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.
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
@@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).
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
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 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 👍
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
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.
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
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!!
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.
@@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.
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.
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
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.
@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.
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.
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.
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
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.
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.
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 -
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?
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.
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.
@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.
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.
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..
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 👍
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.
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...
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
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.
@@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.
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.
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.
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.
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.
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.
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.
@@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!
This is how coaches should be talking to their athletes. Actually explaining exactly how far to push. Coaches I've had don't say anything like that. They just say 'GO!'
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
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.
@@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.
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.
I admire P.T. - he is knowledgeable, explains things very clearly and I can tell that Russian is his first language, but I don't hear any accent when he speaks English. Wow!
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.
If you’re an athlete, this guy just summarized a whole book on fitness for you in 10mins
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.
Yeah pretty nice
@@jasonosunkoya people know this but a lot don't follow it.
Jason Osunkoya sorry can you summarize what he meant. I’m just starting off training and need some advice
Really can someone help with a simplified understanding or what to search up in this discussion
Pavel looks like a fusion of David Goggins and Joe Rogan
Lol, 100%
So; Pavel Roggins?
Yes 🤣🤣
Joevid Roeggins
Lol that's spot on
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
He's as interested as us :)
He’s gotten better
The sole reason why he is so successful.
depands on who is talking
🐢
I have a BS in Exercise Physiology and he just summed up my 4 years in 10min.
Is that a good thing for you or bad, emotion wise?
hahahahaha
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?
@@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).
The problem is you have a BS
Now I have a BS in exercise physiology, and it only took me 10 minutes!
You know a guest is informative when you don't hear Joe say a single word for 8 minutes straight.
Or he was too busy communicating with extraterrestrials using DMT and didn't say anything for 8 minutes.
I had the same, When It ended I thought "what 10 minutes passed already??"
and he didn't even sniff once into the mic...
Watch the Tyson fury podcast. Didn't say a word for 10 mins straight. I was in tears listening to it
Hahaha On fucking point sir 👏
This guy sounds so intense.. I feel like he is telling me how to disarm a bomb
🤘😆
He is. Your heart won't explode in 20y like this.
Lol
Some good ass brain exercise 😂😂
😂😂😂😂😂
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
Thank you
Great transcript you've written. Was there a part 2 video ?
Nicd
How do we know what 60, 70, 80, etc, percent of our heart rate is.
@@wickedowitch1652 Maximum Heart Rate will be roughly 220-(your age). The rest are just percentages of that heart rate
100 years of research condensed into 10 mins.. amazing
These two guys look like kettle bells with these headphones
😂😂 I cant un see it
Peter Cruz lmaoooo u win
😭😂
Ahahahahhahahaha
Underrated
He is bald with a serious look and deep voice. I trust this man
Like the opposite of Joe
So like Jason Statham, if he went to the U.S for endurance training.
@@lijomathew8373 Jasan Statham has neither a serious look or a deep voice. He just looks angry that his voice is so airy.
nice name lol
@James Tarantula Joe Rogan voice aint deep
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.
Gives me hope. I want to quit nicotine and get back into the routine.
@@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 👍
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?
@@joshforeman1723 dont listen to this guy he thinks running for 30 minites is something special
@Toes and hoes for the average person it is, a lot people r just lazy and don’t like to run
Pavel is honestly more of a thorough scientist than just a trainer. This is so insightful
Agent 47 giving out his secret athletic tips to becoming a professional assassin
He just consulted Jean Reno.
😂🤣
😂
Wow theres only 2 other replies on this glorious comment?
Don’t laugh out loud at a lot of things on the internet but this one got me bro lol.
I just realized Joe doesn't put ads on his videos. Thank you Joe.
He does tho
PnBy 69 it’s not lol
@@thiesboel3969 yes it is
Brian Jones i got 2 ads on this video
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
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.
Your story was very touching. Thanks for sharing man. Proud of you.
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
More power to you ! ❤
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!!
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.
the idea of mitochondria? Go read a book, that stuff isn’t a trade secret. It’s vocational high school biology
Imagine paying for this info when our local library has books on it
Local bookstores wont teach you how to create more mitochondria in your fast twitch muscles exactly step by step
@@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.
@@anima099 I think what's most valuable about school is the discipline you can get from it plus the friendships
“Pretty much you got a bigger heart. And das gud”
Rocky Mckay das reeeaaaal good
@Saxon Only if you take steroids and don't do steady state cardio.
@Saxon aye, but those people who abuse steroids have a bag of sugar in their chest, same with the liver but even heavier.
