Pavel Tsatsouline: Building Endurance the Right Way

[@CartoonzUniverseTz]

If you’re an athlete, this guy just summarized a whole book on fitness for you in 10mins

[@jasonosunkoya]

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.

[@SamuelGomes-ed8ux]

Yeah pretty nice

[@nihlify]

@@jasonosunkoya people know this but a lot don't follow it.

[@MrBrooklyn456]

Jason Osunkoya sorry can you summarize what he meant. I’m just starting off training and need some advice

[@shavneelnand1976]

Really can someone help with a simplified understanding or what to search up in this discussion

[@johnpedouify]

Pavel looks like a fusion of David Goggins and Joe Rogan

[@steelmacecontinuum8696]

Lol, 100%

[@MarkusJunnikkala]

So; Pavel Roggins?

[@connaghananthony]

Yes 🤣🤣

[@zulufighter]

Joevid Roeggins

[@nishanth__7]

Lol that's spot on

[@jdw6580]

You know a guest is informative when you don't hear Joe say a single word for 8 minutes straight.

[@gorkyd7912]

Or he was too busy communicating with extraterrestrials using DMT and didn't say anything for 8 minutes.

[@IrLosin]

I had the same, When It ended I thought "what 10 minutes passed already??"

[@elvisitor3225]

and he didn't even sniff once into the mic...

[@anujjyothykumar4667]

Watch the Tyson fury podcast. Didn't say a word for 10 mins straight. I was in tears listening to it

[@lukerennie2991]

Hahaha On fucking point sir 👏

[@MoosaIslamic]

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

[@diantevonberg6293]

Thank you

[@dhldt1021]

Great transcript you've written. Was there a part 2 video ?

[@sayidrayhan5442]

Nicd

[@wickedowitch1652]

How do we know what 60, 70, 80, etc, percent of our heart rate is.

[@MoosaIslamic]

@@wickedowitch1652 Maximum Heart Rate will be roughly 220-(your age). The rest are just percentages of that heart rate

[@mathiasweinkauftungelund607]

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

[@Raccon_Detective.]

Thank you so much.

[@harishankar6795]

Ah the savior

[@jahsehonfroy7261]

Allah bless you and your family ☝

[@thewarlordscalling6537]

thanks very much

[@chrisawesome3091]

Ty sm

[@titanius_anglesmith_i2323]

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

[@hankthemiltanktv1306]

He's as interested as us :)

[@treymoravek8761]

He’s gotten better

[@josecuervo8487]

The sole reason why he is so successful.

[@rentcontrold]

depands on who is talking

[@HarrisonCountyStudio]

🐢

[@mmnaddaf122193]

Mitochondria, the powerhouse of the cell

[@plutonium120]

somebody paid attention in 7th grade science class...

[@Dontbustthecrust]

Learned this from Parasite Eve.

[@plutonium120]

@@Dontbustthecrust for some ungodly reason i am the one person in all these threads who knows what that is.

[@Dontbustthecrust]

@@plutonium120 no you're the other person who knows what that is. Nice to meet you.

[@tonynieves7206]

Damn you beat me to it

[@fountaintrackandfieldclub1845]

I have a BS in Exercise Physiology and he just summed up my 4 years in 10min.

[@mohamedorayith4626]

Is that a good thing for you or bad, emotion wise? hahahahaha

[@francobenegas6484]

Can you summarise it for me, I don't get what he means what's the best way to increase endurance? Does he mean like doing HIIT or not?

[@Lucas4wordtees]

​@@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).

[@mrzed2349]

The problem is you have a BS

[@julianfrederick9082]

Now I have a BS in exercise physiology, and it only took me 10 minutes!

[@Nick-ji7ly]

He is bald with a serious look and deep voice. I trust this man

[@adoboFosho]

Like the opposite of Joe

[@lijomathew8373]

So like Jason Statham, if he went to the U.S for endurance training.

[@SnailHatan]

@@lijomathew8373 Jasan Statham has neither a serious look or a deep voice. He just looks angry that his voice is so airy.

[@lexadaweed1057]

nice name lol

[@adoboFosho]

@James Tarantula Joe Rogan voice aint deep

[@hychap]

This guy sounds so intense.. I feel like he is telling me how to disarm a bomb

[@patagonia816]

🤘😆

[@ll2240]

He is. Your heart won't explode in 20y like this.

