Bodyweight lunge protocol for extreme outdoor endurance and fat loss | StrongFirst

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STRONG ENDURANCE express Online Course by PAVEL

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.

For those of you who have been unable to take Pavel Tsatsouline’s seminar, we have filmed a streamlined version. Watch STRONG ENDURANCE™ express in your living room without the risk of getting “volunteered” for a demo in front of the class.

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…

Then download these plans and templates and start training:

- 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.

Staying power and health to you!

CLICK ABOVE to buy STRONG ENDURANCE™ express with Pavel. Staying power and health to you!

[trainsforhealth]

Thanks coach, great to see you coming out with new videos

[art-tbum]

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

[timnelson-ug]

Attempting 2 min efforts on bike/turbo z5 power, done 10, 12 reps. 14, 16, 18 next before deload week for a ruck event.

[GuyVonWiegand]

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?

[mitsealb]

That’s a great warmup or workout. Walk a flight, walk down a hall, repeat

[JeffMartinez]

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.

[pavelmacekcom]

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.

[gokuryu]

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.

[shantanusapru]

Link to source? Title of study? DOI/Citation of the paper/article published?

[danielwebb]

So interval training, 2 min at threshold and rest for 3-5 for sets . With 1 sustained session at 80% . Correct ?

[lmowni]

The protocol mentioned was good for me when I do squat but when I applied it to Bench Press, my muscle just tired out and my heart rate when benching was not as high as my heart rate when squatting. Even though I usde similar intensity (around 55-60%) for 11 reps in both exercise. What should I do in this situation to put my heart rate a little higher for bench press?

[matheusfrota]

So... Isn't the same as HICt? By Seluyanov

[Catalonia]

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.

[oOTeLoMeToMaNOo]

Does anyone have an idea of how I'd find a hill that grade that long lol? Seriously tho?