Pavel Tsatsouline: Building Endurance the Right Way

[CartoonzUniverseTz]

If you’re an athlete, this guy just summarized a whole book on fitness for you in 10mins

[johnpedouify]

Pavel looks like a fusion of David Goggins and Joe Rogan

[jdw]

You know a guest is informative when you don't hear Joe say a single word for 8 minutes straight.

[MoosaIslamic]

Summary:

-> Two types of endurance: cardio and muscular. Muscular more crucial. Train intensely, for 30-40 mins+, but never train above 90%.

1. Cardio (lesser priority, still important):
=> AIM: Develop larger heart (higher stroke vol.)
- Method 1 (best for most) is steady state (~70% Max.HR), enough where you can talk to your buddy.
- Method 2 is interval training* (85-90%), but should be used sparsely, and after steady state.
-Method 3 is dynamic exercises 80-90%, in repeat, and then walk around drop back to 60-65%.

2. Muscular (larger priority):
=> AIM: Develop mitochondria in different types of muscle cells, to not make acid accumulation toxic.
- Method 1 (slow fibre): Running right below anaerobic threshold (failing talk test)
- Method 2 (fast fibre): Repeat training* Sprint intensely just until slight fatigue, but before any actual fatigue, then walk to ordinary period, sprint intensely again, walk, and repeat.

Notes:
*Three types of rest periods between exercise define types of training:
1. Stress period - next set is more difficult (Interval). Low-rest
2. Super-compensation - next set after long rest is not worse, possibly easier.
3. Ordinary period - same level of performance (repeat) - Medium rest

[mathiasweinkauftungelund]

Introduction - 00:30-01:41
Steady state exercise (cardio) - 00:30-01:41
Interval training "best after steady state exercise" (cardio) - 01:41-05:20
Introduction til muscular endurance - 05:20-07:06
Aerobic threshold training (muscular endurance slow fibers) - 07:06-08:16
Repeat training (musclular endurance fast fibers) - 08:16-09:39
Repeat vs. interval training (muscular endurance fast fibers) - 09:39-10:54

[Satanictilatuby]

I just realized Joe doesn't put ads on his videos. Thank you Joe.

[fountaintrackandfieldclub]

I have a BS in Exercise Physiology and he just summed up my 4 years in 10min.

[titanius_anglesmith_i]

Notice how quiet joe rogan gets when his guest is talking, no interruptions, no talking over each other, no laughing, just pure “shut up and listen” mode and I love it

[Nick-jily]

He is bald with a serious look and deep voice. I trust this man

[hychap]

This guy sounds so intense.. I feel like he is telling me how to disarm a bomb

[mmnaddaf]

Mitochondria, the powerhouse of the cell

[wrestlingscience]

100 years of research condensed into 10 mins.. amazing

[petercruz]

These two guys look like kettle bells with these headphones

[plutonium]

this guy's one of those dudes who's crazy intelligent, but talks in squigglies and zigzags. let's break it down for these kids:


*improving cardiovascular endurance* (aerobic system): sustained aerobic activity (10min or more) at ~80% of aerobic threshold. regular or punctuated conversational pace.

*decreasing lactate acidosis* (glycolytic system): interval training just at or below acidosis threshold. meaning high intensity but not fatiguing. 2-5min intervals at 80-90% output.

*improving explosive power* (creatine phosphate system): explosive exercise: lifts, jumps, sprints, etc. less than 60 seconds.

**** i should add that these times might be specific to my body, and everyone's body might be a little different.
sound off below if you have any questions or anything else you'd like to add.

edit: thanks for all the comments and questions everyone. this has turned out to be an awesome thread.

edit 2: i just reread this entire thread. through all the comments and questions and responses, no one has degenerated to calling each other names, politics, and all the other nonsense going on that we see on social media these days. big congrats to everyone here. that's huge. thanks for being awesome commenters. cheers.

[SqueezeLift]

Agent 47 giving out his secret athletic tips to becoming a professional assassin

[vincemanley]

Pavel is honestly more of a thorough scientist than just a trainer. This is so insightful

[rockymckay]

“Pretty much you got a bigger heart. And das gud”

[jopo]

Of course this guy has endurance. Skynet built him.

[InTuGuru]

I have found for me once I reach the point of my heart rate is at 90% I slow down to a fast walk for 1 to 2 minutes and when I start running again I feel like I have more stamina. I do that Once every mile and a half and I have built my cardio in less than two months. Whenever I first started training I could barely last one minute. I smoke cigarettes for 14 years and did not treat my body well at all, I had almost no cardio. Now I can run for 30 minutes nonstop.

[logisticnation]

Simple. Joe rogan sees himself talking so he didn't interrupt.