Notes on Training Intensity - Part 2: The Value of Submaximal Work?

A lot of my recent reading has been in the area of training for middle distance running. I find these races (800-1600, even up to 3 and 5k) intriguing for their combination of both raw speed and incredible stamina. It is very hard (maybe impossible?) to find a successful middle distance running coach who doesn’t employ a large volume of submaximal work in their program, and for good reason.

The value of submaximal work for middle distance running is threefold:

1. It creates a solid platform of aerobic adaptation

2. It conditions bones, connective, and muscle tissues to deal with the stresses of high and low velocity running

3. It re-sets the body to a calmer state in between bouts of high intensity work

Aerobic adaptation for runners is one of the Holy Grails (the other is of course speed) and there is no better way to develop it than high volumes of work. Various programs will disagree (such as CrossFit Endurance) but those are programs that – a. have not been tested in the long term, b. have not shown to be effective at the highest level of performance, or c. involve individuals who already have a massive training base from years and years of higher volume work. Developing the aerobic system enables the athlete to perform a higher volume and greater quality of intensity work later in the year, leading to more performance potential.

Conditioning the structures of the body through lower intensity work also makes sense – we get a stimulus for adaptation that is (if progressively applied) gentler than if we were to utilize high intensity methods right off the bat. Hundreds and thousands of repetitions condition and perfuse tissues (increased blood flow through capillary formation), creating a stronger platform that is faster to recover.

Lastly, the calming effect of “easy” work is often underestimated. Easy work is typically more enjoyable and less stressful on both body and mind than high intensity work, which is by nature uncomfortable. Two of the most restorative training sessions one can participate in are an easy session of trail running or a relaxing swimming session. Research suggests that the nervous system benefits from this type of session through a relaxing of the nervous system and re-setting of the body to a homeostatic state (versus a body that is in a continual state of stress-adaptation).

Surely it makes sense for running, but what about CrossFit? Well, since many CrossFit events are in the 2 – 10 minute range (i.e. running 800 – 3k), I think the concepts of training for middle distance runners are directly applicable to our sport also. Of course, we have the necessity of not only having to develop the energy system pathways but also high levels of connective tissue and muscular strength – so our submaximal base work should contain two components – submaximal aerobic and submaximal weight training.

In Part 3, I'll look at submaximal weight training and the potential benefits it can have for CrossFit and other sport athletes.