Something about reading it as I hear it
@@blackguythompson haha exactly
Joe Rogan heart grew 3 sizes that day
👏🏿
Then he died because that's a serious medical condition
Wow I didn't think this would be liked so much
Morgan Evans not for Joe brogan
I"m surprised Joe allowed him to speak without interrupting him like Joe does other guests.
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.
Thank you
Like right after the other or wait while? How much time if you should wait?
@@sergioflores9246 I will suggest work on it in a different day
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
Mitochondria, the powerhouse of the cell
somebody paid attention in 7th grade science class...
Learned this from Parasite Eve.
@@Dontbustthecrust for some ungodly reason i am the one person in all these threads who knows what that is.
@@plutonium120 no you're the other person who knows what that is. Nice to meet you.
Damn you beat me to it
Simple. Joe rogan sees himself talking so he didn't interrupt.
Lol
He got a mirror in for this one
They’re both bald so....Lol
Looool smh
🤣🤣🤣🤣
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.
@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.
With #3 how many repeats are you supposed to do? Did anyone catch that?
@@Siberian_valenok 40 mins worth
@@Sloanjr507 what about for slow twitch? Until I can’t anymore?
@@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
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.
His forehead actually looks like there's an imprint of a kettlebell handle in it.
Hahaha wtf
I was thinking more like the predator helmet plate....
Underrated comment lmao
Lmfaoooooo its does tho
🤣😂😂😭
Of course this guy has endurance. Skynet built him.
That’s funny! I was just thinking this guy is a machine/robot
😂😂😂😂🤣🤣🤣
Best comment so far! Lol!😂😂😂
Gold
Jo Po early model. Like the full steel cars of the 60’s, built to last.
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.
What did u do for dynamic exercises? Box jumps and plyo pushup etc?
Why. Unless you understood this exactly and trained that way for this reason.
This gets better every time I review it. Superb value. Thank you 🙏
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
Thank you so much.
Ah the savior
Allah bless you and your family ☝
thanks very much
Ty sm
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.
Phil Pacific do you know the ergogenesis for BJJ?
Did Epstein kill Baby Yoda?
Can you break down the rest periods... How long a walk how long a rest etc for each...
Phil Pacific yeah, question for you: what is acidosis?
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.
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 -
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?
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
I suspect in his school you don't get to sit around much. And it may be that much better for it.
Watch Enter the Kettlebell. You're welcome,comrade.
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.
Therefore American public are badass when included in the same sentence as Spetsnaz and Navy Seals
So dude is a communist is wat ur saying
Where can I read about what he is talking about?
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.
Straight from Wikipedia 👍
5:20 -5:30 "The mitochondria is the powerhouse of the cell"
-Smart man
@The Unbeatable yeah, but that's how the meme is written. Part purposefully wrote it wrong
Yet, can't run a marathon. Action speaks louder than words
@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.
Watch Cam Hanes.
@John wayne en.m.wikipedia.org/wiki/Mitochondrion
I love guests like these. More please! Super interesting and informative
I been looking for this information for the last two months on UA-cam, very thankful thank you!
There’s no better place on the Internet than Rogan comment section.
And he never sees it?
@@marccas10 sure knows, he profits from it.
Hands down the funniest comments ive ever seen are on "to catch a predator" videos, but ill check out live PD ones
if you love to read the letters "DMT" over and over then yes its the best comment section
Dave Brah fantanos comment section
I am now waiting for joe to wrongly paraphrase this info when he is stoned in a future episode 🥴
Hahaha 😅🤣
🤣🤣🤣🤣🤣🤣🤣
"I might be totally fucking this up but..."
... correct me if I'm wrong
So basically low and slow or hot and heavy
Been following Pavel since the start, and I think he’ll always be someone I look to regarding certain aspects of training.
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.
No wonder joe likes him so much, he's a russian version of himself.
Pavel is god in physical training, Joe's a comedian. wtf
Joe is an American Pavel
Luka Mesaric yeah joe is so fucking unathletic and knows nothing about training and nutrition
yyy I am not saying you are wrong but you should look into it
yyy you could never kick like him. Look it up
this mate looks like endurance.
Lol
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..
Been following Pavel since 2004. He’s on point!!
Nobody stretches my heart more than you, Joe Rogan ❤
at least he's not stretching your asshole
😏
@@ephimp3189 i wish he was 😪
Pokemology bruhh
Pokemology bruhh
That was the highest quality explanation of muscular endurance that I have ever heard.
Listening and being aware is good , applying what he says is another....great watch.
