I WAS WRONG ABOUT STRENGTH TRAINING...
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- Опубліковано 8 лип 2024
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Radahn festival shirt is dope. That is a strong dude with crazy endurance.
Again this content is so needed - keep it coming 🙏
Rugby league has alot of running involved from stop start type running to backwards, forwards and side to side. Then they want a reasonable amount of bulk, size moves size plus specific exercises to prevent common injuries eg neck, shoulders and knee's.
I love your training philosophy. I was looking at what types of books you have for track and field sprints
For those who don't want to go through the whole 1 hour and 10 minute video.
Here is a basic summary!
"Endurance Misconceptions in Strength Training"
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Detailed Summary for [I WAS WRONG ABOUT STRENGTH TRAINING...](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html) by [Merlin](merlin.foyer.work/)
"Endurance Misconceptions in Strength Training"
[00:03](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3) Strength coaches often lack comprehension of endurance training.
- Strength coaches tend to base their training system on their own past experience as an athlete.
- This can lead to a negative view of endurance training and a lack of endurance comprehension at an elite level.
[02:23](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=143) Loss of focus on endurance perspective
- Strength and conditioning coaches often lose the endurance perspective when they become sport coaches, leading to a neglect of endurance-based training.
- Private realm struggles to market and charge for endurance-based training, leading to a lack of focus on it.
[06:27](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=387) Improving athletes through endurance, absolute strength, speed, and explosiveness.
- Endurance, absolute strength, speed, and explosiveness are the key aspects to improve an athlete's performance.
- Endurance is about how long an athlete can sustain energy, absolute strength refers to the force applied against an opposing object, speed is about locomotion, and explosiveness involves rapid movement.
[08:40](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=520) Diverse coaching experience in various sports
- Coached athletes across multiple sports on world stage
- Experience training athletes from youth to professional levels
[13:05](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=785) Endurance training does not necessarily make you weak.
- Training like a sprinter or resistance-based athlete can also lead to a phenomenal physique.
- Improving both strength and endurance is possible, as seen in sports like CrossFit.
[15:06](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=906) Endurance and strength training can have both negative and positive impacts.
- Judging CrossFit based on beginners is like judging basketball before dribbling was allowed.
- Technical endurance training may be limited in CrossFit due to emphasis on high-rep barbell cycling.
[19:08](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1148) Importance of Endurance Training for Performance Improvement
- Utilizing various equipment like assault bikes, ski ergs, rowers, etc., helps in enhancing endurance beyond just running and biking.
- Endurance training, like walking as practiced by Daniel Stahl, can significantly improve performance and mental resilience.
[21:04](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1264) Endurance training improves mindset and handling of fatigue and stress
- Endurance training helps in quieting the mind and dealing with mental stress to execute effectively
- Overcoming false beliefs and progress shattering false beliefs is essential for endurance training
[24:56](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1496) Physiological evidence suggests muscle cell expansion leads to strength gains.
- Expansion of muscle cell may create myofibrils for greater strength levels and protein synthesis.
- Increasing blood volume and capillarization can enhance oxygen transport, energy production, and endurance.
[26:55](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1615) Strength training impacts blood volume, heart function, and endurance positively.
- Enhanced blood volume leads to increased left ventricle hypertrophy and improved output.
- Hypertrophy training benefits endurance athletes, overcoming the bodybuilding stigma.
[30:53](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1853) Understanding the different energy systems is crucial for endurance training.
- Aerobic system provides ATP for activities lasting more than 120 seconds.
- Glycolytic system comes into play for high-intensity activities and replenishes during lower intensity periods.
[32:53](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=1973) Recovery and duration of max intensity are crucial for different types of athletes.
- Offensive linemen need recovery between bouts to execute tasks at a high level.
- Different athletes like wrestlers and crossfitters require a strong aerobic base for max intensity activities and long duration activities.
