Hey James, thanks for all the great info. What resources or books would you recommend for a coach looking to improve his knowledge in the realm of aerobic training for endurance athletes (marathon runners more specifically)? Thanks!
Upside - thx for asking - its a good question and i really should come up with a list instead of just the bookshelf i have as well as articles and experience...but my mind first goes in this direction - find the definition of what endurance and aerobic capacity IS before looking at systems or resources. 2nd, know that each resource has its own bias but there are nuggets and GREAT principles inside each one. 3rd, you GOTTA experiment and play with "endurance" people and coat them to truly understand the nuances which upgrades your prescription then per person. 4th - i'd look into areas that have opposite views so you can see both sTides of the street in aerobic training to gain understanding - Noakes' research, sportssctientists.com - Russ has been a leader here for a while, Friel's work, read old school endurance stories (i.e Tinley, Scott...) Running Science (good book), the British Milers, Daniel's Running Formula...and a few others - but keep an open mind and see the principles come off the page as well as love the individuality of each person and it'll go well...good luck
@@OPEXFitness i totally agree! i've been training with a games athlete, Zach Eggen "Team Hustle Hard" and we do this like 2 times a week and now I truly understand why it is and how it works! Thank you so much! And when you say a 1,2 or 3 min interval with equal rest, do you mean 1:1 work rest ratio? Thanks a million man!
@@DWHGWIHW awesome to hear you're experiencing the benefits for yourself. That's correct, 1:1 work rest ratio is a good rule of thumb for 1 to 10 minute aerobic intervals.
So say you're in the army and you're trying to increase you're ability to do multiple calisthenic excercises back to back to minimal to no rest intervals , what's a good methodology or general outline to increase that over all work capacity
There is so much debate on the best training for increasing heart size specifically. Maffetone and Attia are certain its Zone 2, Pavel and Joel Jamison say Zone 3/4, Galpin and GIbala say HIIT. What heart rate zone and form of training do you think most increases the size of the heart's internal diameter, stroke volume, and pumping ability? Zone 2 Steady State (60-70%), Zone 3 Sweetspot (70-80%), Zone 4 Threshold (80-90%), or HIIT (90-100%)? Do you have studies you can link to demonstrating which has superior heart internal size adaptations?
Hey Brandon, here are some thoughts from OPEX CEO and lead educator Carl Hardwick: Like with most things, diminishing returns should be taken into consideration. The goal of simply “increasing heart size” should be approached differently IMO-when we talk about risks of high level endurance athletes pushing the envelope, increasing their rates of aging, etc. Cardiac hypertrophy is also a consideration where chasing performance can be detrimental to health (decreased chamber size, high BP, heart failure, etc). With that being said, let's approach it from an aerobic capacity point of view instead of just increasing heart size (which is a part of the capacity equation). There is evidence that slow, easy aerobic work increases capacity, there is also evidence that more intense aerobic work increases capacity. So, they are all correct as the goal in any physiological improvement is to take the system out of homeostasis…give it something that it must adapt to and overcome. Its kind of like resistance training. High reps, low reps, high intensity, low intensity can all eventually lead to one increasing muscle mass, strength etc-the more specific the goal, the more specific the stressor should be, but in reality, as long as there is a stressor, the body must adapt, and will adapt with an adequate environment to do so. To wrap up that long response, exposure to different volumes and intensities in aerobic work is where I land on the best answer to improving the aero system…build a solid base through volume, then challenge that base and create adaptations through aerobic intensity. Most effective usually equals what someone can express, recover from, and leads to them just doing it consistently over time.
Thank you for your great content!! I wonder if it is possible to combine strength and conditioning if I work with complementary movements, like heavy weightlifting and run intervalls, sled dragging etc. or did I missed something?
Very curious how do you establish max heart rate ? Is it 220- age ? And how to establish cardiac output? Is formula 180 - age good or is there a better way ? Same when comes to aerobic training What is the best heart rate monitor and hrv monitor would you recommend? And finally what is the best template to train for cardiac health and how often ? I read that 3-4 times per week slow pace 30-60 min ? Very curious your opinion Regards Mariusz
For aerobic training, we recommend measuring sustainability of pacing for ease and simplicity for you and the client. 220-age can provide a rough estimate of max HR, however, this doesn't take into account genetic differences and differences in max HR per modality. Stress tests performed in a lab will be most accurate for determining max HR. Performing a field test is another option that doesn't require fancy equipment. Cardiac output is also best measured in lab tests.
Most of this went right over my head but the main thing I got was the part about training cardio on a certain exercise is only really adding fitness to that muscle group. This was disappointing as I have been trying to get fit got Jujitsu using a stationary bicycle. Been hitting the bike pretty hard for about a Month and have seen some decent progress but now starting to think it's not as helpful as I was hoping.