Thank u For your great Brooks Mr. Tatsouline 👣🙏 Sharing your knowledge helped me a Lot in my life
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.
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.
Thank you so much PAVEL TSATSOULINE
Amazing content, thank you Pavel and thank you Joe!
I felt my heart stretching while sitting on the couch just from listening to this
Joe “this is the only interview I don’t interrupt” Rogan
Pretty Much lol
Not really. There is much more... For example with Jordan Peterson.
I love that Joe Rogan is actually afraid to interrupt
He's probably trying really hard to follow this. Being slightly stoned myself, I'm constantly getting lost, trying to follow everything.
Ryan Vanderlugt cuz this dude is speaking straight facts
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 👍
This is great! Thank you 47.
Guy: the best way to develop cardio is...
Joe: right.. right... DMT
Bgahhaahhaha
Lmao that’s legendary
@Sauna Mart he keeps telling ppl to try DMT
Sauna Mart lol he just talks ab dmt and psychedelics a lot
Dude I just busted out laughing 😂😂😂
May God bless these guys ! Devoting knowledge and time to benefit others ! 🇺🇸 💪
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.
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...
Thought this was one of those 'Joe Interviews Joe' videos
Basically lol
Gonna tell my kids Pavel Tsatsouline was Joe Rogan after continuously running on the treadmill for 30 days.
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
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
So much knowledge in such a short video.
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.
Luis Leal Well said
So you're saying running slow pace is useless?
@@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.
@@Masiyooo so what's a good pace you think?
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
one of the best Rogan podcasts I've ever heard. Pavel is so informative an knowledgeable on all aspects of health and fitness.
I'm glad all this is coming my way
What a jewel! Thanks! Helped me a lot to plan my endurance training.
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.
Yep time under tension adds up . The volume can make up for lack of intensity . + you recover better doing little often
???
The video doesn't even address hypertrophy.
This is a different topic.
@MrCmon113 this video not about hypertrophy its about endurance and cardio
Pavel's an brilliant machine! Used to follow him years ago, he's the reason I love kettlebell train! Thank you comrade.
Incredibly valuable information.
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.
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.
@4min-cs565 you're an inspiration man keep up the good work!
Joe knows when not to interrupt. Tsatsoulin is top tier.
no he doesn't
@@11valdano you're not looking hard enough
tritone11 joe is an amazing podcast host.
No dickriding though
I really needed to watch this, thanks joe.
This video has been recommended to me like 50 times and I watch it every time. I don’t know why
Thank you so much for the vid🙏
Awesome advice. Needed to hear this.
"You get a bigger heart. Daz gud."
This was the most informative episode Rogan has done
Excellent discussion!
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.
Hence your opinion doesn't count and you wasted your time writing the comment.
I love listening to this bloke, so informative and interesting. He's totally what I would call a guru.
He is not a bloke, he's a comrade. ;)
Is speaking English perfectly clearly.
8:43 profreasor verkhaeshanski
Great video I really need to save this.
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.
Good job!!😊
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.
@@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!
Good for you dude!
I found out about this guy in 2003 and he's been my idol ever since
This is how coaches should be talking to their athletes. Actually explaining exactly how far to push. Coaches I've had don't say anything like that. They just say 'GO!'
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
my heart so big from running to clear my mind
Truuuth
Excellent Podcast 🙂👍
Knowledge is so important for fitness. These are aspects we understand but never really articulated
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.
Tried this and the other people in the supermarket got scared so I had to stop.
@@iknowyoureright8564 Just keep going bro they'll get used to it eventually
probably looked like a madman doing it too lol
@@iknowyoureright8564 Imagine if you are a kid doing this people would assume you have the initial signs of ADHD
@@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.
I love how this clip starts with Pavel deciding what we're talking about.
Yes. That's exactly how this podcast went
So he summarized my Exercise Physiology class in 10 minutes. 😂
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
ttryyipp Eh allegedly be careful
He probably could have done it in 5 min. but he talks slow.
@@Wickedtingzz eat poop
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.
The fast twitch fibres endurance was called greasing the groove in calisthenics. It is used to increase the reps of exercises.
I admire P.T. - he is knowledgeable, explains things very clearly and I can tell that Russian is his first language, but I don't hear any accent when he speaks English. Wow!
That was a cool interview I definitely agree with the cardio aspect of things and throwing in some kind of weight with it
I need this technique to lessen the coffee intake and power naps so I can be truly more productive.
God bless.
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.
The combined light intensity off their foreheads makes this one a good listen.
You jelly at his superior brain power?