What movement and training patterns am I talking about, exactly?
Shift away from “one size fits all” periodization.
Grok didn’t follow a predetermined workout routine or fitness program. Instead, ancient humans autoregulated their physical activity according to energy availability and expenditure. If yesterday was a heavy day of hunting, butchering, and carrying the food back to camp, and food was plentiful for the next few days, what would be the point of going out again and expending more energy? Heck, he might take a deload week if he could get away with it. The only reason we train hard on consecutive days is because the program says to do it. Because we think we “have” to workout. If we listened to our bodies, like hunter-gatherer ancestors had to, we’d take a lot more rest days and we’d actually get more out of workouts.
Unfortunately, “one size fits all” periodization makes for easy programming. Instead of coming up with personalized routines for each athlete, you hand everyone the same program. Sometimes this works. Total novices respond well to any kind of physical activity, and they’re coming from a similar starting position, so a general program will work for them. That’s one reason why beginning strength routines like Starting Strength can get anyone starting from scratch fairly strong fairly reliably. But to optimize performance and training adaptations, you’ll have greater success with dynamic programming that heeds the athlete’s dynamic needs.
You know how I’ve always said make your long, easy workouts longer and easier and your hard workouts shorter and harder? The foundation of Primal Blueprint Fitness is lots (and I mean lots) of low level activity. Easy walks, hikes, cycling, even jogging (depending on your base fitness level) all qualify, as long as you avoid dipping into the medium-high intensity zone for too long and too frequently. We punctuate this slow, frequent movement with infrequent bouts of extremely high intensity – strength training and sprinting. From the available anthropological and ethnographic evidence, this seems to characterize the likeliest activity patterns of paleolithic humans. Humans were obligate walkers, with modern foragers putting in an average of 6 to 16 kilometers a day (PDF). And when they weren’t walking, they usually still had to constantly move in order to perform the day-to-day tasks required for survival. Bursts of intensity – lugging a heavy carcass, throwing a spear, climbing a tree to grab honey, sprinting after something – were relatively infrequent but no less crucial in shaping our fitness.
Modern endurance athletes are beginning to incorporate something called polarized training, which is characterized by spending 80% of training volume in the low intensity zone and 20% in the high intensity zone – extremely similar to the projected patterns of hunter gatherers. Comparisons between polarized training and more conventional threshold training (with 57% of volume as low intensity, 43% as medium intensity, and none at high intensity) in trained cyclists found that polarized training resulted in greater systemic performance adaptations. And in runners, cyclists, triathletes, and cross-country skiers, polarized training resulted in greater endurance performance adaptations than threshold training, high intensity training, and high volume training. At first glance, this seems paradoxical because most endurance events occur in that medium-high, lactate metabolism zone that polarized training appears to neglect and threshold training specifically targets. But the results speak for themselves; training the extremes (both high and low) can improve performance across the spectrum of intensities.
Modern athletes have taken this concept and run with it, creating the “train low, race high” modality. From cyclists to marathoners to triathletes, endurance athletes have begun including low-glycogen training sessions in order to improve their fat burning capacity and glycogen conservation. Then, when it’s race day, you load up on glucose, fill your muscles with glycogen, and enjoy the benefits of fat adaptation. You can go longer without dipping too much into your precious glycogen, and by the time the last leg of the race rolls around, you have more glycogen left over than the next guy who’s bonking. The latest exercise science agrees: athletes should incorporate “train low” days in order to take advantage of this ancestral metabolic pathway.
Importance of strength training for endurance athletes.
Back when I was competing, endurance guys dabbled in strength training, but a lot of it was for show and primarily focused on the upper body. A belief that training the legs with heavy squats or deadlifts would only tire you out, slow you down, or run the risk of injury ran through the community and so people neglected their lower bodies. Plus, after the kind of heavy, chronic sessions we’d frequently put in, the last thing anyone wanted to do was lift something with their legs.
I don’t know about you guys, but I’d say this is all a very strong sign that we’re on the right trackwith all this “heed the lessons of the past and run them through the prism of modern scientific research” stuff. Wouldn’t you?
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Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.