[@Unknown_plays-e4c]

Lol

[@zolozek3327]

Some good ass brain exercise 😂😂

[@AriGoldAlb]

😂😂😂😂😂

[@petercruz1993]

These two guys look like kettle bells with these headphones

[@petercruz1993]

😂😂 I cant un see it

[@ellafanta3718]

Peter Cruz lmaoooo u win

[@claystar6600]

😭😂

[@funkydankspliff]

Ahahahahhahahaha

[@filipebarroso8259]

Underrated

[@rawspeaking]

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 -

[@gabriel_6865]

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?

[@plutonium120]

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.

[@fightcampro1358]

Phil Pacific do you know the ergogenesis for BJJ?

[@shaan702]

Did Epstein kill Baby Yoda?

[@garyroberts3020]

Can you break down the rest periods... How long a walk how long a rest etc for each...

[@BahtaHagos6]

Phil Pacific yeah, question for you: what is acidosis?

[@James-xv8xv]

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.

[@SqueezeLift]

Agent 47 giving out his secret athletic tips to becoming a professional assassin

[@thisismagacountry1318]

He just consulted Jean Reno.

[@lorib360]

😂🤣

[@krozy3]

😂

[@8fz3mm13]

Wow theres only 2 other replies on this glorious comment?

[@ivartheboneless5969]

Don’t laugh out loud at a lot of things on the internet but this one got me bro lol.

[@Satanictilatuby]

I just realized Joe doesn't put ads on his videos. Thank you Joe.

[@therealyassassin]

He does tho

[@thiesboel3969]

PnBy 69 it’s not lol

[@sugarlife485]

@@thiesboel3969 yes it is

[@FREEGEMS]

Brian Jones i got 2 ads on this video

[@FREEGEMS]

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

[@wrestlingscience]

100 years of research condensed into 10 mins.. amazing

[@rockymckay1705]

“Pretty much you got a bigger heart. And das gud”

[@THIS---GUY]

Rocky Mckay das reeeaaaal good

[@redhotsizzle2121]

@Saxon Only if you take steroids and don't do steady state cardio.

[@dave93x]

@Saxon aye, but those people who abuse steroids have a bag of sugar in their chest, same with the liver but even heavier.

[@blackguythompson]

Something about reading it as I hear it

[@ubayyd]

@@blackguythompson haha exactly

[@tiktokgirl007]

Joe Rogan heart grew 3 sizes that day

[@zac3392]

👏🏿

[@morganevans570]

Then he died because that's a serious medical condition

[@tiktokgirl007]

Wow I didn't think this would be liked so much

[@hanslanda8303]

Morgan Evans not for Joe brogan

[@DigitalNomadInvestor]

I"m surprised Joe allowed him to speak without interrupting him like Joe does other guests.

[@bruceleroy6551]

His forehead actually looks like there's an imprint of a kettlebell handle in it.

[@sebastianshaw210]

Hahaha wtf

[@cazjosh]

I was thinking more like the predator helmet plate....

[@jhgfjjghjf4297]

Underrated comment lmao

[@ra843000]

Lmfaoooooo its does tho

[@JetskiDex]

🤣😂😂😭

[@vincemanley9001]

Pavel is honestly more of a thorough scientist than just a trainer. This is so insightful

[@logisticnation3232]

Simple. Joe rogan sees himself talking so he didn't interrupt.

[@thekito4623]

Lol

[@rickybaker2223]

He got a mirror in for this one

[@chengezhussaini1464]

They’re both bald so....Lol

[@yeetwchybaban]

Looool smh

[@calebmanuel9538]

🤣🤣🤣🤣

[@jopo7996]

Of course this guy has endurance. Skynet built him.

[@clownshoesmma6249]

That’s funny! I was just thinking this guy is a machine/robot

[@randomlyfly]

😂😂😂😂🤣🤣🤣

[@supersly3211]

Best comment so far! Lol!😂😂😂

[@SIEDMIOGRODZKI]

Gold

[@jamesmcnary4939]

Jo Po early model. Like the full steel cars of the 60’s, built to last.

[@InTuGuru]

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]

Gives me hope. I want to quit nicotine and get back into the routine.

[@westbrook0853]

@@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 👍

[@joshforeman1723]

You go to 90% you slow down 1-2 min and you go back to 90%? How long, how many set /times u do this?

