I’ve long preached that you should do workouts that you enjoy. It’s actually pretty easy to make progress, and if you’re consistent about doing those easy things, you’ll soon be achieving milestones that put you far, far, far ahead of the general population.
And how do you know if you’re continuing to make progress with your easy, enjoyable training? You just keep track of some key benchmarks over time, including some standard workouts. If you keep improving in those numbers, you’re doing something right!
For example, easy running guru Maffetone has his athletes run a standard test workout periodically. They run three miles at a pre-determined, low heart rate: if their time improves, they know their aerobic base is improving.
One of my benchmarking workouts is the hike to my favorite camping spot in the Marijuana Highlands. It’s 15 miles of bad, steep terrain. On my first romp out there in 21 months ago, I took a pack weighing 45# (wet) and needed 7 hours to arrive in camp. When I got there I was delirious and sore all over, my feet looked like raw chicken breasts, and it took a long, painful time just to strip off my clothes and boots. On future trips I cut the hike down to 5.5 hours and didn’t wreck myself getting to camp, but it was still a substantial hike.
So I was blown away by my last trip. Despite taking it very easy, I arrived in camp an hour faster than ever before and fresh as a bowl of strawberries. This being my first big romp of the year, I assumed I would be tired and slow, but on the contrary it was barely lunch time and I was sitting in camp with hours of daylight left, tons of pep, and nothing to do.
So I packed up and did the whole thing in reverse! I spent 95 minutes eating nuts, swimming in the stream, and having coffee, and then I rucked up and marched all the way back. It was a joy! I didn’t push myself on the return march (and in fact had to slow down several times to keep my heart rate under control), but without trying I ended up equaling my best-ever time of 5.5 hours.
This was a huge surprise. I figured it would be possible to hike straight back, to save someone’s life or as a stupid stunt, but I supposed you’d have to do it on pure gumption and willpower.
But now I know better because I just did it, out of boredom and with a smile on my face!
Guest author “Dr. Smet” finishes his insider’s tour of the Russian sports science underlying Pavel Tsatsouline’s long-awaited endurance training manifesto, The Quick and the Dead. I follow Dr. Smet’s blog Girevoy Sport After 40to read about top-dog Russian coaching and research from a medical scientist who also practices what he reports on.
Before we start I have to make a disclaimer of sorts. Soviet sport scientists then and Russian scientists now often have fragmented interest and education in the field. Throughout his lectures Selouyanov makes statements that are debatable, to say the least, even though he doesn’t seem to have experience in the subject. For example, his view is tht the only way to increase the strength of the glycolytic muscle fibers is to lift maximal weights to failure. Therefore, if some powerlifters don’t follow that rule and still get strong – that must be steroids, no other explanation is possible. I am not qualified to argue the subject and am only conveying Selouyanov’s work, so take it or leave it.
So let’s get to the most relevant parts of Selouyanov’s teachings.
Muscle fibers Muscle fibers are loosely divided into three types, depending on the activity of the enzymes, in poarticular ATP-ase. Oxydative muscle fibers (type I) have slow ATP-ase, their speed of contraction is slow and they are resistant to fatigue. Glycolytic muscle fibers (type II) have fast ATP-ase, contract quickly and can be either resistant to fatigue (Type IIA) or not (Type IIB). For the purpoose of training muscle fibers can be looked at in the following way: Oxidative fibers – have mitochindrial mass that cannot be developed further. Each myofibril is surrounded by a layer of mitochondria. These fibers use fatty acids in the active state. Intermediate fibers – have lower number of mitochondria. As the result two processes occur during activity: aerobic glycolysis and anaerobic glycolysis. During activity lactate and hydrogen ions are accumulated, so these fibers develiop fatigue, but not as fast as purely glycolytic type. Glycolytic fibers – have no or little motochondria, so that anaerobic glycolysis predominates, with the resulting accumulation of hydrogen ions and lactate.
Factors that determine endurance
According to Selouyanov the difference in endurance can be fully explained by several factors. 1) First, the development of the oxidative muscle fibers. Among well trained endurance athletes oxydative muscle fibers comprise 90 – 100% of the total muscle mass, therefore they don’t produce lactic acid in excessive quantities that cause significant acidosis and the resulting decline oin performance. To the contrary, among untrained individuals 50% of muscle consists of intermediate muscle fibers which, during their progressive recruitment during exercise, accumulate lactate. 2) The second reason for better endurance among trained individuals is that their aerobic system switches on earlier, mostly because they have more oxidative fibers, so that the initial production of lactate is lower. 3) Trained individuals utilize lactate more efficiently. Mitochondria are capable of utilising piruvate, and in the oxidative fibers piruvate is produced from lactate. Fourth reason for better endurance – increased volume of the circulating blood. This, in turn, results in the reduced concentration of produced lactate. The role of the heart. Endurance training leads to the dilatation of cardiac ventricles. This, in turn, makes cardiovascular system more efficient, in the way that the same cardiac output – the amount of blood the heart is capable of pushing though per minute – is achieved by fewer contractions. Training of the heart is a separate topic and will not be discussed here.
Three types of exercises All types of exercises utilised for the training of grapplers can be divided into three types.
Dynamic, maximal anaerobic power, to failure – facilitate the development of myofibrills in glycolytic and intermediate muscle fibers
Stato-dynamic, of maximal anaerobic power (100%), to failure (pain) – develop myofibrills in the oxidative and intermediate muscle fibers
Dynamic and stato-dynamic, of maximal alactic power, done to less than ½ of the limit, performed the light local muscular fatigue, repeated after normalisation of acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
Dynamic exercises of near maximal power (90%), done to less than ½ of the limit, performed till light local muscular fatigue, repeated after the elimination of acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
Dynamic exercises of submaximal (60 – 80%) power, done to less than ½ of the limit, performed till light local muscular fatigue and repeated after the elimination of excessive acidosis – facilitate some increase of the myofibrills and mitochondria in the glycolytic and intermediate muscle fibers
All exercises of near or sub-maximal anaerobic power, as well as those of maximal aerobic power performed to the limit and causing excessive acidosis (pH < 7.1, lactate > 15 nMoll/L).
