Literally condensed down the idea of base then build training. Pretty dope, although these days there aren't many amateur athletes who aren't aware of all this now.
Notice how quiet joe rogan gets when his guest is talking, no interruptions, no talking over each other, no laughing, just pure “shut up and listen” mode and I love it
@@francobenegas6484 I believe you're asking about endurance in fast twitch fibers, right? What I get from this is HIIT is Interval training into Lactic Acid production and higher burn, harder recovery. Think of high pump or training to failure. Acid accumulation is high in HIIT and it's not 'repeatable' in comparison. As I understand his explanation for "repeatable training", the intensity is high, but it's shorter than HIIT as you don't cross the full burn of the acid dump into the muscle group you're training. I think it would be more sets, shorter sets, shortish rest/recovery for upwards to 40 mins... For cardio endurance both steady state and HIIT work (which also work for slow twitch endurance).
Summary: -> Two types of endurance: cardio and muscular. Muscular more crucial. Train intensely, for 30-40 mins+, but never train above 90%. 1. Cardio (lesser priority, still important): => AIM: Develop larger heart (higher stroke vol.) - Method 1 (best for most) is steady state (~70% Max.HR), enough where you can talk to your buddy. - Method 2 is interval training* (85-90%), but should be used sparsely, and after steady state. -Method 3 is dynamic exercises 80-90%, in repeat, and then walk around drop back to 60-65%. 2. Muscular (larger priority): => AIM: Develop mitochondria in different types of muscle cells, to not make acid accumulation toxic. - Method 1 (slow fibre): Running right below anaerobic threshold (failing talk test) - Method 2 (fast fibre): Repeat training* Sprint intensely just until slight fatigue, but before any actual fatigue, then walk to ordinary period, sprint intensely again, walk, and repeat. Notes: *Three types of rest periods between exercise define types of training: 1. Stress period - next set is more difficult (Interval). Low-rest 2. Super-compensation - next set after long rest is not worse, possibly easier. 3. Ordinary period - same level of performance (repeat) - Medium rest
I have found for me once I reach the point of my heart rate is at 90% I slow down to a fast walk for 1 to 2 minutes and when I start running again I feel like I have more stamina. I do that Once every mile and a half and I have built my cardio in less than two months. Whenever I first started training I could barely last one minute. I smoke cigarettes for 14 years and did not treat my body well at all, I had almost no cardio. Now I can run for 30 minutes nonstop.
@@AllHailNumo Yeah me too I got addicted young but after I finally forced myself to get rid of all nicotine in my life I got back on track and now run for my college 👍
I can vouch for the approx 130 bpm rule of thumb. Lost a hundred pounds and that bpm measure stayed with me for my whole weight loss journey. It was a standard for pacing my cardio from beginning to end. I would stare at the heartrate monitor for twenty, then thirty, then forty minutes, then an hour, then two hours. If I didn't have it in me to do a full workout, I always felt I could at least just get on the elliptical and keep my bpm at 120-130 for a short while and walk a little faster than normal. Eventually, my 130 BPM looked more and more like jogging instead of walking. And when I sprinted, I had just those precious extra seconds and minutes where I wasn't dying. And when I was in a place where it wasn't so easy to instantly fail the talking test by doing something like failing to take a single pushup or trying and failing to deadhang, I wanted to see myself perform more feats of strength. My BPM was the keystone of my mind's eye when I was challenging myself. When I couldn't speak, could barely think because everything was burning and I was out of breath, I would ask myself: "What number is my limit this specific second?". the changing number on the heartrate monitor was my guiding light and shepherd. Eventually, I reached a point where I could actually start running around the town. I didn't gas out after running a rectangle around a street block or two. I wouldnt gas out after ten minutes. I could just... jog... When it started happening, I felt like I suddenly discovered how to use a pair of limbs I never knew I had - and that the world was in my hands. I'll be honest, I started crying in the street.
