Bodyweight lunge protocol for extreme outdoor endurance and fat loss | StrongFirst
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- čas přidán 12. 02. 2024
- An excerpt from STRONG ENDURANCE™ express online course, Module 5:: Hybrid Conversion Completed: strongfirst.skilltrain.com/Pa...
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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.
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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…
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- 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.
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Thanks coach, great to see you coming out with new videos
I've been using AGT/ MAF method using a stair master for 45 minutes 2-3 times a week. Greatly improved my cardio in MMA
That’s a great warmup or workout. Walk a flight, walk down a hall, repeat
Attempting 2 min efforts on bike/turbo z5 power, done 10, 12 reps. 14, 16, 18 next before deload week for a ruck event.
Very cool and interesting. Any idea on how well this would translate to trail running? If we don't have quick access to a steep hill or high-rise building, could we adapt something like this to walking lunges or jumping split-squats?
Hi I know you were asking the StongFirst guys this question, but I have an answer as a coach.
I think it would help you with your tempo runs and speed work quite well, and you probably don't need to add the incline unless it's for your race. 400-800m repeats with a similar protocol are likely to work pretty well.
However, if you did want to use a incline to make his happen, I recommend box step-ups with a lunge on the step down done with weights in the hand. It would look like this:
-Left leg steps on 12-18" box
-Right leg meets it
-Left leg steps down
-Right leg goes down and behind into a lunge
-Stand up and put right foot on box to repeat for right leg
These are great for quad and hip flexor work in hiking and trail runners I've found.
If doing the protocol they're talking about, you COULD do jumping lunges, I'm just worried that it'd be hard to keep the intensity for the time period. They take a lot out of you in a minute.
Hope this helps!! Not trying to sell anything, but if you want a protocol like this let me know and I'm happy to build one!
Wow, that’s amazing! An answered prayer as well. Been looking for something to help improve my VO2 Max because it is really bad for a 58 year old. Had my knee replaced three months ago and I can finally walk normal again and my VO2 Max slowing been increasing by only two points in two months, which I’m happy with that, but if I can get a 50-100% increase in that alone, that would be life saving & extending. Thanks Pável, I will try this for the next 6 weeks.
For me the whole Strong First and Pavel's especially content is apt in so many amazingly individualized ways...I'm a fan myself! Good days with your recovery!!! And thanks for your service!
how it went?
@@Joshua_Froschauer Thank you sir, it was my pleasure.
@@fran9023 it’s not easy, but I’m almost at the next level, to moderate, but I feel great.
I might try this on a high incline treadmill. Let's see how steep steps/lunges feel on that.
Also I've been doing Axe with 3 burpees a minute. Seems to work well. Once I get to 30 minutes I'll move up to 4.
I like that idea.
So interval training , 2 min at threshold and rest for 3-5 for sets . With 1 sustained session at 80% . Correct ?
My zone 2 threshold is close to 142 which i can easily do for 60 mins straight. What is the point of the rest periods here? Or do i need to hit higher HR targets.
Higher HR target. HR at AnT, (Anaerobic Threshold), top of zone 3.
Usually about 80-90% max HR
Not sure what makes this AGT though.
Love the simplicity of the program, as well a the option of using stairs. Very exciting news about the Strong Endurance express online video course - this is something the fans have been waiting for a long time.
Does anyone have an idea of how I'd find a hill that grade that long lol? Seriously tho?
So... Isn't the same as HICt? By Seluyanov
you get more rest with that one
Link to source? Title of study? DOI/Citation of the paper/article published?
You going to wait until some scientist tells you it works? Try the program. It's free. If it works then stick with it. If not then go somewhere else.
Did you ever find the source for the study?
@@bmp713 Nope. But, let me elaborate.
As you can see, SF never got back with anything. They never do.
So, I looked up their written article (link provided in the description).
There, I think I saw an article alluding to this, as a reference in a table: Toupiev et al (2012). But, no actual citation provided!
I searched for that author with year on Pubmed: Nothing. Not even the name/spelling came up. There were a few articles by "Tupiev", though. Not related to this.
Then I googled the name with "anti-glycolytic" or "cardio" or biathlon": Nada.
So, I am not sure if this study has been published or not. Or even conducted...
Maybe it has been done & not published yet. Maybe it's a fictitious study. Or, maybe it's not in English language.
There can be a few other explanations, though improbable...
Bottom line, no, I haven't been able to locate the study out side of a vague (& suspicious) mention in a table in an SF online article. Not even a citation.
Make of that what you will...
@@shantanusapru Too bad there is not a lot more research on this type of cardio training with bodyweight exercises.
I went from not being able to run even 1/4 mile at any speed to running several miles without stopping just from doing bodyweight skier squats/lunges like he is describing. 3 minutes on 3 minutes off, 60 minutes total, staying around Threshold HR.
@@bmp713 That's great! I'm happy for you; for your progress!
But, and I say this without being insensitive, almost anything works on/for a newbie/beginner/novice, or a deconditioned individual, or someone recovering from an (prolonged) illness...Up to a time...up to a fitness level...
And this being a protocol supposedly for elite athletes (biathlon athletes are some of the most elite in the world!), it certainly would have worked...
I'm reasonably sure you'd have benefited more or less similarly, as an example, with a KB swing programme! Say, start off with 5 swings EMOM style (with a reasonable wt.) for 10 rounds, building up over 2-3 months to, say, 15 swings for 20 rounds, and/or increasing wt in between...
All this stuff about 'alactic' or 'antiglycolytic' training is more marketing/advertising gimmick than real science based. These terms themselves are not found standardized in the scientific literature...
But that's alright...People can make up their own (cardio) protocols (& there can literally be thousands of them!) & market them howsoever they want...
My issues start when people start using these terms in conjunction with the word "better"...
Then I am compelled to ask: Better? Better is a comparative term/word. So, better than what? Better than which protocol exactly? Better in terms of which end point? Or, which metric?
Has it been published in a peer reviewed journal? I'd like to read it, so as to understand the exact protocol used, and the exact control group. What was the sample size used? How was it studied? Who were the study group? Would a protocol studied on beginners apply to elite athletes? Most likely not. Would a protocol studied on elite athletes apply to novices? Maybe. But they might get sore/gassed out real soon, and might even quit the programme midway! Then what benefit would they derive from it? Was there a comparator arm in the scientific study done? And so many more such important questions..........
Lacking all these (& many other) data, I cannot call something 'better'...just that it works...Sure...lots of things work...for a lot of people...up till a time/level...
But, if it works for someone, then great! They should do it...until it stops working...and then move on to something different, as the body has (as it will/does) adapted...