March 2, 2017
Since starting NBT, I’ve noticed a growing gap between what I'm doing (lots of cycling) and what I need to be doing for longevity (strength training). This year then, I plan to focus more on strength. The trouble is, I've no clue what I'm doing! Luckily, I was able to hire Dr Mike T Nelson, PhD as my strength and conditioning coach.
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You should listen to this interview to learn why all athletes, including endurance athletes, should be strength training. I started Dr Mike's programme about six weeks before recording which meant I had lots of questions and honest feedback.
[00:00:56] First interview: High Ketones and Carbs at the Same Time? Great Performance Tip or Horrible Idea…
[00:03:31] Reconciling multiple coaches.
[00:03:45] Setting goals.
[00:04:27] Strength for longevity.
[00:04:47] Dr Andy Galpin, PhD.
[00:05:32] All athletes should be strength training.
[00:08:10] Jeff Kendall-Weed.
[00:11:07] Reducing risk of injury.
[00:13:32] Don't squat the weight up!
[00:15:00] Don't copy powerlifters.
[00:15:52] Video: Dr Mike analysing my deadlift and his own.
[00:18:54] Psoas muscle.
[00:20:21] Warming up.
[00:21:15] RPR: reflexive performance reset.
[00:23:10] Quadratus lumborum (QL) muscle.
[00:24:32] Sets and rep ranges.
[00:26:08] Linear progression of volume.
[00:29:04] Monitoring fatigue.
[00:29:40] Heart rate variability (HRV) see my interview with Jason Moore of Elite HRV.
[00:30:25] Recording sets and reps, software.
[00:31:56] Volume, intensity, and density (volume / time).
[00:35:43] Strength vs endurance effects on HRV.
[00:37:06] Terzis, Gerasimos, et al. "Early phase interference between low-intensity running and power training in moderately trained females." European journal of applied physiology 116.5 (2016): 1063-1073. Coffey, Vernon G., and John A. Hawley. "Concurrent exercise training: do opposites distract?." The Journal of physiology (2016).
[00:39:22] Endurance volume.
[00:40:15] Session quality and progressive overload.
[00:41:20] 10% drop off for intervals.
[00:42:31] Issurin residual training effects chart.
[00:45:41] Dr Ben Peterson, PhD.
[00:46:28] MAF pace.
[00:47:12] Biofeedback range of motion test.
[00:47:54] Sumo vs conventional deadlift
[00:50:58] John Meadows - Meadows’s Row.
[00:51:56] Plate press--work with an open palm.
[00:54:21] Front squat.
[00:54:45] Zercher squat.
[00:55:03] Zombie front squat
[00:57:58] Rubix cube back squat.
[00:59:19] Chin-ups and pull-ups.
[01:00:59] Mike has two spots open.
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