[@Nathan-Higgers_13]

@@joshforeman1723 dont listen to this guy he thinks running for 30 minites is something special

[@AbouFitness]

@Toes and hoes for the average person it is, a lot people r just lazy and don’t like to run

[@SuperAwesomeReasons]

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.

[@lucasb409]

Your story was very touching. Thanks for sharing man. Proud of you.

[@mikael-xr6cv]

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

[@ArielsonSoares]

More power to you ! ❤

[@willh69]

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!!

[@ralphmartinez8616]

Powerful brother. Thanks for sharing. Zone 2 hr while training is important

[@patd4914]

5:20 -5:30 "The mitochondria is the powerhouse of the cell" -Smart man

[@notricky1680]

@The Unbeatable yeah, but that's how the meme is written. Part purposefully wrote it wrong

[@bentravels390]

Yet, can't run a marathon. Action speaks louder than words

[@Hallowed_Ground]

@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.

[@rjbusiness5351]

Watch Cam Hanes.

[@alysondavy2485]

@John wayne en.m.wikipedia.org/wiki/Mitochondrion

[@chesstictacs3107]

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.

[@Asymmetric.edge.]

Therefore American public are badass when included in the same sentence as Spetsnaz and Navy Seals

[@austinoldfield5246]

So dude is a communist is wat ur saying

[@zombkiin]

Where can I read about what he is talking about?

[@adampaape6894]

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.

[@DavidElendu]

Straight from Wikipedia 👍

[@R005T4R]

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.

[@abhishekpujara7739]

Thank you

[@sergioflores9246]

Like right after the other or wait while? How much time if you should wait?

[@JesusRamirez-kt5zq]

@@sergioflores9246 I will suggest work on it in a different day

[@barrylarryharry7183]

Thanks for this! I have 2x24kg and 2x32kgs and I'm training clean and jerk; should I do something like using the 2x24s with 2-3mins rest for a few sets and then afterwards, pick up the 2x32kgs and do say 3 sets with 2min rest. If I want to be able to eventually do 2x32kg long cycle?

[@R005T4R]

@@barrylarryharry7183 so if you want to increase reps with your 32kg, grab your 24kg and do slow controlled for your set of 10 then after a short rest grab your 32kg and do as many as fast as possible. You will be getting your slow twitch used to longer duration holds and your fast twitch used to more weight. This compounds and helps you transition up to your 32kg for a full set. Adjust what your lower and upper limits are each time you can reach a full set of 10.

[@anima099]

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.

[@donsimons9810]

the idea of mitochondria? Go read a book, that stuff isn’t a trade secret. It’s vocational high school biology

[@terrencegibbons3351]

Imagine paying for this info when our local library has books on it

[@karolkonieczny9130]

Local bookstores wont teach you how to create more mitochondria in your fast twitch muscles exactly step by step

[@anima099]

@@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.

[@Herghun]

@@anima099 I think what's most valuable about school is the discipline you can get from it plus the friendships

[@seekndestroy6678]

I felt my heart stretching while sitting on the couch just from listening to this

[@thecreatorandfriends4188]

This is easily the best video I have seen on cardio. Breaks it down in a way that's easy to understand. Thanks for having him on the show.

[@ChadHogan180]

There’s no better place on the Internet than Rogan comment section.

[@marccas10]

And he never sees it?

[@angelestrella35]

@@marccas10 sure knows, he profits from it.

[@spaceisalie5451]

Hands down the funniest comments ive ever seen are on "to catch a predator" videos, but ill check out live PD ones

[@bullmeatt]

if you love to read the letters "DMT" over and over then yes its the best comment section

[@tristancarter6630]

Dave Brah fantanos comment section

[@Ifocycoyochvho]

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

[@shawnyblaze]

That was the highest quality explanation of muscular endurance that I have ever heard.

[@nicon6327]

💯

[@michael2305]

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.

[@bullfighter42]

What did u do for dynamic exercises? Box jumps and plyo pushup etc?

[@filthymcnastyazz]

Why. Unless you understood this exactly and trained that way for this reason.

[@ritid69]

I am now waiting for joe to wrongly paraphrase this info when he is stoned in a future episode 🥴

[@ArmandoFloresAvila]

Hahaha 😅🤣

[@kamsenal9902]

🤣🤣🤣🤣🤣🤣🤣

[@williamtran374]

"I might be totally fucking this up but..."

