No video :(

Your CrossFit ENDURANCE Questions Answered! | EP. 136

Подписаться 50 тыс.

Просмотров 34 тыс.

50% 1

Last week on episode 135 of the Corpus Animus Podcast, TTT Coaches Brannen Dorman & Kyle Ruth discussed ways to upgrade your endurance for CrossFit. During that episode we asked you to leave us some questions in the comments, and on this episode we dive and answer some. While the actual questions were more wordy, the basic gist of the questions are the following:
What are some effective ways to improve endurance for CrossFit?
Is there a specific formula for incorporating endurance training into a CrossFit program?
How can I balance endurance training with other aspects of CrossFit?
What are the key considerations when programming endurance workouts for CrossFit athletes?
Should I prioritize long-duration workouts or focus on interval training for endurance?
Are there any specific workouts or protocols that can help improve endurance for CrossFit competitions?
How can I train for the unknown and varied nature of CrossFit?
Is it beneficial to test and retest specific CrossFit workouts to measure progress?
What are the details of the upcoming 12-mile ruck and how can I participate?

Опубликовано:

14 июн 2023

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 74

@TrainingThinkTank Год назад

Per your request! Next week we'll be flying to Rhode Island to interview our old comrad and Exercise Physiologist Evan Peikon to dive even deeper into the science of endurance as it pertains to CrossFit. Stay tuned as we continue down this endurance rabbit hole together!

@ShootTheClubUp42 Год назад

oh good, 3 hours talking about the NIRS and oxygen kinetics that have jack shizz to do with CF. It's a gradient, it moves on a gradient, then it desaturates. Put on a Rogan pod and bike for a slow 90. boom Zone 2 done, capillaries everywhere.

@Upsidestrength Год назад

Let’s gooo Evan 🥰

@CTPCAM Год назад

@@ShootTheClubUp42😂 do I have your permission to use this as that episodes RU-vid description?

@ShootTheClubUp42 Год назад

@@CTPCAM i'd be a little disappointed in you don't.

@jflorescf Год назад

Ask about his new device!!

@crystalding5589 Год назад

"it's entirely possible that the limitation you feel isn't necessarily the limitation you actually have". SO IMPORTANT

@rogerwilliams9832 Год назад

The fact you guys don’t charge for this information is awesome! Just trying to give the people the tools they need to improve and improve the community as a whole, it’s so awesome. Keep the podcasts coming!

@waceybrown Год назад

10 years of CrossFit and feeling like I’m suffocating in metcons is exactly how I would describe myself also!

@jonathanlane7370 Год назад

Listening to this as I’m doing a 40 min zone 2 work on the assault bike is goals. Love learning from the TTT podcast. Keep putting out this content!

@Mim1971 Год назад

Thank you for this video and ep 135. These were incredibly informative. I'm not likely your target audience (52 yo woman, non-athletic, overweight). I've been doing CrossFit for 2 years now, 3 to 5 days per week. Upper body is much stronger, but my cardio respiratory conditioning isn't improving much. I can't run a mile to save my life! I'm sore ALL THE TIME! I joke that I've never felt less functional in my life. I do no Zone 2 training of any kind and this information (and the information on muscle endurance) just put a lot of pieces in place for me! I've followed competitive CrossFit for years and watch all the TTT videos. Love you guys and gals!

@Upsidestrength Год назад

Z2 will change all that! What’s great is that you don’t need much of it, you just need to do it for long enough to feel the benefits (8-10weeks usually).

@Mim1971 Год назад

@@Upsidestrength Would you recommend reducing the CrossFit classes in the week while i focus more on Z2 training, or in addition?

@kyleruth5145 Год назад

Should be able to do both assuming it’s not a strain on your time!

@jmul7445 Год назад

True zone 2 is supposed to be nearly ‘free’ in terms of fatigue because the intensity is supposed to REALLY low. It is supposed to feel super easy. That’s how the best performers in endurance events build their capacity. They are able to put a TON of volume because it is so low intensity. Now of course if you are not yet adapted in terms of soft tissues, muscles, tendons, cartilage, bones to running for example, even zone 2 will cause some issue on that department so like always progressive! Or you can use modalities that have low impact (swimming, biking). I repeat again : zone 2 must feel easy. The nose breathing tip is a very good way of calibrating. And if in running for example you need to walk to be in zone 2, please do so. Eliud Kipchoge who is able to run a 2h marathon do some of his zone 2 at a 6’/km pace. That kind of tells you how slow you should be :)

@Mim1971 Год назад

@@jmul7445 This is all life changing information for me. I always thought walking was an inefficient way to get fit. So, i hit the CrossFit gym 4 or 5 days a week for 2 years and pretty much nothing else. Am i getting stronger? Yes. Am I getting fitter? Only marginally. For the amount of effort put into those CrossFit workouts, i expected a lot more. My zone 2 is literally a quickish stroll in the park! Lol. Looking forward to updating this in a few months with progress notes.

@danjolly9505 Год назад

Box jump over step downs showed me the impact of movement efficiency more than anything.