A programming question/idea If the main limitation for a competitive athletes is there muscle endurance when they are trying to perform mixed modal activity in a cyclical/aerobic manner, are you saying they are not capable of tolerating and/or clearing the acidosis/metabolite buildup within the muscle? If so, would something like long duration isometrics (3+ minutes) be useful to target that adaptation in the specific muscle group that may be holding you back during aerobic mixed modal training?
No,because it's not specific to any aerobic activity which is concentric/eccentric with relaxation periods between .Aerobic training improves the clearance and utilization of lactate when doing anaerobic work,if the work is aerobic,there wont be any accumulation of lactate in the first place. Tolerance of lactate is the goal of anaerobic repeat training and very stressful on your body.
Long duration isometrics may help in contributing to increased muscle endurance-but, mixed work is more complex than that due to the various systems at play (respiratory, cardiovascular, muscular), so a limitation should first be established. High muscle endurance capabilities in a plank may not transfer when you add breathing. It is important to consider this and train to coordinate all these systems in training to improve limitations.
Hey Austin, i have not been in touch with Joel for a while now, but i do know we speak the same language, except in our own terms relative to the sport or function of the person; i don't know the method of HICT for aerobic improvements of which you speak - where can i get some information on it and then get back to you?
+James Fitzgerald Hey James! Here's an article detailing the ins and outs of HICT but if you could talk with myself, Joel Jameson, or Mike Robertson from IFAST those would be good resources. Here's the link: www.t-nation.com/training/how-to-train-to-be-unstoppable If the link doesn't work Google "HICT T-Nation"
+James Fitzgerald Movements with eccentric loading like step ups with a vest, ring push ups, kbs, goblet squats, etc are to be used as a lower level conditioning session that is not regenerative but it also doesn't leave you feeling scarred and destroyed. A HICT method that would be regenerative would have no eccentric loading like sled push/pulls, rowing, AD, etc. Like how you talked about in the video, perception to HICT is uplifting throughout! All reps are speedy and working the three energy systems simulateously while keeping the HR at a nice level between 120-140 BPM.
thx for that Austin, as i thought its the same language done in a different way - we have been doing this method of improving aerobic work through resistance and muscle endurance for a while - balancing the CNS while doing it is what actually brought me to Joel through Pat Ward and our research on BIoForce with muscle endurance training we have been doing since 2005 through CF mainly to make those people as aerobic as possible - so in the end, yes, i like the idea and method and it parallels what we teach on the kind of contractions required, the progression we teach as well as how to ensure you measure increases in what you are calling "aerobic" (without hampering the strength and power areas if they need attention as well) - so thx for sharing
+James Fitzgerald isn't your mixed modal work different than HICT? HICT is short bursts of explosive rests whereas mixed modal work is something like how you said in the video row, kbs, burpees at a consistent pace building volume. This seems to be drilling the glycolic system much more than HICT. HICT can work all three.
Running or biking could help develop your aerobic capacity for boxing, but they need to be performed at appropriate intensities and coupled with sport specific training.
@@OPEXFitness how much steady state would you recommend and for what duration? I'm planning on doing 3-5 rounds at threshold pace one day and 3-5 rounds on intervals (15 seconds all out 45 seconds steady pace) on the bags at the end of my sessions,would this cover all bases in your opinion? Thanks for the reply 👍
@@Eva_lily15 Hey Ben, we're sorry but we can't say what would be best for you as we haven't assessed you and don't know your training history and your capabilities. You might like to watch our Programming for the Assault Bike course for some principles of Energy System Training that you can apply to your own training. ruclips.net/p/PLz-l7oWFJS0Jv2X8f3gNqgtTG_i5Jshkf
So say you're in the army and you're trying to increase you're ability to do multiple calisthenic excercises back to back to minimal to no rest intervals , what's a good methodology or general outline to increase that over all work capacity
We'd recommend start by performing the total number of reps you need to be able to complete with rest, then slowly reduce rest periods between sets until you can complete the work without resting.
Hey James, thanks for all the great info.
What resources or books would you recommend for a coach looking to improve his knowledge in the realm of aerobic training for endurance athletes (marathon runners more specifically)?
Thanks!
