Conditioning Spectrums and Tabata Protocols

So if you look at... So again, we look at strength qualities. So over here we have one rep max. Over here we have sets of 20. This is neural. This is metabolic. And then we have things in the middle. Maximal strength, function, hypertrophy, hypertrophy, strength endurance, muscular endurance, and whatever. When you look at the conditioning spectrum, it's the same thing. So if I have a lactic work lactic work aerobic work Cool that very simplified continuum of energy systems systems Okay volume and intensity have what type of relationship Inverse. So when things get more intense, the volume has to go down, right? When it's not as intense, the volume has to go up to manage total load. Conditioning is the same thing. If I'm doing steady state aerobic conditioning, right, that's going to be under 70 VO2 max. I'm going to need a lot of it that's the one thing people don't want to hear they don't want to hear that they have to get on a fucking treadmill every day put it at 15% incline and walk at 5km an hour I don't mind it because I'm watching lectures anyways I'm watching lectures and I'm turning on like 2 or 3 times normal speed and they're going ahhhh they look really fucking frustrated and they look all fucking like they look all hectic trying to teach like glycolysis and all this stuff And it's just so fucking funny because I know all the guys that are on the videos, and it's just so funny watching them do that because when you hear them at normal speed, they're really fucking slow and drawn out. Everyone tells the same question. Yeah. So all of my lectures, people have to put it on half speed, right, because I talk so fast. But, you know, that's the thing. You've got to do a lot of it because the intensity is so low. And you're looking for global conditioning, cardiovascular, respiratory conditioning. now that's not for everybody because people are time poor yeah yeah so how do we now that we have that set up and say this is what has to happen how do i modify that to save someone time cool work up the spectrum what about aerobic style intervals i run really hard for four minutes yeah and i take four minutes also yeah boom i do three or four of those i've got 30 something minutes great yeah what about to boss it's amazing to me that our industry is like a game of Chinese whispers right that's what you guys color we call it telephone yeah you get like 20 people in the line and you whisper something by the time it gets to the end it's like a monkey dishwasher yeah yeah dick washer purple monkey dish washer purple monkey washing a dish he heard what I wanted to say he heard what I wanted to say you can find me dinner later we got a nice place find me dinner so ok so it's amazing to me that like these trainers they get advice from you know their mothers brothers monkey dishwasher used to date Mr. Universe fucking Darwin from 1976 and he says you gotta do this and this is what Tabatas are and they never actually look up the fucking data. They just pay for a seminar and they believe anything you say. I can literally say anything I want and they'll fucking believe it. So I open up the first lecture with question everything even the shit that I'm telling you. If you think I'm bullshitting you challenge me. Yeah. Right? It's awesome. So you look at something like Tabata's, okay? Aerobic or anaerobic protocol? It depends on the intervals. It doesn't fucking depend on the intervals. The intervals are 20 on, 10 off. It doesn't fucking matter. Yeah, yeah, yeah. It doesn't matter. Yeah. You hit it hard, it's a four-minute protocol. Yeah, okay. It's still fucking aerobic. It's fucking aerobic. Yeah. But here's the thing. It does help with anaerobic fitness as well. Yeah, yeah. Up to like 25 to 28%. Yeah. Okay. So that's like a 25%. Like, that's the rest of his fucking aerobic. So that's a great protocol to give somebody. Yeah. So look, like, somebody is time poor, but we need the aerobic work. Cool. Give them a Tabata. Give them two to three Tabatas and do that for the hour. Yeah. Right? If they can't do the... The Tabata in research is hard. Like, they are fucking balls out, right? Okay, cool. You don't have to do it as hard. Yeah. Because if we're going to do a modified Tabata, you just do it as hard as you can. And it's still going to be aerobic because now you're doing it sub-maximal for the four minutes. Now it's less anaerobic and more aerobic, but as you get better... So you still wouldn't increase time if they lack... No, no, no. Protocols are protocols. Four minutes. 20 on, 10 off. Eight times. Four minutes. The thing is, you can increase the intensity. So let's say somebody, anybody, almost anybody can push the power. Okay, how do we increase intensity? Add more weight or move a little faster. As they get better at it, and you're looking at heart rate recovery. If you're wearing a heart rate strap, or you're just gauging RPE. They do it for four minutes, and they're fucking puking and dry heaving for eight. Cool. Three weeks later, they're only doing it for seven minutes. Is that progress? Seven minute heart rate recovery versus eight? Of course it better You keep working them down When they can do four minutes on four minutes off start loading weight And you can do this you can wash rinse and paint this for a fucking year until you got a guy who like a fucking ready for the CrossFit Games and he used to be 200 kilos But you're able to go harder, you don't need as much. But you're getting the same adaptations.