Upgrade your “plumbing” to boost your endurance and fat loss | StrongFirst

An excerpt from STRONG ENDURANCE™ express online course, Module II: “Cardio” is Overrated: strongfirst.skilltrain.com/Pa...
Please read the accompanying article: www.strongfirst.com/upgrade-y...
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STRONG ENDURANCE express Online Course by PAVEL
strongfirst.skilltrain.com/Pa...
There are times when simply enduring is not enough. One must carry on at a high level of strength or power.
A football game. A wrestling match. An obstacle course in a full kit. Moving grandma’s antique furniture.
For decades such endurance had been built with “met cons.” Then a top sports scientist reframed the question and changed history…
What if instead of training the athlete to tolerate ever increasing concentrations of lactic acid we trained him to produce less of it?
Anti-glycolytic training (AGT) was born.
Our Strong Endurance™ curriculum is the last word in AGT. It consolidates the best of the Eastern European and Western research with StrongFirst’s experience.
For those of you who have been unable to take Pavel Tsatsouline’s seminar, we have filmed a streamlined version. Watch STRONG ENDURANCE™ express in your living room without the risk of getting “volunteered” for a demo in front of the class.
CLICK HERE for a limited time offer: strongfirst.skilltrain.com/Pa...
Watch 4 hours of Pavel’s lecture and 1 hour of demos by our instructors:
Module 1: The Genesis and Philosophy of AGT
Module 2: “Cardio” is Overrated
Module 3: A Hybrid Conversion Kit for Your Fast Fibers
Module 4: Variations on the AXE Theme
Module 5: Hybrid Conversion Completed
Module 6: A+A for Fighters and Supermodels
Module 7: Non-Stop
Module 8: Glycolytic Training-the Right Way
Module 9: Planning
Module 10: In Action
Select Strong Endurance™ plans and templates demoed by our certified instructors…Kettlebell snatches…Swings and more swings…Cleans, presses, and front squats…Pullups…Step-ups…Pushups, fast and slow…Explosive calisthenics plus heavy bag…
Then download these plans and templates and start training:
- 3 “Metal Heart” kettlebell snatch or swing plans for ruthless endurance and aggressive fat loss
Strength Aerobics template for fighters
- 2 Strength Aerobics circuits for combat and team sports (one with a barbell and the other with any type of resistance)
- 3 powerful pullup protocols:
- Failproof routine for beginners
- Fast acting strength endurance plan for intermediates
- State-of-the-art serial-interval method for the advanced (also a great lesson in programming)
- Scientific plan to excel at the NFL combine bench press
- A straight path to 100 consecutive pushups
- Super Slow 2.0 template for building slow twitch fibers for endurance sports (kettlebell, barbell, dumbbell, or bodyweight; you choose the exercises)
- A wealth of AXE (aerobic exercise for type IIX fast fibers) applicable knowledge:
- AXE sprints’ guidelines for team sports
- AXE heavy kettlebell snatch plan for the Tactical Strength Challenge
- AXE jump circuit for basketball and volleyball players’ endurance
- Awesome barbell AXE circuit for any athlete
- Develop striking power and power endurance by throwing a kettlebell or a rock according to the AXE rules
3 serial-repeat AXE templates for combat and game athletes (applicable to sport-specific skills like striking and throwing and to general training with a kettlebell, barbell, bodyweight, and more)
- “Alt-S&S” kettlebell swing progression
- Aerobic bodyweight lunge protocol from biathlon that works for anyone seeking outdoor endurance and fat loss-plus the rules of anti-glycolytic uphill running
- Classic hard style Rx for building multiple qualities (power, power endurance, cardiorespiratory endurance, muscle building, fat loss) with heavy kettlebells
- Double kettlebell C&J plan for muscle hypertrophy, fat loss, and conditioning
Heavy kettlebell swing plus military press unconventional muscle builder
- 3 variations of a radical Soviet muscle building template
- An incredibly tough but surprisingly low acid peaking template for fighters-prepare your mind without trashing your body
- While delivering remarkable performance and body composition improvements, anti-glycolytic training will also fortify your health.
Beef up your mitochondria and your health with Strong Endurance™ while reaching your athletic and body composition goals.
Staying power and health to you!
SAVE $100 WITH A LIMITED TIME INTRODUCTORY OFFER: strongfirst.skilltrain.com/Pa...
CLICK ABOVE to buy STRONG ENDURANCE™ express with Pavel. Staying power and health to you!

[@terrymiller2796]

If I am interpreting Pavel's explanation of this manner of training correctly, I have been doing this manner of circuit training for years under the name of PHA (Peripheral Heart Action Circuit). The body weight calisthenics circuit that I do is as follows; 5 ring dips or pushups, 10 squats, 5 chinups or pullups, 10 squats, doing as many rounds of this circuit as possible in 60 minutes at a steady intentional pace that I would consider to be at the lower level of zone 2 cardio, not at a frantic pace as would be prescribed by Crossfit. i'm 64 years of age and typically average 57 rounds of this circuit in 60 minutes. I complete this circuit 6 days per week.

[@RobertPietraszewski]

You are very strong in my opinion, congrat.

[@terrymiller2796]

Thanks @@RobertPietraszewski. I don't consider myself to be strong, but I've been training in this fashion since I was a teenager when I was involved in amateur boxing, and realized I enjoyed the physical preparation more than the competition.