All other types of exercises have little useful effect for the development of endurance among grapplers. According to Selouyanov there are two ways to increase endurance and strength in skeletal muscle: increase the number of myofibrills and increase the number of mitochondria. Both are achieved differently in glycolytic (and intermediate) and oxidative muscle fibers, therefore we are left with four training modalities. In order to increase myofibrillar mass four factors must be present.
Reserve of amino acids in the muscle cell (provided by consuming protein)
Increased concentration of anabolic hormones as the result of mental strain
Increased concentration of free creatine in muscle fibers
Increased concentration of hydrogen ions
Increasing the number of myofibrills in the glycolytic muscle fibers. I suspect this part will make quite a few of us cringe. However, the goal of this post is to convey Selouyanov’s opinion on optimal training, so bear with me here. [Editor’s note: In effect, Selouyanov is about to ignore a core doctrine of Pavel Tsatsouline’s, namely the taboo against training to failure.] Glycolytic muscle fibers are activated when maximal muscular effort is required and no earlier. Therefore (according to the good professor), the growth of glycolytic muscle fibers can be achieved only by utilising weights of of maximal or near maximal intensity. The following conditions have to be present:
Intensity of maximal or near maximal intensity – more than 70% of 1RM
Exercise is performed to failure, i.e. to full exhaustion of CPn and achievement of high concentration of free creatine
Number of repetitions – 8 – 12. Last couple of reps have to be forced (with the help of a partner)
Rest – 5 minutes. Should be active, aerobic activity at HR of 100 – 120/min, this helps to utilise lactic acid
Number of sets: 7 – 9 if the goal is growth, 1 – 4 for tonic effect
Number of training sessions per day – one or two, depending on the intensity and athlete’s condition
Number of sessions per week – synthesis of myofibrills takes about 7 days, this is how long the athlete should rest after a training session done to the limit.
Myofibrillar hyperplasia in the oxidative muscle fibers The method for developing myofibrills in oxidative fibers is similar to that for glycolytic muscle cells. With the exception that exercises are performed without relaxation. In that case the capillaries in the muscle are compressed, limiting circulation and leading to the hypoxia of the muscle fibers and the accumulation of lactate and hydrogen ions. I suspect this works similar to the occlusion (Kaatsu) training that became somewhat popular in the recent years. Selouyanov believes that mostly slow/oxidative muscle fibers grow under these conditions – Smet. To get the idea of this method imagine a barbell squat. Except that it is performed in the way that doesn’t allow for the pause at the top, with incomplete range. This way the muscles are continuously contracted to one degree or another, and after 20 – 30 seconds you get the burn, which is the desired effect. The conditions for the efficiency of this method are as follows:
Intensity – medium: 20 – 40% of 1RM
No relaxation pohase during exercise, the muscles are continupusly contracted
Tempo and duration – slect the weight so that the athlete can perform 25 repetitions in 30 seconds. Last few repetitions should cause significant pain.
Rest – 30 seconds (active)
This exercise is performed in series of 3 – 5 sets. 25 reps in 30 seconds equals one set.
Number of series in one session: 1 – 2 for the tonic effect, 3 and more for growth.
Number of sessions per week – exercise is repeated in 3 – 5 days.
There is no mention of rest between series. I suppose it is several minutes, until the muscles feel relatively fresh. Selouyanov recommends doing exercises aimed at growing muscle fibers at the end of the training session and better in the evening. If other types of training is done after this the reduction of glycogen can negatively interfere with the protein synthesis and impair growth. Development of mitochondria in skeletal muscle Formation of mitochondria is controlled according to the principle of the functional criteria. According to this criterion, mitochondria that cannot properly function are eliminated. One of the natural factors leading to the destructurisation of mitochondria is hypoxia (e.g. being at altitude) and accompanying anaerobic metabolism. Similar processes occur during anaerobic training. Several generalisations can be made in regards to mitochondria:
Mitochondria are energy stations of the cell and supply ATP by aerobic metabolism
Mitochondrial synthesis exceeds the destruction during conditions of their intensive functioning (oxidative phosphorilation)
Mitochondria tend to appear in the areas of the cells where the delivery of ATP is required
Intensive destructurisation of mitochondria occurs when the cell is functioning at high intensity in the presence of anaerobic metabolism which leads to the excessive and prolonged accumulation of ydrogen ions in the cell
Based on the above it is possible to develop methods of aerobic development of the cell. Every skeletal cell contains three types of muscle fibers.
Those that are activated regularly during every day activity (oxidative)
Those activated only during training requiring moderate muscular activity (intermediate fibers)
Those that are seldom activated – only during maximal or near maximal effort, such as jumps, sprints etc. (glycolytic fibers)
In well trained individuals oxidative muscle fibers are maximally adapted. In other words, the number of mitochiondria in these muscles cannot be developed any more. It has been demonstrated that aerobic training at the level below anaerobic threshold in well trained athletes has zero value.
Therefore, in order to increase aerobic potential of the muscle fiber it is necessary to build structural basis – new myofibrills. New mitochondria will then develop around these myofibrills. There is a special methodology which has been tested: interval training using two exercises. For example, pushups and pullups from low bar (unloaded, so that the feet are resting on the ground).
General principles of such training are as follows:
Exercises are performed at low intensity, i.e. 10 – 20% 1RM
Exercise is performed at medium or fast tempo
Full ROM is utilised
Duration – until early signs of local muscular fatigue
The template – 5 – 8 repetition of one exercise is followed by 5 – 8 repetitions of another without rest – that is 1 set
No pauses between sets
Number of sets – 5 – 10 (determined by the degree of fatigue) – that’s 1 circle
Number of circles in a session – 1 – 5 (fatigue and is determined by the glycogen stores in muscle tissue)
Session done at maximal volume can be repeated after 2 – 3 days, after glycogen stores are restored
Russian training methods and Russian sports science. Raise your hand if you (a) love these things but (b) don’t read Russian. Then you probably owe almost everything you know to Pavel Tsatsouline, THE great interpreter of that subject and almost the most influential voice in American exercise. Pavel created an appetite for English-language popularizations of Russian training research much greater than any one man can satisfy, even a pedagogical genius like Pavel. Today guest author “Dr. Smet,” a Russian-educated physician practicing abroad, takes us behind the curtain of Pavel’s latest book for a direct look at some of its source material. Dr. Smet’s blog Girevoy Sport After 40is required reading for lean solid dogs, lazy badasses,and grapplers and kettlebell competitors.He has graciously allowed me to cross-post his original piece.-Dog in Chief
Pavel Tsatsouline has finally published his long-awaited book on endurance training, the Quick and the Dead. Despite the hype, in the end I was underwhelmed. Don’t get me wrong: the book has useful information but, as it makes clear on the last page, it is a long infomercial for the StrongFirst Strong Endurance seminar.