[@oliverheneghan3648]

... correct me if I'm wrong

[@braquemar]

So basically low and slow or hot and heavy

[@anshanshtiwari8898]

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.

[@nadirzenith1298]

@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.

[@Siberian_valenok]

With #3 how many repeats are you supposed to do? Did anyone catch that?

[@Sloanjr507]

@@Siberian_valenok 40 mins worth

[@kosovarsadiki2624]

@@Sloanjr507 what about for slow twitch? Until I can’t anymore?

[@D.-NeverGoBack-]

@@Sloanjr507 wtf no way its 40 mins jogging for 40 min is taxing enough you cant do that much if you are not a runner

[@canadiannavigator3346]

Pavel changed my entire way of training years ago. I heard him first on Tim Ferris. Check out that podcast. I never tire of listening to him.

[@Pokemology]

Nobody stretches my heart more than you, Joe Rogan ❤

[@ephimp3189]

at least he's not stretching your asshole

[@scr3aming3agle83]

😏

[@Pokemology]

@@ephimp3189 i wish he was 😪

[@backinblood3218]

Pokemology bruhh

[@Robcremvidz78]

Pokemology bruhh

[@isaakvandaalen3899]

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.

[@sapper931]

This guy has so much knowledge! I could literally sit like a school kid and listen to him talk about this subject all day haha

[@TheBigGetEven]

I suspect in his school you don't get to sit around much. And it may be that much better for it.

[@dannamadura2035]

Watch Enter the Kettlebell. You're welcome,comrade.

[@dimetsopay7996]

this mate looks like endurance.

[@thecasual4698]

Lol

[@blakewalters6855]

No wonder joe likes him so much, he's a russian version of himself.

[@thelovacluka]

Pavel is god in physical training, Joe's a comedian. wtf

[@alexdeschenes243]

Joe is an American Pavel

[@yyy5569]

Luka Mesaric yeah joe is so fucking unathletic and knows nothing about training and nutrition

[@gabrielminville738]

yyy I am not saying you are wrong but you should look into it

[@katiie7]

yyy you could never kick like him. Look it up

[@Namdaq]

1. Steady-State Cardio: Steady-state exercise, like running at a comfortable pace, is a healthy way to develop cardiovascular endurance. When the heart rate is increased to a certain point but not too high, the heart stretches, increasing stroke volume and leading to a larger heart. Optimal training for steady-state cardio is at a metabolic intensity where conversation is still possible. 2. Interval Training: Developed by Germans, interval training involves bringing the heart rate to 85-90% and then dropping to walking or jogging, allowing the heart to beat hard while maintaining movement. This stretches the heart effectively. Interval training is best used after a period of steady-state training as it is demanding on the body. Interval training with high heart rates under heavy loads is not recommended, as it interferes with blood flow and leads to a thicker heart instead of stretching it. Dynamic exercises are preferred. 3. Mitochondria Development: For endurance, the focus should also be on developing mitochondria in the muscle cells, which convert energy aerobically and efficiently. Three energy systems: creatine phosphate (powerful, short duration), aerobic system (less powerful, longer-lasting), and glycolytic system (in-between, produces fatigue metabolites). Training the mitochondria in slow fibers involves moving right below the anaerobic threshold, which is the intensity where acid accumulates but stays in a steady state. For fast fibers, the approach is to push just to the edge of acidosis repeatedly, using something called repeat training versus interval training. Examples of exercises to develop mitochondria in fast fibers include short sprints with rest periods in between, allowing for sustained performance over time, such as 40 minutes.

[@Yarrb53]

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.

[@garyschneider2063]

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.

[@MrCmon113]

Hence your opinion doesn't count and you wasted your time writing the comment.

[@SseriousGgamer3]

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.

[@rajsaini3716]

Luis Leal Well said

[@mikealgracias4784]

So you're saying running slow pace is useless?

[@Masiyooo]

@@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.

[@mikealgracias4784]

@@Masiyooo so what's a good pace you think?

[@aaronb2779]

to improve your CP system you need to train above 90% intensity, so no.1 doesnt seem right to me. I could be missing something though

[@reubenwilliams4167]

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.

[@Ravenousyouth]

Yep time under tension adds up . The volume can make up for lack of intensity . + you recover better doing little often

[@MrCmon113]

??? The video doesn't even address hypertrophy.