@michaelwright9101 Год назад

I wasn’t the fastest at box jump overs in one of my last comps, but I worked on being efficient while everyone else was sloppily jumping all over the place, and it was a huge advantage.

@Generic4LetterProgramCompany Год назад

Some of the other top CrossFit “training camps” should listen to this podcast.

@Menopause_and_Metcons Год назад

I’m totally down with movement efficiency discussions. Every time I dial in technique, I move faster for longer 👍🏼

@gaylapappalardo5762 Год назад

this is soooooo good! thanks for this... I'm taking ALL the notes!!

@connornilson4875 Год назад

I really hope the strength podcast is coming next.

@rubiakfr Год назад

laughing harder than i should with the hell of thrusters thing 😂

@DanielVargas1991 Год назад

How would you incorporate the zone 2 training while also doing a strength biased program?? Once a week or twice a week maybe.?

@Upsidestrength Год назад

As long as you can recover from the total volume of training, you can add quite a bit of Z2 to your week even if you’re focusing on your strength development. A CrossFit athlete I work with just finished a 12-week weightlifting cycle, he also ran a 12wk bike program in parallel (3-4 sessions/wk, including 1-2 hard bike sessions per week). PB in both, everything moved up significantly. We worry too much about interference when really we just need to train those different qualities in a smart and coherent way, together! And to answer you directly, you can safely start with 2h/wk of low intensity training (2x30’ + 1x1h for example) and build from there 💪

@DanielVargas1991 Год назад

@@Upsidestrength that’s awesome!!! Thank you so much!! Will do!

@HauPT12345 Год назад

the strength more I really hope 💪💪💪💪

@metal_joe16 Год назад

35lbs army standard for a sub-3hr 12 mile ruck, water weight not included. Some selections have a 55lb dry standard

@brannendorman6772 Год назад

Yep! We are going to do a 35lb standard for ours (dry weight). We are going to post some info on this soon if you want to join.

@nicolehuebner8131 Год назад

This made my exercise physiologist brain so happy 🫶🏼

@_hannbee Год назад

Definitely looking for some guidance on local muscular endurance for quads - my legs blow up so fast on any weighted squats (air squats are fine) but also trying to build my strength right now! The 6/12/24 split sounds like a good one!

@Upsidestrength Год назад

Start with Z2 and sprinkle in Z3 work. "Tempo" work as the endurance folks call it. Honestly the best way to build fatigue resistance. These sessions start out easy (2-3x10’ at RPE5) but end up being long and HARD (3x20’ RPE7) after a standard progression. They do wonders for muscular endurance though

@_hannbee Год назад

@@Upsidestrength wait what's z2/3?? Would love a reference link if you had one to share! Thanks for taking the time to reply 😊

@kyleruth5145 Год назад

He’s referring to zone-2 and zone-3 training here. Both would be good strategies for building local endurance, especially coupled with some specific local muscular endurance work in the movements you want to improve.

@davidrosenthal5795 11 месяцев назад

I am 52 yo and run 65 miles a week and am weak and can’t lift heavy things, thank god! I can’t imagine carrying around all that muscle while doing cardio.

@austinmayer8647 Год назад

I’m the person that needs to get stronger… or as Brannen says has the “lowest hanging fruit”. Can you do a strength one of these???

@austinmayer8647 Год назад

Well I should’ve just watched 2 more mins and I would’ve gotten the answer😂

@kyleruth5145 Год назад

Ha! And yes we will

@lanemalouff5045 Год назад

That's a good question daniel vargas. Does zone 2 training take away from maximizing strength in a strength bias program.

@Upsidestrength Год назад

I’d say it depends on your current fitness level. I’ve seen folks get a substantial boost in recovery capacity from Z2 work, which directly impacted their strength work in a positive way. They can train more/recover better and they assimilate the strength volume better. I have yet to see someone who gets weaker by doing Z2. Usually it’s the opposite (as long as you train the strength/WL obviously)

@thedefyingdefinition Год назад

How much do you think having asthma affects any zone training?

@TheRealShreddyBetty 6 месяцев назад

How much strength should I expect to lose by incorporating zone 2 progressions as mentioned in this episode? I’m 36F and snatch 195, cj 240, bs 310. Is this good enough for masters contention so I shouldn’t worry too much about losing some strength?

@peterodonnell3399 5 месяцев назад

195 & 240 female at 36? I'd say you're good

@TheRealShreddyBetty 5 месяцев назад

@@peterodonnell3399 appreciate the reply

@XRP_NP Год назад

You mentioned 2x60 min sessions, and 4x30 min sessions, what about 1x90 minute session per week? Of course there is going to be some benefit as opposed to doing nothing, but is there a huge discrepancy in results in one session versus two or three, even if the total time is roughly the same? Like, is it more dose or frequency dependent?

@alexander___sean Год назад

Zone 2….. So hot right now

@jamesfy Год назад

Did you guys actually say how to test max HR? I missed it if you did, please let me know :)

@TheMrVersetti Год назад

What about to take everything from both worlds ? For example work not in zone 2 but in zone 3 and do regular CrossFit workout. Because zone 3 more attachable to high intensity, but still have benefits from zone 2 because heart still contracts fully. Just step by step increases time in zone 3 and not until burn and pump, I think that’s gonna be more time efficient and still useful for heart it’s like a moving thresholds gradually up, and still take benefits from zone 2. I think just pure zone 2 is too time consuming and not so rewarding in results compare with light zone 3.