The material in the book is based on the research of a few Russian sport scientists and coaches, most notably Victor Selouyanov, previously mentioned in my blog [Girevoy Sport After 40 -ed.] in the post “The Heart is not a Machine.” Selouyanov was a bit of a renegade, and because of disagreements with the science establishment he never completed his doctorate. Nevertheless, his contribution to the understanding of training endurance was invaluable, and Russian sports science is still bitterly divided between his followers and opponents.
Selouyanov wrote several books, among them two that are of interest to me: Physical Preparation of Grapplers and The Development of Local Muscular Endurance in Cyclical Sports. Both deal with endurance, and Selouyanov’s concepts allow a systematic approach to training endurance in pretty much any sport. I will briefly and loosely summarize the most relevant parts of the book for grapplers (my current love).
From practical point of view Selouyanov was talking about two distinct groups of muscle fibers: glycolytic and oxidative. Glycolitic muscles are capable of producing great force, but because they are not very good users of oxygen they get tired quickly – in a few seconds – and are not very useful for activity that requires endurance. Oxidative fibers, on the other hand, do not produce as much force, but are virtually impossible to fatigue in aerobic conditions. Their power production drops from maximal to about 80% and stays there for a long time.
What gets oxidative muscle fibers at the end is the accumulation of lactic acid and, more precisely, hydrogen ions and the resulting acidosis. It happens if the production of lactate exceeds its elimination, which happens when you demand too much work from your muscles.
Oxidative muscles are good users of oxygen because of large number of mitochondria in them. Mitochondria are “power stations” of the cell where oxidation – the reaction between various substrates and oxygen – occurs, which results in the regeneration of ATP, the fuel that feeds the muscle fiber and allows it to contract.
Therefore, in order to develop endurance you have to do two things: build myofibrills (units of which muscle fibers are composed) and build mitochondria around them.
Classification of training loads based on long term adaptation
Methods of training are aimed at changing the structure of muscle fibers in the skeletal and myocardial muscle, as well as other systems (endocrine, for example). Every method is determined by several parameters that reflect the external features of a given activity: intensity of contraction, intensity of exercise, duration (repetition, series of the actual duration of exercise), rest interval and the number of sets or series (explained later). Each method activates internal processes which reflect immediate biochemical and physiological effects of a given training method. The final result is long term adaptation, which is the actual goal of using a particular training method.
For the sake of brevity I won’t spend much time on the internal processes elicited by each training method. I assume everyone reading this is a practitioner and is more interested in the description of the method and the long term adaptation it causes.
And so the methods are classified as follows.
1. EXERCISES OF MAXIMAL POWER
Intensity of contraction – 90 – 100%
Intensity of exercise – 10 – 100%.
Barbell squats and bench press, for example, are activities with low intensity of exercise, but high intensity of muscle contraction. Throws performed with the wrestling dummy in high tempo and low rest intervals is the example of high intensity of both muscular contraction and exercise.
Duration – usually short
Strength exercises are usually done for 1 – 4 repetitions
Speed-strength activity – up to 10 reps
Speed exercises – 4 – 10 seconds
Rest intervals – depends:
For strength exercises – 3 – 5 minutes
Speed-strength exercises – 2 – 3 minutes
Speed exercises – 45 – 60 seconds
Number of series/sets depends on the goals.
So called “developing” sessions use 10 – 40 sets
Weekly frequency depends on the goals.
If the goal is to develop myofibrills in the muscle fiber the series is performed to failure
If the goal is to develop mitochondria the series are performed to light fatigue
You just witnessed a fairly common phenomenon seen in Russian literature: the discordance of content and the title. This is exactly how it is in the text: weekly frequency – to failure or not, depending etc. It doesn’t make sense, I know, but we will have to forgive the good professor. – Smet.
Long term adaptation.
If performed to failure, this method leads to the increase of myofibrills in glycolytic and intermediate muscle fibers
If done to mild fatigue – leads to the increased phosphorylation in glycolytic and intermediate fibers, eventually leading to the increase in mitochondria
2. EXERCISES OF NEAR MAXIMAL POWER
intensity of muscular contraction – 70 – 90%
intensity of exercise – 10 – 90%
Example – barbell squat or bench press done for more than 12 repetitions
If you increase the tempo of exercise and reduce the periods of contraction and relaxation of muscles, you turn these exercises into speed-strength type. Examples include jumping and throwing wrestling dummies
generally 20 – 50 seconds
strength exercise are performed for more than 12 reps
speed strength exercises – 10 – 20 reps
speed exercises – 10 – 50 seconds
for strength exercises – more than 5 minutes
speed-strength activities – 2 – 3 minutes
speed activities – 2 – 9 minutes
This method is aimed at increasing the power of anaerobic glycolysis
Currently there are no publications that demonstrate positive effect of near maximal exercises performed to failure.
However, numerous studies show deleterious effects from this type of exercise.
Long term adaptation:
most effective for increasing myofibrilles in glycolytic muscle fibers
no increase in mitochondria
If terminated well before failure or performed with pauses, this method leads to the development of mitochondria in glycolitic and intermediate fibers: there is no excessive acidosis in the muscle cell, and lactic acid is eliminated during rest.
