Everything You Should Know About Energy Systems | Part 3
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- Опубліковано 7 лют 2021
- In this video leading authority Joel Jamieson explains everything you need to know about energy systems.
For more information on Joel Jamieson check out: www.8weeksout.com/
More about Joel Jamieson: Joel is a best-selling author and one of the world’s foremost authorities on strength, conditioning, and energy systems. His training strategies have been used by thousands of elite performers and top athletes worldwide, including the Navy SEALS, UFC champions, and dozens of teams from the NFL, NBA, MLS, NCAA, and more. - Спорт
Great add on while reading the Ultimate MMA Conditioning
Thanks Joel.
Best content on energy systems out there.
Very informative. Excellent, thank you Joel. This needs more coverage!
Amazing content as always Joel. I have a quick question, for the tempo intervals would you mostly only use machine's and sprints or make it sports specific as in drills? I have your book but can't seem to find this conditioning method in it. Thanks
Hi, with tempo interval we go at 70% of our power for 10s and it's much more simple to calculate and stay in the right power when using machine
@@mhypi Hi, ok much thanks that makes sense 👍
I heard you mention the cardiac output method has exploded from being re-marketed as "Zone 2". "Zone 2" proponents often mention 130-150HR yet almost any heart monitor defines this as Zone 3 being 70-80%. I agree 130-150 is optimal but think it is highly misleading to a lot of people to call it "Zone 2".
Aren't "Zone 2" proponents citing 70-80% or 130-150 actually talking about Zone 3?
No, there is no "standard zone 2" because it's not really accurate to say that almost any heart rate monitor defines zone 2 the same way. There are many different formulas used across many different devices and apps. Some use 3 zones, some use 5 zones, some use up to 7, often for endurance sports. The "zone 2" that's become most popular through people like Dr. Peter Attia and Inigo San Milan are defining Zone 2 according to rates of fat oxidation and lactate levels, not just % of max heart rate. For most people, most of the time, it'll be somewhere between 120-150, but there is no "universal zone 2" that will always be defined by some exact % of max heart rate, not to mention that very few people even know what their true max heart rate is to begin with so using a % of that is not accurate. This is why I used a broad range that most people will fall into.
@coachjoeljamieson Thank you. When I was first learning about zones it confused me to no end hearing people talk about "Zone 2", when nearly everything I found defined Zone 2 as 60-70%, which barely even feels like exercise. When I researched deeper I found out most were actually defining "Zone 2" as 70-80%.
I think "Zone 3" would be a more accurate name for what people describe as "Zone 2" since Zone 3 is most often defined as 70-80%. When you interviewed with Peter Attia, I wish you could have spent much more time discussing "Zone 2", since there is widespread misunderstanding as it gains popularity.
How would you define "Threshold training" compared to "Zone 2", which is also gaining more mainstream popularity?
What percent and HR range is "Threshold training" if "Zone 2" is defined as 70-80% around 130-150?
How do the adaptations differ between Zone 2 and Threshold especially cardiovascular?
@@bmp713 I think ultimately when we saw "zone 2" it's more about what we're trying to accomplish with that level of intensity, which is to optimize fat oxidation, vascular remodeling, and left ventricular dilation. Exactly where that happens is different depending on fitness level, fatigue, genetics, etc. So it's not very accurate to always just use a percentage of max HR, something like the talk test, Morpheus, metabolic testing, lactate testing, etc. is a much better way to get an accurate gauge of that intensity.
Threshold training is very different, it's at the tipping point between aerobic and anaerobic metabolism and again, this will be very different depending on the person. There is no single percentage of max heart rate that can be applied here. For high level endurance athletes it can be up as high as around 90% of max HR. For someone with average aerobic fitness, it could be 70-75% or even lower. There's a very wide range so just using a percentage doesn't really work.
What are combat athletes?
MMA, kickboxing, boxing athletes for example