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In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.
I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/”gears”), reps/sets, breathing, and how to assess your progress at the end.
This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.
Resources
- 8 Weeks Out
- Ultimate MMA Conditioning (book)
- Metamorphosis Conditioning Program
- Breathing Tools for Resistance Training (Huberman Lab)
- Unbreakable Runner by TJ Murphy & Brian MacKenzie (book)
- Cooper 12 Minute Run Calculation
Perform with Dr. Andy Galpin Episodes Mentioned
Endurance Training Programs
- Metamorphosis Program (Weeks 1-4)
- Faster in 50
People Mentioned
- Joel Jamison: strength and conditioning coach
- Mark Bell: powerlifter, bodybuilder
- Dan Garner: human performance specialist