There is a method used by Russian athletes, called 10×10. An example in the video below:
The session consists of three exercises: pushups, jumps and pullups, all done for 10 reps in a circuit, for ten rounds, the intensity – about 80%. As you can see, the athlete never comes close to failure, and each rep is follower by a short rest – which gives the muscles a chance to get rid of lactic acid and avoid acidosis. This is the example of near maximal training without destroying the body. The coach recommends starting with lower rounds and building up gradually.
To prep for the (in)famous Star Course, I tried a 42-mile ruck march.
I’d read one man’s AAR suggesting that in training you aim for 40 miles (64km) in something close to 10 hours, and on paper that sounded almost reasonable. It’s only 15 minutes per mile, right? Heck, I’ve motored along at that speed in perfect contentment for plenty of 12-mile marches with a 30# pack. So with just 20# dry (not even 10kg), wouldn’t I cover at least the first half of my journey at that pace? And if I allowed myself a full 12 hours, plus an extra hour for lunch, that would be almost leisurely! Right?
That was HUBRIS, and I got punished! Instead of treading a merry 13 hours, I slogged out a tough 15½ hours, and rather than a carefree and gay picnic walk, at times it felt like a death march.
This was a major lesson in all the factors that can slow a march down. Let me count the ways!
What I Did Badly
First was my own poor condition. I’d been training hard, demanding a lot of my foot muscles (which work overtime in yoga and kettlebell lifting too), and the day before my ruck romp, I’d had a small migraine that I tried to cure by testing my rep max in the kettlebell snatch. (That worked pretty well, by the way.) Coupled with a 4am wakeup, it’s little surprise that I felt like hell when I started my walk, and it slowed me down. By mid-morning I was already an hour behind schedule. And that was before other adverse conditions started piling up.
What other adverse conditions? Next was the heat, which is my personal kryptonite. I’m stocky and descended entirely from Northern European bog dwellers. Even in modest heat, a full sun clobbers me like an axe.
I made some poor nutrition choices too. Normally in these long events, I thrive on a scant 25g of carbs per hour and, being keto-adapted, I draw the rest of my calories from body fat. It’s a trick I got from ultra champ Zach Bitter and it makes me immune to the usual nausea and GI trouble of endurance events. But on this morning I treated myself to a big, sugary frozen mocha, and it was way too much carbs and gook. I’ll spare you, gentle reader, an account of the results and just summarize them as “sub-optimal.” Lesson: Just 25g of carbs per hour.
By my choice of routes, I also gave myself a (poorly timed) lesson in how much you can be slowed by terrain. The Army has researched rucking speed and found that, even more than pack weight, you’re slowed by factors as mundane as the ground’s surface. And elevation gain is another biggie. When climbing a 10% grade, you cut your speed in half. (EDIT: Researcher Adam Scott finds that it’s only a one-third reduction.)So on one steep 4-mile stretch, I climbed for almost two hours.
Nor did I factor in stream crossings. Foot care guru John Vonhof insists that you remove shoes and socks at streams, carry them across, and dry your feet before putting them on again. I did this each time, dutifully but grudgingly, but I ate up nearly an hour and disliked feeling my way painfully across the stream bottom in sore, bare feet. Lesson: Bring water shoes and a microfiber hand towel. On trips where I’ll recross the stream at the same point, I can even stash them near the crossing to wait for my return trip.
Finally, maybe it wasn’t the best idea to wear brand-new boots. Though they didn’t need much breaking in, they still required time-consuming experimentation on the trail, trying different combinations of socks, liner socks, and lacing.
However, there was one thing about these boots that was a godsend: they’re actually big enough! My toes have never been so free. I owe this too to John Vonhof, whose simple trick is to remove the insoles from your shoes, set them on the ground, and stand on them. If your feet lap over the insoles at any point, or even touch the edge, the shoes are too small. That’s how I went from a size 9.5 to a 10.5 Wide!
What Went Great
Aerobic base: Aerobically this trip posed little challenge. As in all my training, I throttled back enough to stay within my “MAF” heart rate (“max aerobic function”). And even on such a long ruck, I found, as long as I stay within my MAF heart rate, I can put my legs on cruise control and motor along indefinitely. My feet might get sore, but my heart and lungs can hack it just fine.
Electrolytes: At long last, I didn’t cramp! I can’t take credit for this. The unsurpassable Lean Solid Girl met me at my turnaround point with a princely feast of burritos, trail mix, cold drinks, and (best of all) electrolytes.
Blisters: I only got one blister, on my heel. Zero blisters would be better, but I’ll take this as a victory considering this was a distance PR in boots that were new out of the box.
The Great Takeaway
I didn’t quit. That’s the great takeaway. At 5:30am, only 5 minutes into the day, I still had a lingering headache from the day before, felt like hell, and had no spring in my step, and I thought, “I picked an awful day to do this. It will be amazing if I actually finish 40 miles today.” And I was right on both counts: it was terrible timing–WTH kind of plan is “be sick all day, then max out on snatches, and then do 40 miles the next day?!”–and it’s amazing to me that I finished it. I should have rescheduled–stupid stuff is stupid, and it would have required effort to choose a worse day for this. But once I (foolishly) committed to it and decided to stick with the (dumb) plan, it was almost a certainty that I’d finish–eventually–as long as I didn’t quit.
And that, friends, is the big lesson. (Cue the “rousing emotional crescendo music!”) It seems that in an event like this–a low-intensity slog played out over a very long time–there’s almost no way to suck so much that you can’t finish. There’s no opponent to KO you, pin you, or steal the ball, and you need zero coordination or athletic talent–it’s just walking. Physically the demands aren’t even very intense or the perils great: you won’t get a concussion or cascade off the side of Mount Everest. You can suck as much as you want for as long as you want, but unless you decide to quit (or you get abducted off the road by a UFO), you are pretty much assured of succeeding eventually. As Goggins says, “No talent required.”
In our last post, we talked about “fragmenting the load,” a fancy way of saying that you should chop up your workload into small, easy chunks. Psychologically, you will enjoy it more, and physiologically it turns out that you can perform a much higher volume of work that way. (And volume is the magic variable for the lazy badass.)
