Bodyweight lunge protocol for extreme outdoor endurance and fat loss | StrongFirst

[@trainsforhealth]

Thanks coach, great to see you coming out with new videos

[@art-tb3um]

I've been using AGT/ MAF method using a stair master for 45 minutes 2-3 times a week. Greatly improved my cardio in MMA

[@JeffMartinez648]

Wow, that’s amazing! An answered prayer as well. Been looking for something to help improve my VO2 Max because it is really bad for a 58 year old. Had my knee replaced three months ago and I can finally walk normal again and my VO2 Max slowing been increasing by only two points in two months, which I’m happy with that, but if I can get a 50-100% increase in that alone, that would be life saving & extending. Thanks Pável, I will try this for the next 6 weeks.

[@Joshua_Froschauer]

For me the whole Strong First and Pavel's especially content is apt in so many amazingly individualized ways...I'm a fan myself! Good days with your recovery!!! And thanks for your service!

[@fran9023]

how it went?

[@JeffMartinez648]

@@Joshua_Froschauer Thank you sir, it was my pleasure.

[@JeffMartinez648]

@@fran9023 it’s not easy, but I’m almost at the next level, to moderate, but I feel great.

[@GuyVonWiegand]

Very cool and interesting. Any idea on how well this would translate to trail running? If we don't have quick access to a steep hill or high-rise building, could we adapt something like this to walking lunges or jumping split-squats?

[@timnelson-u3g]

Attempting 2 min efforts on bike/turbo z5 power, done 10, 12 reps. 14, 16, 18 next before deload week for a ruck event.

[@gokuryu]

I might try this on a high incline treadmill. Let's see how steep steps/lunges feel on that. Also I've been doing Axe with 3 burpees a minute. Seems to work well. Once I get to 30 minutes I'll move up to 4.

[@mattl8774]

I like that idea.

[@shantanusapru]

Link to source? Title of study? DOI/Citation of the paper/article published?

[@mattl8774]

You going to wait until some scientist tells you it works? Try the program. It's free. If it works then stick with it. If not then go somewhere else.

[@bmp713]

Did you ever find the source for the study?

[@shantanusapru]

@@bmp713 Nope. But, let me elaborate. As you can see, SF never got back with anything. They never do. So, I looked up their written article (link provided in the description). There, I think I saw an article alluding to this, as a reference in a table: Toupiev et al (2012). But, no actual citation provided! I searched for that author with year on Pubmed: Nothing. Not even the name/spelling came up. There were a few articles by "Tupiev", though. Not related to this. Then I googled the name with "anti-glycolytic" or "cardio" or biathlon": Nada. So, I am not sure if this study has been published or not. Or even conducted... Maybe it has been done & not published yet. Maybe it's a fictitious study. Or, maybe it's not in English language. There can be a few other explanations, though improbable... Bottom line, no, I haven't been able to locate the study out side of a vague (& suspicious) mention in a table in an SF online article. Not even a citation. Make of that what you will...

[@bmp713]

@@shantanusapru Too bad there is not a lot more research on this type of cardio training with bodyweight exercises. I went from not being able to run even 1/4 mile at any speed to running several miles without stopping just from doing bodyweight skier squats/lunges like he is describing. 3 minutes on 3 minutes off, 60 minutes total, staying around Threshold HR.

[@shantanusapru]

@@bmp713 That's great! I'm happy for you; for your progress! But, and I say this without being insensitive, almost anything works on/for a newbie/beginner/novice, or a deconditioned individual, or someone recovering from an (prolonged) illness...Up to a time...up to a fitness level... And this being a protocol supposedly for elite athletes (biathlon athletes are some of the most elite in the world!), it certainly would have worked... I'm reasonably sure you'd have benefited more or less similarly, as an example, with a KB swing programme! Say, start off with 5 swings EMOM style (with a reasonable wt.) for 10 rounds, building up over 2-3 months to, say, 15 swings for 20 rounds, and/or increasing wt in between... All this stuff about 'alactic' or 'antiglycolytic' training is more marketing/advertising gimmick than real science based. These terms themselves are not found standardized in the scientific literature... But that's alright...People can make up their own (cardio) protocols (& there can literally be thousands of them!) & market them howsoever they want... My issues start when people start using these terms in conjunction with the word "better"... Then I am compelled to ask: Better? Better is a comparative term/word. So, better than what? Better than which protocol exactly? Better in terms of which end point? Or, which metric? Has it been published in a peer reviewed journal? I'd like to read it, so as to understand the exact protocol used, and the exact control group. What was the sample size used? How was it studied? Who were the study group? Would a protocol studied on beginners apply to elite athletes? Most likely not. Would a protocol studied on elite athletes apply to novices? Maybe. But they might get sore/gassed out real soon, and might even quit the programme midway! Then what benefit would they derive from it? Was there a comparator arm in the scientific study done? And so many more such important questions.......... Lacking all these (& many other) data, I cannot call something 'better'...just that it works...Sure...lots of things work...for a lot of people...up till a time/level... But, if it works for someone, then great! They should do it...until it stops working...and then move on to something different, as the body has (as it will/does) adapted...

[@mitsealb3609]

That’s a great warmup or workout. Walk a flight, walk down a hall, repeat

[@danielwebb9188]

So interval training , 2 min at threshold and rest for 3-5 for sets . With 1 sustained session at 80% . Correct ?

[@matheusfrota95]

So... Isn't the same as HICt? By Seluyanov

[@marekbogulak]

you get more rest with that one

[@lmowni6760]

The protocol mentioned was good for me when I do squat but when I applied it to Bench Press, my muscle just tired out and my heart rate when benching was not as high as my heart rate when squatting. Even though I usde similar intensity (around 55-60%) for 11 reps in both exercise. What should I do in this situation to put my heart rate a little higher for bench press?

[@teegees]

What is AGT?

[@pavelmacekcom]

Love the simplicity of the program, as well a the option of using stairs. Very exciting news about the Strong Endurance express online video course - this is something the fans have been waiting for a long time.

[@Catalonia]

My zone 2 threshold is close to 142 which i can easily do for 60 mins straight. What is the point of the rest periods here? Or do i need to hit higher HR targets.

[@natalecarabello9255]

Higher HR target. HR at AnT, (Anaerobic Threshold), top of zone 3. Usually about 80-90% max HR Not sure what makes this AGT though.

[@thiagocesarmn]

​@@natalecarabello9255That's what I thought. Why the hell is Pavel advocating an anaerobic threshold exertion level in a course about anti-glycolytic training? 🤔

[@oOTeLoMeToMaNOo]

Does anyone have an idea of how I'd find a hill that grade that long lol? Seriously tho?

[@jonny1943]

Move to Norway.