[@user-nq5wb1cz5e]

This is a different topic.

[@xaviermacias7988]

​@MrCmon113 this video not about hypertrophy its about endurance and cardio

[@alertbri]

This gets better every time I review it. Superb value. Thank you 🙏

[@alexv6118]

one of the best Rogan podcasts I've ever heard. Pavel is so informative an knowledgeable on all aspects of health and fitness.

[@maxxxgsd]

May God bless these guys ! Devoting knowledge and time to benefit others ! 🇺🇸 💪

[@johnnyboy6429]

Guy: the best way to develop cardio is... Joe: right.. right... DMT

[@Nenad-ICXC-Shuput-GFAMMA]

Bgahhaahhaha

[@user-rh955]

Lmao that’s legendary

[@johnnyboy6429]

@Sauna Mart he keeps telling ppl to try DMT

[@user-rh955]

Sauna Mart lol he just talks ab dmt and psychedelics a lot

[@eddiegonzalez3312]

Dude I just busted out laughing 😂😂😂

[@anonymousanonymous3707]

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 👍

[@tritone11]

Joe knows when not to interrupt. Tsatsoulin is top tier.

[@11valdano]

no he doesn't

[@jacobfernandez9010]

@@11valdano you're not looking hard enough

[@GirthQuake9000]

tritone11 joe is an amazing podcast host.

[@GirthQuake9000]

No dickriding though

[@JohnDoe-mv3jz]

Thought this was one of those 'Joe Interviews Joe' videos

[@shinobieyes3125]

Basically lol

[@ryanvanderlugt5752]

Joe “this is the only interview I don’t interrupt” Rogan

[@datbtrue]

Pretty Much lol

[@RicardoIv]

Not really. There is much more... For example with Jordan Peterson.

[@Wise101]

I love that Joe Rogan is actually afraid to interrupt

[@paulnowayhosay1883]

He's probably trying really hard to follow this. Being slightly stoned myself, I'm constantly getting lost, trying to follow everything.

[@allankaul8331]

Ryan Vanderlugt cuz this dude is speaking straight facts

[@coltonmims8561]

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

[@jayleefarley6912]

I loved interval training rounding around that damn parking lot was fun and then you get tired and that jog brought me so much comfort and joy

[@blagonua1290]

Gonna tell my kids Pavel Tsatsouline was Joe Rogan after continuously running on the treadmill for 30 days.

[@stankolodin5586]

"You get a bigger heart. Daz gud."

[@mattpapa03]

So he summarized my Exercise Physiology class in 10 minutes. 😂

[@Wickedtingzz]

Matthew Papa I dont think so Mr papa . you've been a bad papa .. now go be a good papa. ok papa papa ? peace papa allegedly

[@jinmenken6999]

ttryyipp Eh allegedly be careful

[@krane15]

He probably could have done it in 5 min. but he talks slow.

[@cakesnatcher4541]

@@Wickedtingzz eat poop

[@Johansen1000]

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.

[@kevcoolkev25]

This was the most informative episode Rogan has done

[@izzyh.3581]

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.

[@4min-cs565]

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.

[@sipretro7053]

​@4min-cs565 you're an inspiration man keep up the good work!

[@ericsteppe9482]

Pavel's an brilliant machine! Used to follow him years ago, he's the reason I love kettlebell train! Thank you comrade.

[@paulrhodes6598]

I love listening to this bloke, so informative and interesting. He's totally what I would call a guru.

[@jonathanziegler8126]

He is not a bloke, he's a comrade. ;)

[@PaulVoorberg]

6:16 - The Theory & Slow Fibers Conditioning 8:42 - Fast Fibers Conditioning - Repeat Training vs Interval Training

[@qdesnik]

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...

[@kingpinjunky0219]

When I think about endurance all i think about is how long i can plow the wife for.

[@TheAcrispi]

kingpinjunky02 preach brother

[@cryptomon86]

Jamal got u my dude

[@randyb637]

3 minutes max

[@kingpinjunky0219]

@@randyb637 3 min! Legend brother

[@kingpinjunky0219]

@George Washington that fancy shit dont work when your rocking 3 inches lol 😂😂

[@kaycay6025]

0:45 what's happening is I'm looking at the light on your forehead

[@BerserkersBattle-816]

I been looking for this information for the last two months on KZbin, very thankful thank you!