Twenty years ago in a normal gym, if you were doing deadlifts, you stood out as an oddball. And if you deadlifted and did two sets of five, it was a dead give-away. To anyone else who followed Pavel “the evil Russian” Tsatsouline, it was as obvious as a facial tattoo saying, “Hey, comrade! I’ve been reading Power to the People!”
In his milestone book, Pavel said two things that were heretical in the American weight-training world of the 1990s, which was still ruled by the ideas of bodybuilders. First, he said that almost all of us—especially average people—should base our training on the deadlift. Not the mullet lift bench press and not the squat, but the much-feared, unjustly maligned deadlift. Second, and shockingly, he advised deadlifting almost every day. Bodybuilders would never dream of working a bodypart more than three times per week, at a maximum, and certainly not the deadlift. And many American powerlifters deadlifted at most twice a month. But Tsatsouline was coming from a different world, the world of Soviet sports science, with its time-honored technique of jacking up volume by using frequent workouts, modest weights, and lots of sets.
Specifically sets of five. In the Soviet tradition, five reps is almost a magic number. It occupies a sweet spot in the rep range. First, it keeps intensity modest. On a set of five, even if you go all-out, it’s hard to use much more than 80% intensity (meaning eighty percent of your 1-rep max). If you’re smart you’ll go even lower—mostly I’d stay close to 70%—but even if you get over-enthusiastic and add too much weight to the bar, as long as you’re doing sets of 5, you can’t overdo the intensity too badly. Think of the 5-rep set as a kind of circuit breaker that keeps intensity in the safe range.
Second, because sets of five are fairly short, you can hold good form. That is a very, very big deal. When people get injured while squatting, for example, you can usually blame it on fatigue. They’ll be 8 or 10 or 15 reps into a set, when the small postural muscles are tired and lazy, and their backs bow or their knees drift off track. Injury! But in a 5-rep set, you only need to hold your form and your mental focus together for considerably less than half a minute. Especially when using moderate weights. Less injury, less inflammation, and faster recovery. Over time, that means more volume, which means better training results. In sum, then, a five-rep set is short enough for perfect form and long enough to keep the weights reasonable.
So in Pavel’s first famous protocol, he prescribed just two reasonable sets of five, every Monday through Friday. Like most of his programs, he called for just “one pull, one press.” The workouts were short, lasting about 20 minutes, and refreshing. If you were following the program correctly, you really would end up feeling stronger and peppier at the end than the beginning. In fact, Pavel avoided even calling them “workouts,” which connotes exhaustion, and instead told you to call them your “practice sessions.”
Here as in all lazy badass programs, you avoid fatigue. To use another favorite metaphor, when you do fatiguing, high-intensity exercise, you are expending finite recovery resources, like withdrawing money from a bank account. It is fine to make a big “withdrawal” on game day, when something important is at stake. But you must not train like that regularly. In your day-to-day training, you deposit money into your account, with enlivening, invigorating practice sessions that are recoverable or even downright restorative.
Part 5 in our series “Tao of the Lazy Badass.” Find the first four installments here, here, here, and here.
You already know the First Law of the Lazy Badass: “Do a lot of volume while minimizing fatigue.” Today we teach you how to minimize fatigue.
When you accumulate volume (i.e. total reps), you’re depositing money in the bank. The deposits seem small and insignificant, but you make them often and with no sense of sacrifice. That’s important: we want you refreshed by your workouts and recovered quickly. That way you’ll crave your next bout of exercise—you dirty endorphin junky!—and you’ll be fresh and ready to hit the iron or the trail again ASAP. That is why the lazy badass minimizes fatigue.
Sounds great in theory. But how do you maximize volume without also building up fatigue? Get ready, because here comes the second big secret …
Fragment the load
“That’s pretty gnomic,” you might be saying. “WTF does that mean?” It means that you should space out the work. Chop it into bite-sized pieces.
Let me start with an example of the WRONG way to do a lot of volume.
In popular muscle media, there’s a renaissance in people writing about “German Volume Training,” the (in)famous bodybuilding protocol that, despite its name, probably originated in Hollywood with Vince Gironda, preceptor to the young Arnold Schwartznegger and “Iron Guru” of bodybuilding in the 1950s and ‘60s.
Vince taught trainees to rack up a lot of volume—so far so good!—but he made them hurry through that at a breakneck pace with very little rest. He prescribed a whopping 100 total reps per exercise, done in 10 sets of 10 with just 30-60 seconds of rest in between. That’s massively fatiguing. And you have to settle for using wimpy weights, because you can’t complete that protocol with even moderate poundages. And you will need days to recover from it. And it’s the opposite of fun and refreshing. It takes great willpower to do it even one time, and you will NOT look forward to doing it again.
Fatigue sucks, and that’s why it is contrary to the Tao of the lazy badass to rush through volume with little rest, a thundering pulse, and buckets of sweat. To delay fatigue and accomplish more total work, the lazy badass fragments the load by breaking it up into many short sets. Instead of completing your sets and reps quickly, space them out. For example, instead of blowtorching the muscles with high-fatigue sets of 10 reps, an aspiring lazy badass could do the following:
Set up a clock near your kettlebell / barbell / whatever. At the top of every minute, do an easy 4 reps. That might only take you 10-20 seconds, and that’s fine. Rest for the remainder of the minute. At the top of the next minute, do your next four reps. Keep repeating, making haste slowly. While your friend attempts the German Volume protocol with his trachea on fire, you’ll be happy as a clam. As the minutes tick by, not only won’t you tire out, you might actually feel stronger and zestier than when you started.
Your friend will be very lucky to complete his 100 reps at all; but you’ll cruise along contentedly, til after 25 minutes you’ve cranked out your 100 reps and gotten high on endorphins too. And if you start to tire before then and your heart rate starts to climb, no problem! Just drop down to 3 reps per minute. Or even 2 reps. There is no time limit here! Your only job is to accumulate volume, and there’s no penalty for doing it slowly.
This “on the minute” protocol is only one of the many proven ways for a lazy badass to fragment the load. In our next installment or two, we’ll talk about some of the other techniques. You can pick the one that suits your schedule and your pace the best. It makes little difference. They all follow the Tao of the Lazy Badass (which, once again, is to maximize volume and minimize fatigue) by breaking up the work into small, enjoyable packets with lots of rest smeared all over, like butter on pancakes.