Just started my journey, doing same thing in cycling, 3 weeks ago i couldnt ride because the minute i stepped on my bike my first few strokes of pedals would get me to zone 3 immediately, been training in zone 2 for 3 weeks (15 hours a week) and now i can already ride 2 hours at low pace without exceeding zone 2, at start i could ride z2 for max 30 mins at 10 km/h now 2 hours at 19km/h, furthermore with wind at my back and small hills I am so happy i can ride 30+ km/h at z2
Very awesome story, thanks for sharing To everyone else that sees this - good luck on your journey also, many unseen faces and people you haven't met yet, all around the world wish you so well. More than you could imagine!!
I've been following Pavel since 2013. He always talked about types of fibres, but this is one of those rare occasions where he actually takes the time to introduce the idea of muscle mitochondria without it being a paid seminar.
@@terrencegibbons3351 You're right. Imagine going to school or paying for college when your library has all the information for free. Heck, even Google lets you access all the information you need. School's a waste of time and people should just skip that part and read/watch/listen to whatever's on the internet for free.
SUGAR LIFE is it? i thought jamie and the team chop the podcast up and make these videos with it. If it’s fan made, this dude made 200-400k off reposting joe’s podcast lmao
I feel like joe is one of the only podcasters that understands the role of a host, to make the guest feel comfortable and allow them to talk about what we want to hear about
To keep it simple. To increase your ability to handle intense workload for an extended period of time. Repeatedly expose yourself to a slightly easier workload for long periods of time and then do small bursts of intense workload afterwards.
Introduction - 00:30-01:41 Steady state exercise (cardio) - 00:30-01:41 Interval training "best after steady state exercise" (cardio) - 01:41-05:20 Introduction til muscular endurance - 05:20-07:06 Aerobic threshold training (muscular endurance slow fibers) - 07:06-08:16 Repeat training (musclular endurance fast fibers) - 08:16-09:39 Repeat vs. interval training (muscular endurance fast fibers) - 09:39-10:54
Summary: 1. Best way to train heart endurance is running steadily at a pace at which it's not difficult to talk. 2. To train slow twitch muscle endurance run steadily at a pace at which it is difficult to talk. 3. To train fast twitch muscle endurance do repeat training of sprint. Sprint a few seconds and walk until you can sprint again. Repeat training means you can do it again and again without much change in performance in each repetition.
@Krz Low Yes, but the main problems are running out of breath and tired legs. Over time, you will get better at both. However, your fat percentage is another factor to consider. Too much body fat and you will struggle, or worst you might get injured. Too little body fat percentage and you will feel weak too.
Basically everything I did when I started training ... endurance first then intervall training and then dynamic exercises. Makes me kinda proud now hearing the science behind it.
This guy is a legend. He used to train Russian Special Forces. He also brought the Kettle bell into everyday life. When he was younger, he used to blow up hot water heating bags to explosion. His English has improved dramaticall, from when he first came here.
this guy's one of those dudes who's crazy intelligent, but talks in squigglies and zigzags. let's break it down for these kids: *improving cardiovascular endurance* (aerobic system): sustained aerobic activity (10min or more) at ~80% of aerobic threshold. regular or punctuated conversational pace. *decreasing lactate acidosis* (glycolytic system): interval training just at or below acidosis threshold. meaning high intensity but not fatiguing. 2-5min intervals at 80-90% output. *improving explosive power* (creatine phosphate system): explosive exercise: lifts, jumps, sprints, etc. less than 60 seconds. **** i should add that these times might be specific to my body, and everyone's body might be a little different. sound off below if you have any questions or anything else you'd like to add. edit: thanks for all the comments and questions everyone. this has turned out to be an awesome thread. edit 2: i just reread this entire thread. through all the comments and questions and responses, no one has degenerated to calling each other names, politics, and all the other nonsense going on that we see on social media these days. big congrats to everyone here. that's huge. thanks for being awesome commenters. cheers.
