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How to Improve Your VO2 Max & Build Endurance

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Manage episode 425718982 series 3580323
Content provided by Scicomm Media. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Scicomm Media or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

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.

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform


Timestamps

00:00:00 Protocols to Improve VO2 Max

00:03:08 Sponsors: LMNT & Vitality Blueprint

00:06:28 Improve VO2 Max, First Principles

00:10:43 Training Program Framework for Improving VO2 Max

00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program

00:25:34 Sponsors: Eight Sleep & Momentous

00:28:38 Metamorphosis Program: Easy Days

00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4

00:42:25 Week 5; Easy & Moderate Days; Repeats

00:47:25 Higher-Intensity Days, Power Intervals

00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test

00:55:16 Sponsor: AG1

00:56:47 Tool: First Marathon Training Program, Faster in 50

01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases

01:04:36 Phase 1, Day 1

01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators

01:15:21 Phase 2 & Increasing Endurance Training; Peak Week

01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer and Disclosures

  continue reading

22 episodes

Artwork
iconShare
 
Manage episode 425718982 series 3580323
Content provided by Scicomm Media. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Scicomm Media or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.

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.

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform


Timestamps

00:00:00 Protocols to Improve VO2 Max

00:03:08 Sponsors: LMNT & Vitality Blueprint

00:06:28 Improve VO2 Max, First Principles

00:10:43 Training Program Framework for Improving VO2 Max

00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program

00:25:34 Sponsors: Eight Sleep & Momentous

00:28:38 Metamorphosis Program: Easy Days

00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4

00:42:25 Week 5; Easy & Moderate Days; Repeats

00:47:25 Higher-Intensity Days, Power Intervals

00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test

00:55:16 Sponsor: AG1

00:56:47 Tool: First Marathon Training Program, Faster in 50

01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases

01:04:36 Phase 1, Day 1

01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators

01:15:21 Phase 2 & Increasing Endurance Training; Peak Week

01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer and Disclosures

  continue reading

22 episodes

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