Goruck Heavy (May 31 – June 1) commemorating D-Day. San Francisco. Thirteen entered (eight men, five women), ten finished. These are the lessons I learned, first about individual performance (part 1), then about us as a team (part 2), then about my gear choices (part 3).
Absolute Strength and Strength-Endurance
I confirmed my impression from last year that GORUCK events reward absolute strength. Strictly speaking, it might not seem like a “reward,” because you carry more and heavier weights for your team, but you receive the elemental joy of being able to do that for them. For the heaviest coupons, some teammates will lack the strength even to budge them, and others will be able to pitch in bravely but at an unsustainable cost. Ultimately, those top-end coupons must devolve onto a bull-necked, big-thighed few who have large enough reserves of absolute strength that they can spend pretty heedlessly without wrecking themselves.
That is a good time to be strong. If you are strong, you can give your teammates a gift that really means something: you can take on pain for them. No one can walk for them, no one can do their pushups for them, but big weights are different. If you are strong, you can take the sandbag from the small person and the exhausted person and spare them the punishment because it will cost you far less than it will cost them.
Granted, GORUCK events are not strength events, so there are few times when anyone needs to lift something at 90+% of 1RM. But I’d still classify them as trials of strength-endurance. That is, they test your ability to display sub-maximal strength over and over with limited rest. In my approach to strength-endurance, as in many other things, I follow Pavel Tsatsouline’s strategy: if you bump up your absolute strength through high volume, you’ll improve your strength-endurance too. As you raise your one-rep max in weighted pullups, for example, you need less and less effort for each bodyweight pullup and can crank out more reps when you need to.
Speaking of pullups, here alone among bodyweight exercises did I not tire out. For the PT test we cranked out 12 sets of 6 pullups, and to my surprise I found these easy. Three cheers for the “lazy strength” approach of high volume with low intensity!! Unfortunately, we did a lot more pushups (including burpees) than pullups, and I sucked. I’d like to whine about how, with my injury, I was reduced to three weeks of pushup training, but there’s a larger issue: I have always neglected pushups. Had I valued them like pullups and kettlebells, I would have put in a few hundred thousand reps over the years and developed a pushup foundation of granite. With kettlebells I’ve accumulated a million reps, so even if you imprisoned me without a single kettlebell—oh cruel fate!—as soon as I was liberated, in two weeks I’d have my groove back and once more make the 32kg bell my plaything. To a lesser extent, that’s true of pullups too. But I don’t have that kind of foundation with pushups, so I paid for it. If the cadres had wanted to smoke us in PT, and if they had “performance dropped” people who couldn’t keep up, I would have been in serious trouble. So guess what’s never going to happen again!
Speaking of pushups, Cadre Edge taught us some funky breathwork out of the Wim Hof method that involved deep rhythmic breathing followed by all-out pushups on a breath hold. I had never tried this, or heard of it, but it works and I’m incorporating it into my morning Wim Hof routine of breathing and cold water.
And speaking of breathing, I had no trouble doing it! For the first time in my life, this former chubby kid wasn’t near the back of the pack in aerobic endurance. This was a wonderful thing, because for all the strength-endurance challenges, this activity is called “rucking” for a reason, and you need a big aerobic gas tank to do anythingfor 24 hours, so I felt wonderful being able to burn along at close to 14 minutes/mile and experience that as active rest.
So three more cheers for low intensity and high volume! As with “lazy strength,” not only do I thrive on LSD (long, slow distance), I really enjoy it. I probably put in 300 miles in the last three months, and I loved (almost) every moment of it. It’s a time for solitude and meditative quiet, with the moderately elevated heart rate and rhythmic breathing that naturally inclines us to flow and trance states.
Spirit and psyche
I was more composed this year than last. There was no repeat of last year’s surf torture experience of existential horror at the wind’s shrieking, freezing hands pulling me into a tomb of pitiless entropy. Of course I knew that I was safe and not going to die, but I was a quivering wreck and I felt a lonely understanding that nature was prepared to annihilate me with as little notice as it would give a bug who drowns in a swimming pool. This year, there was none of that.
Nor was I tormented by a horrible inner soundtrack. I’m tragically susceptible to songs getting stuck in my head, and last time it was a Rod Stewart song and a Russian rap whose title roughly means, “Fuck you, biyotch.” It was terrible, a true torment. I’m not joking. Stop snickering. So this year I took drastic measures and stayed away from all music for a couple of days and ran a mantra in my head. Once we reached go-time, the mantra ran on an infinite loop all night and all day. Much better!
Strangely, I also had a couple of … “experiences.” It would be a stretch to call them visions, but during Cadre Edge’s first breath session I lost all sense of time and finitude for awhile and woke up (for lack of a better word) to an image of Shiva Nataraja dancing behind a very, very thin curtain. During the second session, which felt head-splitting (in a constructive way), I saw what I interpreted as Krishna in his cosmic form standing in front of the sun disk.
Fuel and hydration
I had the right idea but screwed up the execution by not drinking enough. As far as I can remember, the whole time I only drank 10L, even though I had access to more. That is about 25% less than I thought I would drink, and since my electrolytes were in my water, I wasn’t getting enough. Two or three times I cramped up suddenly and had to mooch some powder off of Mike the generous forester, who is no stranger to outdoor work and had electrolytes up the wazoo.
Nor was that the first time I have wound up short of electrolytes, so that is another item for my Never Again List.
Fueling went alright. Normally low-carb or downright keto, I planned to eat 25g of simple sugars per hour during the event. The idea is that because as a keto athlete you are fat-adapted, you can get away with eating half the carbs of a sugar-burner during a race and avoid GI trouble. And that worked perfectly. I got most of my calories from Tailwind powder dissolved in my water, supplemented with some caffeine additive and about ten tubes of GU. (Hint: Try the French toast flavor! I owe Lean Solid Girl big time for turning me on to those.)