Upside - thx for asking - its a good question and i really should come up with a list instead of just the bookshelf i have as well as articles and experience...but my mind first goes in this direction - find the definition of what endurance and aerobic capacity IS before looking at systems or resources. 2nd, know that each resource has its own bias but there are nuggets and GREAT principles inside each one. 3rd, you GOTTA experiment and play with "endurance" people and coat them to truly understand the nuances which upgrades your prescription then per person. 4th - i'd look into areas that have opposite views so you can see both sTides of the street in aerobic training to gain understanding - Noakes' research, sportssctientists.com - Russ has been a leader here for a while, Friel's work, read old school endurance stories (i.e Tinley, Scott...) Running Science (good book), the British Milers, Daniel's Running Formula...and a few others - but keep an open mind and see the principles come off the page as well as love the individuality of each person and it'll go well...good luck
Thanks a lot James!
Easily the best video on the topic. I wish more trainers would learn to program like this.
cheers David!
@@OPEXFitness i totally agree! i've been training with a games athlete, Zach Eggen "Team Hustle Hard" and we do this like 2 times a week and now I truly understand why it is and how it works! Thank you so much! And when you say a 1,2 or 3 min interval with equal rest, do you mean 1:1 work rest ratio? Thanks a million man!
@@DWHGWIHW awesome to hear you're experiencing the benefits for yourself. That's correct, 1:1 work rest ratio is a good rule of thumb for 1 to 10 minute aerobic intervals.
Most amazing explanation ever!
Great video. When and if is there a time to train to threshold. As in training to raise your lactic threshold
So say you're in the army and you're trying to increase you're ability to do multiple calisthenic excercises back to back to minimal to no rest intervals , what's a good methodology or general outline to increase that over all work capacity
There is so much debate on the best training for increasing heart size specifically. Maffetone and Attia are certain its Zone 2, Pavel and Joel Jamison say Zone 3/4, Galpin and GIbala say HIIT.
What heart rate zone and form of training do you think most increases the size of the heart's internal diameter, stroke volume, and pumping ability?
Zone 2 Steady State (60-70%), Zone 3 Sweetspot (70-80%), Zone 4 Threshold (80-90%), or HIIT (90-100%)?
Do you have studies you can link to demonstrating which has superior heart internal size adaptations?
Hey Brandon, here are some thoughts from OPEX CEO and lead educator Carl Hardwick:
Like with most things, diminishing returns should be taken into consideration. The goal of simply “increasing heart size” should be approached differently IMO-when we talk about risks of high level endurance athletes pushing the envelope, increasing their rates of aging, etc. Cardiac hypertrophy is also a consideration where chasing performance can be detrimental to health (decreased chamber size, high BP, heart failure, etc).
With that being said, let's approach it from an aerobic capacity point of view instead of just increasing heart size (which is a part of the capacity equation). There is evidence that slow, easy aerobic work increases capacity, there is also evidence that more intense aerobic work increases capacity. So, they are all correct as the goal in any physiological improvement is to take the system out of homeostasis…give it something that it must adapt to and overcome.
Its kind of like resistance training. High reps, low reps, high intensity, low intensity can all eventually lead to one increasing muscle mass, strength etc-the more specific the goal, the more specific the stressor should be, but in reality, as long as there is a stressor, the body must adapt, and will adapt with an adequate environment to do so.
To wrap up that long response, exposure to different volumes and intensities in aerobic work is where I land on the best answer to improving the aero system…build a solid base through volume, then challenge that base and create adaptations through aerobic intensity. Most effective usually equals what someone can express, recover from, and leads to them just doing it consistently over time.
Thank you for your great content!! I wonder if it is possible to combine strength and conditioning if I work with complementary movements, like heavy weightlifting and run intervalls, sled dragging etc. or did I missed something?
I'm very interested in this too. 2 years on, did you come to any conclusions?
Well I'm confused
Very curious how do you establish max heart rate ? Is it 220- age ? And how to establish cardiac output? Is formula 180 - age good or is there a better way ?
Same when comes to aerobic training
What is the best heart rate monitor and hrv monitor would you recommend?
And finally what is the best template to train for cardiac health and how often ?
I read that 3-4 times per week slow pace 30-60 min ? Very curious your opinion
Regards Mariusz
For aerobic training, we recommend measuring sustainability of pacing for ease and simplicity for you and the client. 220-age can provide a rough estimate of max HR, however, this doesn't take into account genetic differences and differences in max HR per modality. Stress tests performed in a lab will be most accurate for determining max HR. Performing a field test is another option that doesn't require fancy equipment. Cardiac output is also best measured in lab tests.
Most of this went right over my head but the main thing I got was the part about training cardio on a certain exercise is only really adding fitness to that muscle group. This was disappointing as I have been trying to get fit got Jujitsu using a stationary bicycle. Been hitting the bike pretty hard for about a Month and have seen some decent progress but now starting to think it's not as helpful as I was hoping.
Are you uploading this to your Vimeo account as well?
