If you care about being a functional human and having good health, you should be hybrid. It is not difficult. Just do both strength and cardio training. 3 days per week full body strength and 3 days cardio. Do different kinds of cardio to spread out your load. For example Swimming, Running and Rowing. It will not take away your strength gains, and it will make you leaner. When you are in better cardiovascular shape, more of your daily activity becomes low intensity, and low intensity burns more fat for fuel.
Regarding lower VO2max in CrossFit athletes and hybrid athletes with a lot of muscle mass (so more bodyweight for oxygen uptake to be divided over), is there evidence that this actually is associated with much poorer endurance performance in the way that it would be in lower muscle mass populations? If for example a hybrid athlete had a relatively low VO2max because of bodyweight, could they still have a very high lactate threshold (maybe more likely in Hyrox athletes than Crossfit) and perform well in long endurance events? I personally am curious as primarily a runner who is doing hypertrophy training on the side. I know that eventually the increase in bodyweight associated with muscle growth would result in a lower VO2max than you might otherwise have, but my question is does this impair performance as much as it sounds like it would?
Good question. I partly address this in the VO2max video I mention at the end of this vid. VO2 max does not necessarily decrease when an endurance athlete puts on muscle mass (while still doing endurance training). The highest VO2max-es ever recorded were in heavy (80+kg) cross country skiers. Yes also in relative terms. Athletes who have been doing functional high-intensity work DO seem to have lower VO2max because of 1/ a lot of pure strength work that is required for CrossFit and 2/ doing nearly zero base endurance training. The thresholds we have measured in CF athletes were also not impressive compared to specialists, so don’t think there is a discrepancy with VO2 here.
@@wod-science what do you think? How high could the VO2 max value of little athletes become without losing the relative strength performance? I assume way higher? The gap to professional cyclists is insanely big (same with rowing or running), I think because today endurance performance it’s nothing that decides the games.
@@wod-science Ok, so in line with what you were saying in the video, the discrepancy is coming much more from allocating more of a person's limited training capacity to one kind of training than another. Thank you, Gommar! Your response and the videos are very helpful!
@@iolairmuinnmalachybromham3103 yes. That is likely what is happening based on 1/ biochemical data on interference 2/ our CrossFit study 3/ own observations as a coach. Thank you, much appreciated.
If you just actually watch the CrossFit games where they do very easy endurance type events such as mini triathlons, you would see that their training methodology does not work. They are at the level of junior high athletes in endurance sports. They're swimming and running times are abysmal.
nice work like always goonar. i want to contribute pointing out what mikel izquierdo (headcoach of traincult) found in its doctorate thesis. it seems like wokrouts who maked pheripherical changes in the cell col.lides (i e. hypertrophy and hiit) but not long steady runs with strength workouts neither with hypertrophy ones. so much to learn yet 😊😊
Cyclists are familiar with a Power / Duration chart. I like to think about expanding this to a 3rd axis, "Load". A Tour-de-France cyclist will produce 0 power on a 400 400-pound deadlift because the bar won't move. The big question: How much Power can the athlete generate under different loads and durations. Vertical Jump = Super short duration, Super low load 1 Rep Max Deadlift = Super High Load, Low Duration Sprinting = Low load, medium-low duration Marathon = Low load, long duration The CrossFit type games try to fill a missing gap of higher load, longer duration. Something like a farm animal pushing a sled up a 1-mile hill.
Jep. You are describing the power curve here. The athletes who can generate the most power for the longest amount of time will win the CF comp. Given they move well.
I guess you’ll be able to find AICAR in the dark web. I don’t recommend though, it’s strictly forbidden and we don’t know the long term effects on health.
Pogi or Nick? No peds addressed here. Have a look at one of my previous vids where I talk about the long term effects on muscle growth of peds - ruclips.net/video/4v9pwYTfL2c/видео.htmlsi=oTBsopHYeKUnr5jP
But did we really need that knowledge to know you probably won't be winning the Tour de France or the Berlin marathon by training like a CrossFit athlete. Anyways, my comment was a bit snide, the video was good 👍🏻
All this hoopla about hybrid athletes… just a bunch of bs to say lift and run. Kinda like how firefighters and infantry been doing for generations. Even Hockey, soccer, NFL, tennis, Rugby are hybrids. Gotta have decent muscle mass/strength and endurance. Only the cardio bunny and the 250 lb body builder that can’t walk up two flight of stairs aren’t hybrids. Running a marathon or doing a triathlon while being jacked is not really hybrid training…that’s just being skewed on one side before an event. Qualifying for an Olympic marathon while qualifying for Olympic weightlifting is what I would consider a true hybrid athlete.
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If you care about being a functional human and having good health, you should be hybrid. It is not difficult. Just do both strength and cardio training. 3 days per week full body strength and 3 days cardio. Do different kinds of cardio to spread out your load. For example Swimming, Running and Rowing. It will not take away your strength gains, and it will make you leaner. When you are in better cardiovascular shape, more of your daily activity becomes low intensity, and low intensity burns more fat for fuel.
Yes, although the last sentence not entirely correct. It’s mostly higher muscle mass that will contribute to higher caloric expenditure.
“Attack your weakness” would not be specialization, that would be a hybrid approach.
Jack of all trades, master of none, but oftentimes better than a master of one. 🤜🤛
Yup
For health you do need to train both cardio and strength. No only one :)
Jack of all trades. Well put 😀
You are master of jack of all trades
The Hybrid guy can out run the big guy and out power the runner so Hybrid wins.