In all, I ate about 3500 calories during the race, a little more than planned but with no ill effect at all. And according to my awesome Tanita scale, I used up a little under half of my body’s supply of fat and dropped from 12% to 7.5% body fat. That is instructive, because when camping I seldom take much food, instead subsisting mostly on bodyfat because it’s just so convenient to eliminate a lot of weight and bulk from my pack. That is one of the rewards of eating keto that compensate for the inconvenience. However, I can see that I’m not leaving myself much margin for safety in remote country. Since I like to camp far from human contact, where a broken leg could mean real trouble, I shouldn’t be quite so cavalier about relying on what turns out to be just a two-day supply of fat.
Heat and Cold
“Weather more than any other variable can break a motherfucker down fast.” –
This time I handled the weather much better, thanks again to Lean Solid Girl, who introduced me to the indispensability of a polypro base layer. On a couple of our misadventures, I ended the day soaked, cold, and even jackhammering while she stayed dry and happy. The difference? Polypro and Goretex. So I’ve made a standing rule that I must always have both in my pack.
That was good, because the oceanside wind was outrageous. If I had dressed as usual in short shorts and a cotton shirt, I would have been in trouble. I even got to see what would have been my fate. One of our teammates was very lightly dressed, and though he started the night as a top-level performer, come daylight I watched him drained of strength and awareness hourly as his body relegated him to “survival mode” and burned more and more of his precious energy just trying to keep his temperate stable. In the final half hour, I legitimately wondered if I was seeing a man swirling the drain into serious medical trouble. He had unbreakable mental fortitude and didn’t quit even when I thought he might pass out, but I was pleased not to be confronted with that choice.
Here at Lean Solid Dog HQ, we heard from an infantry reservist and Afghan veteran with a job, a grad program, and a young child to raise by himself, and he asked me to post my thoughts about getting lean again. I have definite thoughts on the subject, but my only qualifications for holding them are that (a) I’m naturally chubby but I’ve learned how to control that reasonably well, and (b) I’ve read and experimented with diet more than most people. With that caveat, here’s my $.02.
Lesson #1: Leanness mostly depends on how you eat
With modern food, it is possible to eat calories much faster than we can burn them. Yesterday, for example, I hiked 25 miles and used about 5500 or 6000 calories for the day. That’s enormous. But I joined friends for a good, long dinner, including a lot of bread and a pint of ice cream, and I was right back in calorie balance.
The other reason that leanness depends overwhelmingly on your diet is that when you exercise a ton, you goose your appetite upward too. Unless you’re paying attention to your eating, you’ll just inhale more calories to compensate, like I did yesterday. So unless you’re already a naturally lean freak of nature, no amount of exercise is going to let you mindlessly eat strudel and elephant ears ad libitum and get leaner. As the saying goes, “You can’t outrun a donut.”
There are tons of approaches to eating for leanness and health that are effective, enjoyable, and easy to embrace for the long term. And we now know a lot about which ones have the best track records.
Though it can help periodically to measure servings, calculate macronutrient ratios, and log your food intake, most people who stay lean for a lifetime settle into individual routines whereby they simply follow a few well-chosen principles. If you choose the right principles, you don’t have to do mental arithmetic all day long.
Lesson #2: Volumetrics
If you only read one thing about eating for leanness, make it one of dietician Barbara J. Rolls’ books about the approach she calls volumetrics. In her research, Rolls found that people tend to eat the same poundage of food every day, no matter whether it is high in calories or low. So if you want to shave calories off your menu without your body noticing, you can sneak in more stuff that weighs a lot in relation to its calorie content. Think of the old trick of loading up on salad before the main course. But that’s just the kindergarten level. Rolls and her team have worked on this for years and come up with very clever hacks. I can testify from personal experience that you can fool your body very convincingly; you will be full of very satisfying food and your body will not know that it’s being played.
If you want to geek out a little by surveying the leading approaches and the medical research about them, your go-to resource is Clarence and Carol Bass’s site. A former Mr. America, Clarence helped invent the “ripped” look in competitive bodybuilding, and for decades he has acted as both a one-man longitudinal experiment in lean living and a clearing house for scientific research on diet and exercise. In their own kitchen, Clarence and Carol eat much more carbohydrate than I can tolerate, but they also write approvingly about lower-carb approaches that work well for people like me over the long haul.
Whether you lean more toward fibrous carbs or protein or fat, Clarence guides you toward developing your own small repertoire of “go-to” meals that adhere to the volumetric principle of favoring heavy foods that taste good to you with a lot of liquid and/or fibrous bulk. Once you figure out three to five of these standard meals that fill you up with tummy happiness, you can pretty much go on auto-pilot.
Consider Clarence’s favorite breakfast: six kinds of whole grains, frozen fruit, milk, nuts, and even some shredded vegetables (!), mixed up in a huge, steaming bowl. I don’t do well on so much fruit and grain, but Clarence’s breakfast inspired my favorite go-to dinner, my Huge Dinner Salad: a pound or more of greens, a lot of shredded carrots, some kind of meat, a little tofu, a lot of cheese, a lot of nuts, avocado if I have some, and generous oil and vinegar, eaten directly out of a huge 10L serving bowl. If I’m going crazy, I put a little fruit on it. If I’m leaning out, I’ll measure how much cheese and oil I put in. Either way, it tastes awesome to me, takes forever to eat, weighs several pounds, and can be made very “lean” if I want with negligible difference in palatability and satiety.
Some other observations that seem to hold true for pretty much everyone:
Lack of sleep spikes your appetite.
Go to bed ridiculously early, in a room that is pitch black, and get 8 hours. You’ll get leaner.
Eating sugar spikes your appetite. Don’t eat sugar.
Anything you make in your kitchen is better than anything from a restaurant.
Bodybuilding and powerlifting spike your appetite. In fact, that goes for hypertrophy training in general. If you are adding much muscle, then unless you are using steroids, you are adding fat too. Nothing wrong with that, just be advised.
Bodyweight exercises work for me when I’m leaning out. I think I just eat less. When I’m powerlifting I can’t stop eating and put on weight as fast as a teenager, but my appetite isn’t changed much by a regimen of pushups, pullups, and bodyweight squats and lunges.
