Polarized Training with Stephen Seiler

By popular request, this is our episode with Sports Scientist Stephen Seiler. We talk about Polarized Training, as well as his ‘Hierarchy of Endurance Training Needs’.

We cover some really interesting and practical information that you can take to your own training patterns today. Regardless of your training the idea that we should have focus and a purpose to our intensity and volume

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MENTIONED IN INTRO

•  – HABITS QUICK START GUIDE 
• ted talk with Stephen Seiler 

Elite vs. amateur -> there are differences but also some commonalities

   – elites have time and can train as much as can

    – best athletes train a lot

    –

Amateur have limits on time

BUT -> there is intensity distribution of time And recreational need that almost more! Not limited by NEED to recover like elites. That is the problem (the black hole) medium intensity

 –  => Black hole workouts (training in middle intensities where feels good, ’30min run’ ) LINK to Outside article

 

80:20 – (polarized)

Remember, there are no “toxic” intensities over one or a few sessions. But over time, it is easy to adopt a toxic intensity distribution.

— Stephen Seiler (@StephenSeiler) April 18, 2017

Media influence and interpretation of training

 

Hierarchy of Endurance Needs

– Hype of training / quick fixes

 – need to establish basics

 – buying gains,

– the pyramid/hierarchy of endurance needs

      -> inspired by Hype Cycle or Curve (link) that has expectation, dissolution,

 – the basics aren’t sexy/ profitable

 – all about doing the work

  – also similar to Maslow’s Hierarchy

Basics first (volume, HIT, distribution)

Then other stuff (periodization, blocks, altitude, peaking etc)

-> higher elements have risk: low-cost reward (response, sickness, decrease training)

– average person focus low-cost techniques

– eating the cake vs. making the cake

– aerobic conditioning allows fast recovery

 

Crosstraining:

Sufferfests –