[@dotdashdotdash]

That's amazing. Well done 👍

[@someguyusa]

That sounds like heart rate zone 2 or zone 3 training to establish the foundation before adding zone 4-5 HIIT workouts. Seems reasonable.

[@sibaroochi]

I wonder if the heart rate variability score would tell you if you're ready to progress past Zone 2 and 3

[@chriss6971]

Threshold between aerobic an anaerobic would be faster then zone 2 which is like nose breathing pace from my understanding.

[@Max.the.Yorkie]

Nice one

[@pranakhan]

This reminds me of a show where they did tests on Randy Couture (I believe) who, remarkably in the eyes of the scientists, had a lactic threshold that went down as he was attempting a submission.

[@dangewang]

You got it right. It was Couture and I think it was Sport Science. Very useful adaptation for a grappler 😂

[@thebarefootyeti912]

I'm 2 months into anti-glycolytic training ("Iron Cardio")*. I'm 58 and I feel this is the method for my recovery, strength and maintenance. The real joy is that I finish a session, mild layer of sweat, no gasping for air yet my muscles are spent, and my brain is at rest. The rest days are loosening up via "Relax into Stretch" and are worse than workout days. Point being, de-motivation, that scourge of the western mindset, never appears. It [2x16kg. 1 rep is swing, clean, press and snatch (rack first, save your elbows!). Session is 20 reps in 20 minutes.]. Oh, thanks for a system that also gave my my first full 8-hour sleep in years!

[@dotdashdotdash]

I hate delayed onset muscle soreness. At my age, I spend about 5 days recovering at minimum before I can train again

[@thebarefootyeti912]

@@dotdashdotdash This system will correct that. Stick to protocols and you'll be amazed. Every rep' teaches you, method, technique as every one is performed at a manageable exertion.

[@tobiasloudil576]

If I understand you correctly, It IS like always. You have to build the foundation, before you build the House and for a Tower this is even more important.

[@MarioJBGugisch]

We all heard about Zone 2/Zone 5 heart rate training.. But im wondering how that would apply to other muscles (other than the heart) though.. Lets say if im focusing on chest muscles, focus for some time on sets of 50 reps and after i build endurance/"plumbing" then i can up the intensity?! Wouldnt that (50 rep sets) also cause muscle fiber adaptations which aren't really desired if my goal is strength? Then after some time training with high intensity wouldn't the blood vessels just increase resistance again and lose that previous effort? Or its all done in the same workout? How would i avoid fatigue (to not compromise the high intensity part of the training) if thats the case? what im getting wrong?

[@abinavmr8856]

AXE is the answer..aka zone 2 punches with the kettlebell

[@hellohuman8543]

running is still very good

[@blazegunshark]

@@Sam-vk8xd No, he didn't. But it was a reasonable inference. What Pavel said is that high intensity interval training (like sprints or powerlifting, if I understand correctly) will cause the blood vessels to contract and lessen the amount of blood that can flow in order to carry oxygen and fuel for the muscles around the body, and filter by-products. In order to counter this and maximise the performance of your blood vessels (thus causing knock on benefits in the rest of the body) you need to do sustained, medium intensity workouts that target the blood vessels. Running being the most obvious and easily accessible example that I can think of. It makes sense.

[@blazegunshark]

@@Sam-vk8xd My apologies. A lot of context is lost through text. But I'll keep my comment there just in case someone needs clarification.

[@warriorsheart9102]

@@blazegunshark Shows Respect that you kept your comment for others. Rare these days

[@DaiquiriMan]

👏🏽👏🏽👏🏽

[@JeffMartinez648]

Ok, that being said, what is the answer?

[@jimaldo7715]

It sounds like high volume with moderate intensity is the "sweet spot"

[@Vahagnll]

Perform the vast majority of your work at or below the anaerobic threshold, especially if you're a beginner to high-intensity (high heart rate) exercise - and do a high volume.

[@WORKOUTSOLUTIONS]

❤️‍🔥🌟💪🏋️‍♂️🙏☦️GOD BLESS ☪️🙏🕊️🧗‍♂️🙌

[@TheGoodfella2012]

SO basically zone2 training before any HIIT?

[@markmarlatt1105]

Ive always believed HIIT really only needs to be done 1 time a week. Maybe 2 if your trying to be competitive in a sport. More than that and it can be too much strain on the heart.

[@TheGoodfella2012]

@@markmarlatt1105 I did a whole year of zone 2 training on the exercise bike (2/3 times a week, 45-60 mins each time). I only just started HIIT 3 weeks ago (on the exercise bike too) with 2 mins on and 2 mins off for 2 rounds only. It's meant to bbe 4 minutes for 4 rounds. I used get out of breath when climbing stairs up until I started doing HIIT. I'm thinking of doing HIIT twice a week with the 2 mins 3/4 rounds, and then zone two twice a week for 45-60 mins

[@markmarlatt1105]

@TheGoodfella2012 Mark's Sissons book "Primal Endurance" has a great breakdown of the how and why of it. He even adds in 1 day a week of heavy lifting. Basically simple 5x5 stuff.

[@markmarlatt1105]

Cyclists have been doing this for years now!

[@mitsealb3609]

So, maybe walk more.