To build explosive power you need to generate maximum force output. Resting 60 seconds is going to accumulate lactic acid and severely limit force production.
I'm studying biology atm and it's really interesting seeing how the things I'm learning at a desk actually help me understand how we can improve our performance as athletes.
For those who don’t know the guy. He is the Chairman of StrongFirst, Inc., a fitness instructor who has introduced SPETSNAZ training techniques from the former Soviet Union to US Navy SEALs , Marines and Army Special Forces, and shortly thereafter to the American public.
Finally.... someone who really knows who this guy is...smh. He's a fuckin badass ex Spetsnaz strength and conditioning specialist. Met him through my line of work as an ATC back in 2003.
2 types of endurance Cardio - Steady state Training - below 90% heart rate Ex: Running at a particular speed that's not too fast. Below Being able to run and talk to your buddy. Interval training - 85-90%, then switch to walking, this stretches the heart. High heart rate under heavy loads. Dynamic in nature. 80-90%. Can still say a couple words. Walk around, then do it again. Ex: 10 swings with a kettlebell. Stretching heart is a small part of endurance. You need mitochondria in the muscle cell. How does your muscle use energy? ATP - creatine phosphate system Areobic system Glycolitic system Develop in sliw fibers and fast fibers. Train in a way that produces less acid. Before the competition, do a couple smokers to prepare a couple weeks before. Slow fibers: moving just under anaerobic threshold. That intensity where the acid stays at a steady state for a while. Where you don't crash. Running right below the anaerobic threshold. Just failing the talk test. (How to train mitochondria in slow fibers.) For fast fibers: sprint to just light muscle fatigue, then walk, repeat for 40 minutes. Kettlebell swings, working on a heavy bag. Muscular endurance -
Hey, this helps so much a few questions tho, 1. For interval training, is there a rule where u should walk for s certain amount of time, or until a certain heart rate? 2. For the slow twitch method, does this mean running at a steady rate until you fail talk test, or a steady rate of failing talk test or how does this work in a run in terms of heart rate and time. 3. For the fast twitch method, does “light muscle fatigue” mean you’re only just starting to feel your legs start to wear, but your not feeling it in your breathing since it’s just a 10-20 second or so sprint or how is that? Is it typically such short amount of time of sprinting? As well, is the walk mean your walking until your heart rate is back it your feeling fresh or what?
In basic training we did very few long runs. But we did about a miles worth of 30-60s every single day. I went from over a 15 minute two mile to 12 minutes flat in 9 weeks. Interval training worked well for me
@really sore knee That's definitely not true, man. It may be true for the most specialized of specialized runners, but what you gotta realize is humans are natural runners. Running long distances is incredibly easy for the human body, and in fact humans can outrun any species on the planet. We're literally evolved to maintain a decent jog, for a long time. Even as someone who doesn't run a lot, I've hit that mode before. Your muscles and neurochemistry just lock in on the run, efficiency skyrockets and suddenly I'm able to maintain a steady pace for a long time with little effort.
If only every person on the internet involved with fitness was this clear concise and informative , no bullshit just absolute facts and he didn't charge a penny or sell you a supplement 👍
THANK YOU JRE TEAM... when I heard this iview a few years ago... life changer... I need to swing the bells ... aka rock the bells... it is time.. cheers..
This is how coaches should be talking to their athletes. Actually explaining exactly how far to push. Coaches I've had don't say anything like that. They just say 'GO!'
I grew up my whole life doing push-ups/sit-ups/pull-ups sometimes you the extent of over 10 sets each. But after each set I’d always naturally take a moment and walk around my house (pet my dog, get a glass of water, etc.) I found this calisthenic program to somehow work better for me even than weight training in terms of transforming my body and how “in-shape” I am. Glad to see it all explained now and why it helped so much when all this time I thought it just worked for my body type.
I knew these things existed but didn’t totally understand how to implement it. He has just explained it so logically I now know what to research to gain the most benefit.
