Anti-Glycolytic Training: Work Harder, Rest Longer for Smarter Circuits

Want to to improve your conditioning, get stronger and not feel like you’re gonna die in the process?
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Give anti-glycolytic training a try for a more intelligent approach to interval training. The internet is rife with coaches showing metabolic circuits with long work intervals and negative or non-existent rest periods. While this stuff may look cool, make you tired and be really hard it’s not the best approach to develop repeatable high intensity capacity or long-term sustainability.
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Long work periods with negative rest (think :45-1:00 on/:15-:30 off) essentially train you to work at medium effort all the time because the work/rest balance isn’t one that allows for high intensity and repeatability. This limits your top end potential and forces us to work primarily via lactic metabolism. Not ideal for either power of sustainability.
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A better idea would be to train with shorter, higher intensity efforts with semi-complete recovery for a high number of rounds. This is akin to a series of full effort sprints with rest in between as a oppose to continual medium effort jogging with the previous mentioned approach.
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The example in the video was as follows:
KB Swing x 20 seconds
Recover to 70%
Push-Up x 20 seconds
Recover to 70%
Inverted Row x 20 seconds
Repeat 8 rounds
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Working in this fashion allowed me to maintain movement quality and power output throughout the entire workout while training both my AP-PC System and Aerobic Recovery. Don’t just do a bunch of exercises to make yourself tired. Plan your work/rest periods intelligently!
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Try it out and let us know in the comments! Got questions let us know!
@kev_in_carr
@bodybyboyle
@certifedfsc
@lululemon
@lululemonmen
#thesweatlife

[@mober111]

I've recently implemented this style of training, I have got it all From the Russian Pavel Tsatsoulines philosophy. Very beneficial and efficient method. I wish more of the population understood and realised it. Anyways Good to see someone using it also.

[@brutallyaverage8293]

Great video and appreciate the well written description. Nice to be able to read the protocol.

[@MovementAsMedicine]

Brutally Average Thanks!

[@jadavis1116]

hey Kev, great video! I've tried this a few times...some exercises I get closer to 90%mhr, others only high 70's. Is there a sweet spot I should be aiming for?

[@fluntimes]

I like this routine, mostly because you haven't felt the need to stack it with dozens of exercises. I've seen conditioning circuits with too many exercises to be truly effective. Focusing on 3 movements is a minimal and focused approach to training that seems to work well, especially with calisthenics.

[@jonpbrandi]

Thanks for the great video how do you go about determining your personal 70%?

[@arwaalmoghrabi]

Hey Jon use this website to calculate your target heart rate www.lifespanfitness.com/fitness/resources/target-heart-rate-calculator

[@robertgilbert903]

I understand (and follow) the protocol and also follow strongfirsts programs but...is there not an argument to include negative rest periods in supplementary training? I’m a martial artist and ex rugby player and have trained with a pro- boxer and doing some intervals (including tabata) with him has caused my overall fitness to shoot through the roof. I welcome anyone’s thoughts and comments.

[@nessuno___]

Hi Coach, can u give also an example of glycolytic workout? Thanks

[@leemanwrong]

Do the same workout but exercise for longer periods.

[@BootyBot]

How does this differ from High Intensity Repeat Training (HIRT)?

[@leemanwrong]

HIRT is simply a system to get more work done in a certain time period with no focus on the energy systems used. AGT however is focused on depleting your creatine phosphate energy system while trying to avoid glycolysis.

[@BootyBot]

@@leemanwrong You're thinking about HIIT. HIRT and HIIT are different. HIRT specifically focuses on avoiding oxidative stress, alternate energy system use and elevated lactate levels by reducing work intervals and having full recovery. It focuses specifically on the fast twitch mitochondrial biogenis and ATP system by avoiding full depletion of ATP. HIIT is the interval training that doesn't focus on energy systems as the rest and work periods do not allow for full ATP recovery.

[@cannonieh4469]

I prefer low intensity with almost no rest. Like chilling workout

[@imjohnathanpope]

Someone help that kid in the background... Please!

[@GiantFromTartaria]

wtf

[@leecoates]

No references for your sources of information and the workout is also from strong first website. 😉

[@MovementAsMedicine]

Sorry I should have included that I learned this from Joel Jamison's book Ultimate MMA Conditioning. I've never been through any Strongfirst training I hear that it is good though!

[@JLMABIO]

@@MovementAsMedicine, thank you for posting this very nice video. How did you decide on the "rest till your heart rate is down to 70% of Max"? Why not rest till heart rate is, say, 50% of Max? Thanks.