex.)

After Base you transition to tempo/speed work and lactate threshold tolerance.

This is all in TB2, as are the actual Base + Continuation templates & workouts.

 

[bushman505]

I have a few copies of tb2 if you want one. Ok me.