[36:41](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2201) Endurance problem hindered wrestler's performance
- Pete lost important matches due to aerobic capacity issue and lack of proper protocol
- Lack of development in cardiac output led to missed opportunity for All-American status
[38:30](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2310) Evaluation and communication are key for improving athlete performance
- Understanding V2 Max, recovery, and communication with athletes are crucial in evaluation
- Regular communication with sport coaches is important for tailored training and context-based periodization
[42:16](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2536) Evaluate athletes' progress and well-being
- Consider factors such as heart rate, recovery, soreness, energy deficits, weight loss impact, alcohol consumption, and sleep analysis
- Collaborate with sport coaches to monitor athletes' performance, track their physical exertion, and address specific issues like fatigue in certain parts of the race
[43:58](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2638) Understanding benchmarks based on sport depths is crucial for effective training implementation.
- Incorporating benchmarks into athlete evaluation allows comparison between their performance and elite level standards.
- Implementing a sport depth system facilitates simplified program design and consistent training methods.
[48:03](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2883) Training focus ratios for strength and power athletes
- Strength and power athletes spend 43% of their time on strength work, 42% on explosive work, 10% on speed locomotion, and 5% on endurance.
- These ratios are based on research and experience at Garage Strength, as well as peer-reviewed journals and input from sport coaches.
[49:57](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=2997) Goalies train differently due to shorter high alertness period
- Goalies have a shorter high alertness period of 10-20 seconds, so their training is similar to weightlifters and shot putters.
- Strength and power athletes should have a V2 Max of around 40-46 for women and 46-50 for men, which most may be below due to muscle mass.
[53:45](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3225) Implement sarcoplasmic hypertrophy in every strength training session for power athletes
- Include aerobic training in a ratio of 5 to 1 with competitive and resistance training
- Traditional endurance options like swimming, biking, rowing, and on-the-minute weightlifting derivatives are effective for improving endurance and blood volume
[55:48](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3348) Implementing snatch or hand clean every minute for 12 to 15 minutes improves endurance and power output
- Evident improvement in overall endurance and power output within 3 to 4 weeks
- Training glycolytic system to replenish faster and enhancing coordination under fatigue
[59:47](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3587) Benchmarks for strength training focus on power, speed, and explosiveness
- The key benchmarks include power cleans, vertical jumps, bench press, single leg squat, 40 yard dash, and shuttles, emphasizing locomotive work for speed and strength.
- Endurance training, while important, should only make up 12% of overall training, with focus on easy long slow distance, cycling, rowing, or interval sprints for improvement.
[1:01:42](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3702) Utilizing on the minute technical coordination movements for enhanced performance and monitoring
- Implementing a regimen focused on V2 Max and heart rate monitoring through on the minute lifts like power snatch or hang clean
- Incorporating a weekly layout balancing speed, power, endurance, and field simulation practices
[1:05:21](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=3921) Evaluation methods for athlete performance testing
- Evaluating V2 Max to assess endurance and explosive work
- Assessing recovery from scrambles/flurries, heart rate drops during high-intensity work, and benchmark performance
[1:07:00](ua-cam.com/video/xj7zGSKC0Fs/v-deo.html&t=4020) Different types of endurance training recommended for athletes
- Types of endurance training include LSD work, interval work, analyzing V2 Max, using cyclical work, sauna, and technical training like flow wrestling for MMA, wrestling, or Judo.
- Recommended weekly pre-season layout for endurance training for athletes in sports like wrestling, Judo, or MMA.
Strength and power 52:53
When lifting weights, is it better to start with upper body or lower body.
The more complex fast lifts first like a snatch or a clean. Follow it with squats, rows and presses.
Lower body. It adds to the upper body. Your lower is your base and spends the most amount of time pushing against the earth
Was this meant to end?
Would a decathlete be sport depth 2?
Sport depth 2-3 I’d have them crossover
@@GarageStrength appreciate it, hope to see you at the Olympics eventually
You talk WAAAAAYYYY too much! Meaningless babble.