Episode 6: How I Structure a Week of Running + Lifting (Full Breakdown) скачать в хорошем качестве

Episode 6: How I Structure a Week of Running + Lifting (Full Breakdown)

This video goes through a week of running & lifting for my upcoming 74-mile ultramarathon. The main theme is keeping my hard training days hard while actually going easy on my low impact training days. These points are applicable to anyone training as it will universally help maintain progress and mitigate fatigue or injury. As discussed in the video, here are my 3 takeaways for why structuring your training this way is essential: 1. Nervous System Fatigue Management: "I'm not really sore, but my legs just feel dead" is definitely nervous system fatigue. Sprint/threshold work and heavy lifting require VERY high motor unit recruitment and high neural drive. That will increase sympathetic activation, elevated catecholamines and cortisol spikes. Over the course of scattering demanding workouts throughout the week, you create repeated neural stress spikes, incomplete neural recovery and chronic sympathetic dominance. Lastly, for reference here, the sympathetic system is stress, and the parasympathetic system is primarily focused on recovery. 2. Muscle Damage and DOMS Management DOMS stands for delayed onset muscle soreness, and it's caused by eccentric mechanical tension and the inflammatory responses to that tension. It's best managed stacking hard workouts together. The bad approach to managing this is to inflict damage that leads to partial healing then more damage back to more partial healing. Your body never fully recovers during this approach, and most people train like this without even knowing it. The best approach is to inflict damage that leads to full healing through lowering the training intensity. After this your body will adapt to that training and creates stronger tissue. 3. Fatigue Resistance Adaptation When done correctly, training under fatigue can increase your tolerance for fatigue. This is more of a placebo effect, but it can certainly affect your familiarity with discomfort and elevate your late race durability. It's important to note here that too much running on trashed legs can increase injury risk, reduce running economy overtime and overload tendons. So proceed with caution on this point. There are a few ways this currently applies to me: prioritize high quality hard runs, low volume heavy lifting and sticking to true zone 2 easy days strategic fatigue exposure that's not constant implement back-to-back long runs put all lower body lifts after interval work