[@sheyshah2848]

Awesome advice. Needed to hear this.

[@Docinaplane]

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.

[@samimotag]

Good job!!😊

[@ScouserLegend]

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.

[@Docinaplane]

@@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!

[@anmol3457]

Good for you dude!

[@Thesupperals]

I'm not too sure about what Pavel Tsatsouline has claimed, but I'm getting amazing results by starting at 220, subtract my age, mark that as my maximum heart rate (for the reduction of heart injury risk concerns) and work out at an intensity of 65% for cardio. For me, the calculation targets a heart rate of 154 as my healthy maximum target and and 116 as my lowest target rate. Now I don't know about you guys, but I am able to achieve this heart rate just by lifting weights and simple, fast paced walks. If you are out to do more, then I applaud you. Do more. But don't forget to remember that your target is finding what you enjoy doing most so you can constantly get back in there and do it again, and again, and again... especially if you have taken a long time away from both your muscles and the gym. I personally take 3 minuet rests between each set and I feel wonderful each passing day while making tremendous progress.

[@VanadiuM140291]

Thank you so much PAVEL TSATSOULINE

[@dd71000]

There are 3 ways to become a millionaire if you don't inherit the wealth: 1. High-paying profession 2. Clever entrepreneurship coupled with luck 3. Kettle-bells

[@robdavies4058]

Or just luck

[@julianfrederick9082]

The fourth one that is actually true is savings and wise investments.

[@tonyh1345]

Everyone will eventually be a millionaire from the inevitable, impeding hyperinflation of debt-based fiat currency. Venezuela is how we’ll all end up. This is what’s meant by “The Great Reset”.

[@chomes8048]

Is speaking English perfectly clearly. 8:43 profreasor verkhaeshanski

[@mememaker9146]

Master: Ok treat yourself like a Ferrari. Make sure your blood is well. Not to thick or thin. Creatine before workout gives you a dose of ATP properties for energy use Caffeine removes fatigue signal. Breath through nose. Have one constant continuous workout in your rotation. Running, cycling, boxing. At least 30 min 4 times a week. Measure improvements and add minutes or remove break times.

[@nemanacemu2024]

Hoosier Daddy Everything but caffeine is right. Why add a nitrous to the Ferrari when u don’t need it

[@mememaker9146]

@@nemanacemu2024 It depends on how much results you want. You can increase your output with caffeine. If two people do the same workout but one uses timed caffeine before workout. The one that uses caffeine will eventually outpace the other in personal best milestones and results. Good for you if you are extraordinary without caffeine.

[@fast6232]

Hoosier Daddy yea let’s get real. Caffeine is too good not to use

[@jb50-w3k]

I know this subject, and I have to say this is simply and brilliantly explained.

[@senburgundy3632]

The combined light intensity off their foreheads makes this one a good listen.

[@krane15]

You jelly at his superior brain power?

[@tlabuscagne]

Disappointed because in the beginning he says “Let’s talk about Hondurans” and then just talks about cardio.

[@leesin106]

Ha!

[@Milltao3]

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

[@cfvasconcellos]

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..

[@JohnyB1989]

The Dude 100% correct. I am from Germany and I had my Trainer Licensce with one of the Sport Researchers Pavel is mentioning.

[@trixualz219]

Did he miss anything or would u give any extra tips?

[@JohnyB1989]

@@trixualz219 Hello there, yes of course. So just to round up. Most of the people are training in too high heart beat level. If you really want to get indurance effectively you have to start at low heart beat rate ca. 120s. Then if you have this basement you can swap to 150 heart beats per second then the final step is the 180-200s.

[@trixualz219]

@@JohnyB1989 so if ur relatively unfit u should start low heart bpm? And then when u get fitter just increase it??

[@JohnyB1989]

@@trixualz219 yes please this very important to stay healthy for sure. Best thing you can do is and where you see the fastest results is a jogging sprint exercise. Total distance should be 5-8 km. In this distance you put in sprints. For example every 900 m a sprint of 5 breath cycles (so every 3-4 steps you breath in and 2 steps out). So you learn breathing while sprinting as well. Many people forget to breath while sprinting. Then week after week you increase the sprinting distance. Check before you sprint you heart rate. And after as well. it is enough if you check it with your finger on the neck to get a feeling for your heart beat. You can check also after sprinting how fast your heart beat drops while jogging. Do this 6 months 3x-4x times a week and you are healthy fit. Most important is: dont wreck yourself in the exercise. You want to train as often as possible. If you are wrecked for 2 days this is a NoNo. After 6 months you should get a second sport to counter the running.