@kyleruth5145 Год назад

Nothing wrong with zone-3 work. HOWEVER, most CF workouts fall between zone-3 and 4 with some bleeding into 5 (very individually dependent)… so adding more volume of zone-3 work on top of that doesn’t make a ton do sense for the avg CF competitor. In my experience working with athletes from the QF to Games level spending a solid 2-3mo chunk of time building a zone-2 foundation is a great way to develop endurance during the off-season…then focus on maintaining it during the competitive season.

@TheMrVersetti Год назад

@@kyleruth5145 ok, but what it train not in pure zone 3, but in intense zone 2 and light zone 3, something between them?

@jeff_howard_afk Год назад

How about 5 rounds for time of 50 dubs and 16 dumbbell snatches at 50lb done in under 8 minutes and never going higher than zone 2? Or the HR staying under zone 2 during Fran, another faster workout. Is the heart not warmed up enough?

@kyleruth5145 Год назад

I answer why mixed work is not the same as single modality in this podcast. It’s not “bad” training - it’s just not developing the same thing that continuous single-modality work is.

@bmp713 19 дней назад

I am trying to maximize improvements with resting stroke volume, cardiac output, and peripheral circulation. 150 watts feels way too easy to make much difference probably since my legs are very strong. However I get out of breath much sooner than muscle fatigue, which seems to indicate primarily central and heart/circulation limitations. 70% maximum heart rate feels the absolute minimum to start feeling any improvement. I keep hearing from other "Zone 2" experts that is is actually closer to 70-80%, especially Maffetone, Attia, Seiler, Joel Jamieson, and San Milan at around 130-150. Each have videos clearly stating somewhere near 70-80%. What percent max heart rate range do you think is optimal for increasing resting stroke volume and bloodflow? Do you think increasing cadence, resistance, or volume most increases resting stroke volume? Why do you think these other experts recommend Zone 2 as 70-80% not 60-70%?

@emilyroseogland1727 Год назад

Hey guys! Average/intermediate athlete here. Is it better to do zone 2 work before or after the main CrossFit session?? Obvs it’s not ideal to do both back to back and there would be some cross interference, but from a physiological pov, and if we are prioritizing building a good aerobic base, do you think it would it be better to do the long steady state endurance sesh before or after strength/WOD/gymnastics etc? Thanks :))

@Upsidestrength Год назад

If you need a good warm up (winter), before is great. If not, after is fine too. I usually recommend 20-30’ pre OR post session depending on need and preference. If you can get 1x1h in your week of dedicated Z2 that’s a + too 👍

@kyleruth5145 Год назад

This is excellent advice here.

@emilyroseogland1727 Год назад

@@Upsidestrength Thank you! 😁 love your content too!

@ellieb445 Год назад

Strength next ?

@MrVecitis Год назад

Hi what if I change machines every 10 Minutes. That's a lot easier in mind and also no muscle fatigue.

@kyleruth5145 Год назад

It misses the benefit of building capillary and mitochondrial density - basically the stamina benefits of longer zone-2 Not saying it’s bad, just misses that aspect.

@travisjb_ Год назад

Brannen's arms are fucking massive

@kyleruth5145 Год назад

Seconded been working toward Dorman level triceps for years.

@davidrosenthal5795 11 месяцев назад

Lifters doing cardio is fun to watch, poor babies.

@Coach_mattm Год назад

Do you already know where the Games will be moving to? And, if so, will you tell us or are you waiting to release that information?

@MrDddanger 5 месяцев назад

I like the topics and info, but who has time for an 1:15 podcast these days?

@rahmanrahimi5737 Год назад

The sauna will put you in zone 2 with no wear and tear

@christophebelda82 Год назад

At 50:45 Kyle mentions... I cannot figure out the spelling... "George Hamison"... ? Help 😊 A French man, I know...

@christophebelda82 Год назад

It can't be like "Joël Jamieson", could be... ?

@kyleruth5145 Год назад

Joel Jamison is the man! Has a great book called Complete Conditioning for MMA. Does a great job of breaking down zones and styles do conditioning.

@christophebelda82 Год назад

@@kyleruth5145 terrific foloow-up ;-) Thanks mate !

@demotheses Год назад

In my experience, CrossFit coaches have a ln unconcious bias toward their atheletes "walking around fitness" meaning that because tbey work with a ton of natural athletes, theyre used to beinf able to focus on apexific movements or strength and the base level of fitness being ok. But i don't think that principle applies to the general population who is trying to bevome competitive, i think gen pop needs an endiramce base.

@kyleruth5145 Год назад

100% agree with this. It’s a confirmation bias thing.

@brannendorman6772 Год назад

You’re right, everyone needs an endurance base. The problem, though, is crossfit demands athletes be strong enough to do a variety of skills. So even if the person has a big endurance base, if they aren’t strong enough to do those movements they are automatically bottlenecked.