Is Zone 2 cardio really necessary? Should you focus on VO₂ max workouts or just sprint? In this episode, I answer a listener's question by sharing my full training routine and why sprinting—not long cardio—is the key to fitness, fat loss, and longevity. Learn how I train for explosive power, preserve fast-twitch muscle, and structure my weekly workouts for optimal performance and aging.
Whether you're in your 20s or 60s, you'll get smart tips to avoid burnout and build lifelong athleticism!
TIMESTAMPS:
The first step is to extricate yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly. [01:01]
Looking at Brad's current training regimen, we learn the benefits of maintaining that anaerobic conditioning, that explosive power in terms of longevity and a well-balanced regimen. [05:49]
The Cactus to Clouds hike is an example of Brad's performance of a 15-hour hike after he had no endurance training to prepare. [09:03]
The experts are now strongly concurring that preserving functional muscle strength and power and explosiveness and muscle mass is the single key to longevity. [12:41]
The fast twitch muscle fibers decline much more quickly and significantly than the type one endurance fibers. [15:01]
Falling is a huge risk factor as we age. It is very important to remain strong. [18:58]
Brad has switched from a lifelong endurance emphasis to recalibrating his mentality to appreciate stress and rest. [19:56]
If you drift beyond the fat max heart rate, you are inviting the opposite of your desired benefits from exercise. [24:56]
Kipchoge practices at about 83% of his weekly mileage in zone one. [27:15]
Now that Brad has hit the 60-year-old mark, how does he train? Brad's morning exercise pattern has changed a bit over the years, since he also has to prepare for his sprint workouts. [29:13]
Go barefoot as often as possible to regain the best foot functionality. [31:54]
Through trial and error, Brad has discovered that a high-intensity day followed by two easy days in a row, really works for him. [40:02]
It's not about burning calories through strenuous exercise, but rather fat reduction is about hormone optimization. [44:12]
The sprint workout always begins with extensive warmup and preparatory drills. [46:44]
Strength training is when you calculate 85% of your best time. You don't want to overdo it just to make it, you really want to feel it and feel like you're working hard. [54:52]
In the high jump practice, Brad does a variety of drills. [01:01:36]
After your tough workout you can bring back your parasympathetic system by lying down, resting, elevating your feet, and doing some nasal breathing. [01:03:22]
In the book, Body by Science, there is listed the Big Five exercise protocol. They are the Chest Press, Overhead Press, the Lat-Pull-down, the Seated row, and the Leg Press. [01:05:16]
The ways Brad uses CORDZ vary and there is little chance for muscle soreness compared to lifting weights. [01:09:38]
Keep your exercise things in plain sight around to entice you and remind you to take a few minutes to use them. [01:10:32]
Rest and recovery days was the third step to Brad's routine. This includes two full days after high intensity sprinting or high jumping sessions. [01:13:42]
Sometimes the tendons fool you when they become inflamed. [01:17:49]
Try to build a habit of blocking out a time of day for your training. [01:21:25]
Brad's diet is focused on meat and fruit. [ 01:23:10]
De-emphasize your devotion to steady-state cardio. [01:26:18]
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