A programming question/idea
If the main limitation for a competitive athletes is there muscle endurance when they are trying to perform mixed modal activity in a cyclical/aerobic manner, are you saying they are not capable of tolerating and/or clearing the acidosis/metabolite buildup within the muscle?
If so, would something like long duration isometrics (3+ minutes) be useful to target that adaptation in the specific muscle group that may be holding you back during aerobic mixed modal training?
No,because it's not specific to any aerobic activity which is concentric/eccentric with relaxation periods between .Aerobic training improves the clearance and utilization of lactate when doing anaerobic work,if the work is aerobic,there wont be any accumulation of lactate in the first place. Tolerance of lactate is the goal of anaerobic repeat training and very stressful on your body.
Long duration isometrics may help in contributing to increased muscle endurance-but, mixed work is more complex than that due to the various systems at play (respiratory, cardiovascular, muscular), so a limitation should first be established. High muscle endurance capabilities in a plank may not transfer when you add breathing. It is important to consider this and train to coordinate all these systems in training to improve limitations.
@@OPEXFitness the respiratory system is never a limiting factor in endurance performance, its trained adequately during any aerobic activity anyway.
@@scarred10 it sure can be. Breathing is a skill just like anything else.
@@hardwickcarl its autonomic for a reason, you shouldn't have to think about it.
Hey James, I know you trained with Joel Jameson way back when. I'd love to hear your thoughts on his ways of training the aerobic system via HICT.
Hey Austin, i have not been in touch with Joel for a while now, but i do know we speak the same language, except in our own terms relative to the sport or function of the person; i don't know the method of HICT for aerobic improvements of which you speak - where can i get some information on it and then get back to you?
+James Fitzgerald Hey James! Here's an article detailing the ins and outs of HICT but if you could talk with myself, Joel Jameson, or Mike Robertson from IFAST those would be good resources. Here's the link: www.t-nation.com/training/how-to-train-to-be-unstoppable If the link doesn't work Google "HICT T-Nation"
+James Fitzgerald
Movements with eccentric loading like step ups with a vest, ring push ups, kbs, goblet squats, etc are to be used as a lower level conditioning session that is not regenerative but it also doesn't leave you feeling scarred and destroyed. A HICT method that would be regenerative would have no eccentric loading like sled push/pulls, rowing, AD, etc. Like how you talked about in the video, perception to HICT is uplifting throughout! All reps are speedy and working the three energy systems simulateously while keeping the HR at a nice level between 120-140 BPM.
thx for that Austin, as i thought its the same language done in a different way - we have been doing this method of improving aerobic work through resistance and muscle endurance for a while - balancing the CNS while doing it is what actually brought me to Joel through Pat Ward and our research on BIoForce with muscle endurance training we have been doing since 2005 through CF mainly to make those people as aerobic as possible - so in the end, yes, i like the idea and method and it parallels what we teach on the kind of contractions required, the progression we teach as well as how to ensure you measure increases in what you are calling "aerobic" (without hampering the strength and power areas if they need attention as well) - so thx for sharing
+James Fitzgerald isn't your mixed modal work different than HICT? HICT is short bursts of explosive rests whereas mixed modal work is something like how you said in the video row, kbs, burpees at a consistent pace building volume. This seems to be drilling the glycolic system much more than HICT. HICT can work all three.
So will running or biking not help with my fitness/ endurance for boxing?
Running or biking could help develop your aerobic capacity for boxing, but they need to be performed at appropriate intensities and coupled with sport specific training.
@@OPEXFitness how much steady state would you recommend and for what duration? I'm planning on doing 3-5 rounds at threshold pace one day and 3-5 rounds on intervals (15 seconds all out 45 seconds steady pace) on the bags at the end of my sessions,would this cover all bases in your opinion? Thanks for the reply 👍
@@Eva_lily15 Hey Ben, we're sorry but we can't say what would be best for you as we haven't assessed you and don't know your training history and your capabilities. You might like to watch our Programming for the Assault Bike course for some principles of Energy System Training that you can apply to your own training.
ruclips.net/p/PLz-l7oWFJS0Jv2X8f3gNqgtTG_i5Jshkf
@@OPEXFitness ok thanks for the reply 👍
@@Eva_lily15 check out cole sager's vid called "finding consistency"
You started a video with "uhh" c'mon man
So say you're in the army and you're trying to increase you're ability to do multiple calisthenic excercises back to back to minimal to no rest intervals , what's a good methodology or general outline to increase that over all work capacity
We'd recommend start by performing the total number of reps you need to be able to complete with rest, then slowly reduce rest periods between sets until you can complete the work without resting.