Basically : 1. you don’t want to do anything above 90% effort because your body will burn out too quickly. (max effort makes acid accumulate way too fast and burn you out.) 2. Obviously you don’t want to train too softly because even though you can train soft for a long time, your slope of improvement is way too low. There needs to be intensity. Otherwise you won’t ever build endurance with soft training. 3. If you want to build endurance you have to train with as much intensity that you can handle for a long period of time.
@@mikealgracias4784 If you consider running at a pace where you can maintain simple conversation to be a slow pace, then no. But you can't only do that kind of exercise.
This guy, with this voice and timing. I'm convinced that I need to enlarge me heart and work on that metachondria. BRB off to sign up for a gym membership...
That's how an efficient schools are, unless you have to work specifically in that field, what took years in school could have been summarized in 10 minutes by a professional.
That's the way I did it. I knew nothing about running when I started. I just ran, and ran and ran. Most every day. Gave me great endurance and perhaps more importantly, very fast recovery time. I got into it because my blood pressure was high although I was involved in the martial arts. I was a little fat and did not eat well yet. It worked, so far. 110/70 with a resting heart rate less than 50. Just channel Forrest Gump and you'll be fine, lol.
I’m looking to get back into exercising but just have to finish getting rid of my shin splints first. My resting heart beat used to be 42 and now it’s pushing 57 after years of eating crap with no exercise so hopefully I can fix it.
@@ScouserLegend Shin splints are a bad problem. I had them when I ran track in college. Rest was the only way I could get through that. Never had them since. The important thing is prevention. You need to know how you got them in the first place so you can prevent it. Make sure you run on softer surfaces with proper form and wear well cushioned shoes that do not have a large rise. Also mid or forefoot strike, never heel strike. Best!
This guy really knows what he’s talking about. I have heart murmur, this’s basically your heart beating faster than normal humans. WHEN I WAS 16 I used to run 5 miles everyday except the weekends for soccer I also used to run track for school 7 miles. My heart was catching up and I could last for 90 mins running back and forth. I stopped it thou because I needed to gain weight
I've been following and training the Pavel way for years. Pavel is the real deal. Everything he says is true. And the only way to know it is to try it. Opinions do not count.
I'd love to follow on his last endurance example of sprinting then walking. My approach to it would firstly get my warm up out the way. Then go for a burst, once my maximum energy feels like it's taken a hit, I'll immediately start my walk for as long as possible to recover the muscles and stabilize my heart rate. Obviously my energy will be depleting over the course of sets but that's the point to an understandable extent.
I am 77 years old. This is similar to my basic method of workout. I will do 5 or 6 all out sprints after a warm up for between 30 and 50 yards each, flying start. A few months ago, I ran 110 yards on pavement in 19.6 seconds, which is about a 19.5 second 100 meter dash. It has taken me a long time to work up to this because I will start to get injured if I push it too hard. For a man beginning to approach 80 years of age all too quickly, I am pleased with this. My health is excellent, no medications at all. I do watch my diet carefully, too. Sprinting exercises super fast twitch muscles, which releases all kinds of good hormones. I would recommend this kind of workout for anyone able to do it.
I blundered into a nearly perfect example of this on my own a few years ago. I wanted to improve my cardio AND my speed at least a bit but did not have time to do both. So, I would walk maybe a mile and then BOOM just sprint for a count of 2. Walk for one minute. Then blast off as hard as I could for then 4 seconds. Walk for one minute. Sprint hard for 6 seconds...continue the sets of sprinting and walking until I could reach sprinting for 20 seconds. After a while, I could go all the way up to 20 seconds and then down to 2 seconds. Great workout.
@@jmard3101 I got so good at it that they had to build a bigger supermarket………I was doing the entire frozen food aisle in 4 seconds, and don’t even get me started on the fruit and veg aisle.
@John Doe Yeah bro i got a heart transplant about 6 months ago and my dick got bigger! My dick got stretch marks and shit now. Must have been a black dudes heart.
