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How to Improve Your VO2 Max & Build Endurance
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Contenu fourni par Podcast-Sammlung via Jan-Christoph Poßberg on Inoreader. Tout le contenu du podcast, y compris les épisodes, les graphiques et les descriptions de podcast, est téléchargé et fourni directement par Podcast-Sammlung via Jan-Christoph Poßberg on Inoreader ou son partenaire de plateforme de podcast. Si vous pensez que quelqu'un utilise votre œuvre protégée sans votre autorisation, vous pouvez suivre le processus décrit ici https://fr.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
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