[@emune1111]

i haven't done cardio for about 3yrs.. i started running about 2 weeks ago and noticed what his talking about works. i would run and sprint redlining and would be drained, i would do it thinking if i push my self i would get better, but would wake up super sore and my endurance would not increase.. so i took my time, listen to music and focus on my breath.. i would only last about 7min 1st lol, now i can last about 18min non stop without getting winded or feeling uncomfortable.. my endurance keeps getting better and better. note im not the fittest. i completely agree with this dude.

[@bobuttari8183]

so you increased your endurance by taking your time and when your heart got to about 90% you would stop and walk for how long? and then start running again to 90% and then repeat? and eventually it got better and better? i’m trying to understand this process so i can do it myself and you seem to started where i am at right now.

[@sirgrifoog6461]

@@bobuttari8183if you going for endurance running up hills is good

[@vaughncassidy5242]

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.

[@iknowyoureright8564]

Tried this and the other people in the supermarket got scared so I had to stop.

[@gavaudan2131]

@@iknowyoureright8564 Just keep going bro they'll get used to it eventually

[@manz7860]

probably looked like a madman doing it too lol

[@jmard3101]

@@iknowyoureright8564 Imagine if you are a kid doing this people would assume you have the initial signs of ADHD

[@iknowyoureright8564]

@@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.

[@SuperMartyn88]

Listening and being aware is good , applying what he says is another....great watch.

[@neilkale8568]

so this is how Anakin scored so high on his test

[@22Alex47]

I’ve heard about interval training. But this is some knowledge 🤯

[@ojeda5577]

Yeah he's next level . So much good info at once.. I watched this video more than once

[@VacaflorVids07av]

Pavel has written several books and has a depth of knowledge in exercise physiology and Kettlebell training (of course as he is the pioneer to bring it to the USA)

[@nicholasgojekian8915]

Alex Kieu it’s straight out of the NASM book, it’s level 1 basic understanding

[@motomatta1]

Excellent Podcast 🙂👍

[@dynamichunter843]

I love guests like these. More please! Super interesting and informative

[@snatchednefkin]

Imagine getting the opportunity to train with this guy!

[@relyenterprisestx]

Kyle Freeman Only thing I’m wondering is if any of this would work if your not juicing roids like Gatorade as every Russian athlete for the last 60 years this was built and tested on.

[@josephwong6239]

The Rhyhan it will work, just not as efficient for someone whose on anabolics or even any drug for that matter. It’s the basics he mentioning for everyone.

[@ohgizzle2084]

I really needed to watch this, thanks joe.

[@getyaboogieon]

Get into mountain biking for that interval training - Wreck yourself getting up hill, then relative rest period (but fun) getting back down. Rinse and repeat.

[@zzodysseuszz]

Yeah I do this like for a few hours every day. Repeat it until I’m wrecked and then I do it one more time and then stop and repeat the next day

[@jota55581]

I went from couch to half marathon in 6 months at th age of 50 ..one thing also needed for runnees who want to build indurance is strength training with weights ..it's great way to protect from injury.

[@joeyripswell]

jiujitsu class makes a lot of sense now -6min warmup(intensity increases over time) -learn technique(cooldown) -drill technique(low to moderate intensity) -6 min a round spar/roll with teammates often until your lungs are ready to fall out(we do 6 rounds) -then stretch/cooldown all done in 2 hours 3-4 times a week(monday wednesday friday sometimes saturday mornings) BJJ is the shit and imo ALL the cardio an average casual person needs. plus the mrder simulation bonus of course ✌️

[@roejogan4540]

Yessir

[@ggh_-ts6pn]

lol ask BJJ fighters to run marathon they would gassed quickly. Muay thai fighters, boxers, and wretslers still do steady state running every morning for an hour or so. BJJ fighters lack cardio training, all those 2 hours drill is not enough for stretching your heart.

[@joeyripswell]

@@ggh_-ts6pn it is definitely enough. go train

[@ggh_-ts6pn]

@@joeyripswell its literally not for building high endurance and aerobic base. Thats why I said wrestlers and boxers do separate cardio low intensity steady state workout besides their padwork/sparring/drill. If sparring , drills, and padwork are enough why would they run for miles in the morning?