🏆🏆
😀
Regarding lower VO2max in CrossFit athletes and hybrid athletes with a lot of muscle mass (so more bodyweight for oxygen uptake to be divided over), is there evidence that this actually is associated with much poorer endurance performance in the way that it would be in lower muscle mass populations? If for example a hybrid athlete had a relatively low VO2max because of bodyweight, could they still have a very high lactate threshold (maybe more likely in Hyrox athletes than Crossfit) and perform well in long endurance events? I personally am curious as primarily a runner who is doing hypertrophy training on the side. I know that eventually the increase in bodyweight associated with muscle growth would result in a lower VO2max than you might otherwise have, but my question is does this impair performance as much as it sounds like it would?
Good question. I partly address this in the VO2max video I mention at the end of this vid.
VO2 max does not necessarily decrease when an endurance athlete puts on muscle mass (while still doing endurance training). The highest VO2max-es ever recorded were in heavy (80+kg) cross country skiers. Yes also in relative terms.
Athletes who have been doing functional high-intensity work DO seem to have lower VO2max because of 1/ a lot of pure strength work that is required for CrossFit and 2/ doing nearly zero base endurance training.
The thresholds we have measured in CF athletes were also not impressive compared to specialists, so don’t think there is a discrepancy with VO2 here.
@@wod-science what do you think? How high could the VO2 max value of little athletes become without losing the relative strength performance? I assume way higher? The gap to professional cyclists is insanely big (same with rowing or running), I think because today endurance performance it’s nothing that decides the games.
@@wod-science Ok, so in line with what you were saying in the video, the discrepancy is coming much more from allocating more of a person's limited training capacity to one kind of training than another. Thank you, Gommar! Your response and the videos are very helpful!
@@iolairmuinnmalachybromham3103 yes. That is likely what is happening based on 1/ biochemical data on interference 2/ our CrossFit study 3/ own observations as a coach.
Thank you, much appreciated.
If you just actually watch the CrossFit games where they do very easy endurance type events such as mini triathlons, you would see that their training methodology does not work. They are at the level of junior high athletes in endurance sports. They're swimming and running times are abysmal.
nice work like always goonar. i want to contribute pointing out what mikel izquierdo (headcoach of traincult) found in its doctorate thesis. it seems like wokrouts who maked pheripherical changes in the cell col.lides (i e. hypertrophy and hiit) but not long steady runs with strength workouts neither with hypertrophy ones. so much to learn yet 😊😊
How about a video on lactate threshold/ 5K/ Hyrox, etc??
Have a scroll trough my previous videos, you’ll find these topics. 👍
Can’t make it this time around - keep us posted on any upcoming seminars/workshops!
Will do. We just informally decided to repeat this upcoming seminar early next year :). Keep you posted.
So, unless you want to reach your true genetic potential as either a pure endurance or strength athlete, you will be fine training both
More than fine, it is recommended. Not enough people focus on strength for longevity and health.
If you lift seriously this will inevitably lead to increased bodyweight. Directly interfering with your abilities as an elite endurance athlete.
Cyclists are familiar with a Power / Duration chart. I like to think about expanding this to a 3rd axis, "Load". A Tour-de-France cyclist will produce 0 power on a 400 400-pound deadlift because the bar won't move.
The big question: How much Power can the athlete generate under different loads and durations.
Vertical Jump = Super short duration, Super low load
1 Rep Max Deadlift = Super High Load, Low Duration
Sprinting = Low load, medium-low duration
Marathon = Low load, long duration
The CrossFit type games try to fill a missing gap of higher load, longer duration. Something like a farm animal pushing a sled up a 1-mile hill.
Jep. You are describing the power curve here. The athletes who can generate the most power for the longest amount of time will win the CF comp. Given they move well.
Is there any AICAR supplements out there?
I guess you’ll be able to find AICAR in the dark web. I don’t recommend though, it’s strictly forbidden and we don’t know the long term effects on health.
Must have missed the section that addresses PEDs. The thumbnail implied PEDs.
Pogi or Nick? No peds addressed here. Have a look at one of my previous vids where I talk about the long term effects on muscle growth of peds - ruclips.net/video/4v9pwYTfL2c/видео.htmlsi=oTBsopHYeKUnr5jP
A 20 minute video on something that could be explained in 20 seconds.
You want me to explain the biology of AMPK and MTOR in a short?
But did we really need that knowledge to know you probably won't be winning the Tour de France or the Berlin marathon by training like a CrossFit athlete. Anyways, my comment was a bit snide, the video was good 👍🏻
All this hoopla about hybrid athletes… just a bunch of bs to say lift and run. Kinda like how firefighters and infantry been doing for generations. Even Hockey, soccer, NFL, tennis, Rugby are hybrids. Gotta have decent muscle mass/strength and endurance. Only the cardio bunny and the 250 lb body builder that can’t walk up two flight of stairs aren’t hybrids. Running a marathon or doing a triathlon while being jacked is not really hybrid training…that’s just being skewed on one side before an event. Qualifying for an Olympic marathon while qualifying for Olympic weightlifting is what I would consider a true hybrid athlete.
No one gives a shit what you think lol
That is also what I describe as true hybrid athletes, the ones that dedicate their training to only running and only lifting.
@@wod-science why only running and not other endurance events?