Ketogenic diets aren’t for everybody, but they sure work great for a lot of people. My sister transmogrified herself on keto in the most stunning fashion, shedding over 100# permanently. The food she makes is second to none, and in my judgment that’s the cornerstone of her success: she figured out how to love eating within her chosen regimen.
Speaking for myself, I get lean almost to the point of “shrink-wrapped” if I’m close to ketosis and I also restrict all my eating to a 10- to 12-hour window. It’s not a ton of fun, but it’s not very hard either, and it puts this naturally pudgy body of mine at about 9% body fat just like flipping a switch.
Some bodybuilders purposely go into a huge caloric deficit (e.g. 1500 kcal) for a short period. I can’t gainsay them–bodybuilders are the masters of body composition and they can accomplish freakish feats, but I’m not willing to make the sacrifices that they do. I’m lazy, so when I even bother to count calories or macronutrients at all, I take after Clarence Bass and just aim for small deficits. Clarence’s rule of thumb for leaning out is, decrease your food intake by just 250 calories a day, increase your energy consumption by 250 calories, and you’re on track to lose a pound a week. Trust me, that’s a lot and you’ll see the difference in your shaving mirror.
Finally, do as Clarence does: get a Tanita scale so you can track not just your weight but your body fat level. The navy “tape measure” method is decent, but it’s not precise enough. The Tanita scale measures pretty consistently in tenths of a percent. With that kind of precision, it’s easy to fine tune your routine. It’s $40, but it’s the most beneficial $40 you can spend. (Even more than a heart rate monitor.)
‘Nuff said. I emphasize again that I don’t have a lot of credibility on this subject. This post just represents advice from actual, credible been-there-done-that people that has stood up well in my (admittedly narrow) experience.
I am 20 days out from the “GORUCK Heavy” event. Normally I reserve this blog for content that I think will have general interest, not “training log” entries. But this month will be a little different, as I leave a sort of memo for my future self, and this post is a snapshot of my training right now.
What is a “GORUCK Heavy Challenge?”
For 24 hours, you and a team carry backpacks full of bricks and various sandbags or logs, with assorted calisthenics mixed in and periodic plunges into cold water. If I’m not mistaken, the evening begins with a PT test (a timed run, pushups, situps, and maybe pullups), followed by a timed 12-mile march. After that, a vomitous PT beat-down sardonically called the “welcome party.” And then you march around together carrying stuff for the remainder of the 24 hours. Typically the team covers 40 miles and the completion rate is 50%.
Last year I did a shorter version of this, called the “GORUCK Tough,” that lasted only 12 hours. All of our people completed the event.
Last year I trained in full ketosis and only started eating M&Ms and the extremely awesome caffeinated German military chocolateduring the event. This year I’m follow low-carb endurance champ Zach Bitter’s approach instead, allowing myself 15-30% carbs to support a high training volume in this last month. When I start my taper, on about D-7, I’ll go back into ketosis and stay there except for a wee little carb load on D-2 and D-1.
Last year I competed at 162 lbs. and 9% bodyfat. For me that’s tiny. This year, I was persuaded that muscle mass pays in ruck marching so I decided to carry an extra 10 lbs. of muscle. As of today, I’m 175 lbs. at 11% bodyfat and I’ll probably stay right here.
I got both arms injured in a car accident, and they’re only now returning to something like normal, so I feel that I’m behind on resistance training. I’m relying on GTG and ladders for pushups and pullups, and a few days a week I do one high-rep set of 16kg kettlebell snatches if joint health permits. (If you’re not familiar with GTG and ladders, stay tuned. I’ll cover them soon for the “lazy strength” series.)
Amazingly, right now this is my strong suit. For months I’ve been racking up lots of volume, roughly using Stu Mittleman’s approach. (I’ll cover this soon too.) Most of it has been actual ruck marching, including lots of 12-mile rucks and one 24-miler, but there’s been some variety too: a little biking and running and sometimes wearing ankle weights. (Since the upcoming event will start with a 2-mile run, during the next couple weeks I’ll have to practice a few of those, just so that my ankles and calves remember what to do.)
My recovery stinks. Rectifying that has to be Priority #1. April is my busiest month and my sleep schedule was torn to shreds. For the remainder of this month, lights-out is 10pm.
We’ve all had friends who exerted unhealthy influence over us. They were charismatic and had qualities we wanted to emulate, but in the exuberance of growth we also idealized them for a time and didn’t want to accept that they too were just fragile, finite people with foibles, not all-purpose role models. And so we had to set grown-up boundaries rather than follow our friend into something self-destructive. Yes, your buddy was totally right all along about your ex-girlfriend, and yes, you should work less and invest more in enjoying life. You can learn a lot from him. But no, he’s dead wrong when he harangues you, “Dude, you have got to date a stripper at least once in your life!” You really do have a lot to learn from your friend, but he is not an oracle. Boundaries.
I’ve reached that point with GORUCK’s MACV-1 boots. I wanted them to be my Boots to End All Boots. And they really did expand my mind beyond just my reliable, elephantine, 5-pound pair of Bundeswehr clompers. The MACV-1s are nimble, minimal, quick-drying, good-looking, and they feel light as a pair of socks.
So I didn’t want to acknowledge that whenever I wear them to go down hills, I slip and fall. The first time seemed like an anomaly: I was going down a steep, washed out, crooked defile and it was just bad fortune, I supposed, that the first time I wore the new boots there, my foot slid from under me and I dropped into the gully on top of an anthill. But it kept happening. Every single time I hiked downhill, even on a pretty tame surface that didn’t warrant a second thought with other boots, I’d step on some gravel or mud and go down hard.
I tried ameliorating the problem with smaller steps, different balance, or fuller foot contact. But then SWOOSH! I’d slip again.
No more. I’ve been in a classic cognitive dissonance trap—high hopes, with a lot already invested, and I’ve denied mounting evidence that if I stubbornly continue wearing the MACV-1s in the hills, I could pop my knee like a chicken joint.
They’re still great for pavement and flat, hard dirt paths, but I’ll never again put 100# on my back and roll the dice with these going down a hill. Unfortunately, they are a no-go for the GORUCK Heavy.