[@franklopez2702]

He looks like a steroid free drug free Joe Rogan

[@jeremymenning56]

Less sweaty too.

[@AManCalledDutch]

Hahahahha

[@ucanheadkickbutdont3670]

Joe Rogan is the wide-screen version of Pavel

[@coolyungdru]

Lmao

[@droptopOX]

Lmfao

[@TheCriminalViolin]

So basically he is indirectly backing up the arguments that I've always made AGAINST the "no pain no gain" and "feel the burn" mentalities of workouts. And I'd say that's definitely true. Especially if you are not willing/trying to push your body too far to the point where it's stressed and fatigued enough consistently that it begins to deteriorate and eventually you begin experiencing increased frequency of serious injuries, like tearing of ligaments and muscles. Adequate to great quality and length of rest periods are severely underrated and over spurned in the athletic and general exercise for health communities. The slow and steady, step by step mentality works FAR better than that of the whole "no pain no gain" ideology, even if it is slower overall.

[@gmoney5947]

TheCriminalViolin Rome wasn’t built in a day! Lol X

[@scarred10]

the issue here is ability to cope with the stresses of training,that ability varies greatly due to genetics and training age,nutrition,rest,sleep etc.A beginner can cope with very little while a pro athlete of 10 yrs on drugs needs a huge amount of training stress to improve.

[@TheCriminalViolin]

@@scarred10 If you watch most pro sports, and listen to various longtime sports medicine docs, they'll echo what I said above, actually. It's exactly why so many players in each league, especially the NBA sustain repeated and often bad-severe injuries. They overwork their bodies, and they become numb to the pain and stiffness in their bodies the more they push. Pain is a natural indicator from our body's that something is wrong, overworked or injured. It's a cue for us to take a break and check ourselves out for a few minutes before easing ourselves back into it again. When you ignore it consistently, each pain level is ignored, thus leading to your body producing adrenaline to compensate and numb the pain, so you believe you're no longer in pain anymore. That's obviously a risky, and bad thing to do. And that's exactly what no pain no gain, push past your body's limits exercise regimes do to you and your body, thus why you have pro athletes often find nagging injuries, repeated problems and even experience severe injuries quite regularly these days. Think of most players in the NBA. Now think of players that were always regarded as "Ironmen" because they never got injured... well throughout history almost all ironmen players ended up with a very severe or even borderline career ending injury. Wes Matthews is a perfect example of this ironman gone down player. And generally, I think of Kevin Durant, Kobe Bryant, Dwight Howard, Larry Bird, Derrick Rose, Klay Thompson and many more in the NBA for injuries that wound up present because of stress and overload. It's simply not intelligent to ignore one's body and persistently strain and over-exert it persistently with the cliche no pain, no gain/feel the burn way of doing things.

[@UsyksmashedFurytwice]

@@TheCriminalViolin Rugby Union/League is also a prime example of this. The two games are the most attritional Sports out there added to the fact that they train like absolute beasts. No wonder their bodies break down so much and they retire by 30. Concussion levels are also at astronomical levels nowadays.

[@secretagent4610]

​@@gmoney5947Slow and steady wins the race.

[@cannonball7984]

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.

[@thedude1316]

I had a heart transplant and now i play ice hockey. I need a pro like him to help me train effectively.

[@ivanbulanov5754]

I feel like you need to play hockey only on your Xbox and hike instead.

[@Enrique-peralta]

Do coke and blow. Hookers

[@NODAK9]

Hockey’s one helluva a workout... regardless of whose heart.

[@47thChromosome]

@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.

[@thedude1316]

@@ivanbulanov5754 my surgeon is an Asian hockey player. he plays goalie. i have yet to challenge him.

[@Diggy22]

Pavel's book on stretching is one of the best books out there. It's right up there with Thomas Kurz's Stretching Scientifically. He knows his stuff.

[@bikietube]

Diggy22 what’s it called?

[@milanm9907]

Name of the book ?

[@PeeledSkin]

Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension ISBN 0-938045-28-8

[@farisradzuan3796]

The fast twitch fibres endurance was called greasing the groove in calisthenics. It is used to increase the reps of exercises.

[@assetpr]

What a jewel! Thanks! Helped me a lot to plan my endurance training.