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lylemcd 10-30-2009 10:51 AM

Methods of Endurance Training
Part 1 on the main site

Overkill 10-30-2009 12:09 PM

I absolutely can't wait for the next article (although I guess I have no choice :)) I've actually been meaning to start a thread specific to mitochondrial biogenesis and protocols but it looks like I won't have too. I just need a little patience.

Thanks for the great stuff here, Lyle.

lylemcd 10-30-2009 01:25 PM

Don't get too excited, it won't be anything you haven't seen a million times before. I'm just going to pro and con it and look at different stuff like I always do.

Overkill 10-30-2009 01:28 PM

Hmmm, I actually have a couple of specific questions but I'll hold onto them just in case they get answered anyway.

lylemcd 10-30-2009 01:35 PM

Ah go ahead and ask, if npthing else, it may spur me to write that much more verbiage to cover it all

Overkill 10-30-2009 02:09 PM


To cut to the chase I was wondering what your thoughts were on Joel's HICT method in terms of mitochondrial biogenesis. I didn't expect you do discuss this method specifically in your series but I thought you might discuss enough that I'd be able to form my own opinion on it.

The reason behind my question is that I have chronic shin splints and could never put in the "road work" that most other fighters do. I've used mostly bag work and sport specific stuff for conditioning and my heart rates actually look pretty good when it comes to recovery, work capacity, and all that jazz but what I noticed is that when actually fighting (or just sparring) my legs fatigue fast and hard. They start to burn and all that good stuff then before you know it I'm gasping for air and this is all very odd because when it comes to anything else we do in class I'm in the upper percentile of being conditioned. Pad work and all of that I'm an animal but I don't have to move much. Even my trainers donít understand why I gas so bad when I spar considering the performance I show in other exercises. My *theory* is that because I've looked for things that didn't involve running I've unintentionally ended up doing things that didn't even involve moving around that much so I think that my local endurance in my legs is probably crap (I move and bounce around a lot when I fight) so I'm guessing that I just have never developed the mitochondria, enzymes, capillaries, and all that stuff in my legs and it's causing me to gas.

I'm starting to use bikes and ellipticals more to build up leg endurance and I'm looking for means of focusing on the local stuff vs. things like the heart which I seem to be in decent shape with. So, long story made very shortÖ for local leg endurance Iím wondering if simply doing the LSD stuff on the bike (for example) will do more for that or if thereís something to the HICT thing that might make it superior in this specific case.

LBSS 10-30-2009 04:24 PM


2. When acid is produced, the body can metabolize it better
Otherwise, awesome article, as usual.

Heavy_Lifter85 10-30-2009 05:19 PM


So what, you ask, turns on AMPk? Basically, AMPk is activated when the energy status of the cell is disrupted. So under normal conditions, the body is using ATP for fuel but can make as much as it needs. When you start exercising, the body canít make ATP quickly enough and you get an increase in something called ADP (adenosine diphospate, itís just ATP with a phosphate stripped off of it).

And this shift in the ATP/ADP ratio is what turns on AMPk; basically the cell ísensesí that itís energy levels have been disrupted so it turns on other stuff to try and combat that; AMPk activation is a big part of Ďwhat happensí. And when you activate AMPk along with doing a bunch of other stuff you get an adaptation. Mitochondria proliferate, aerobic enzymes increase; endurance improves.

PlankIt 10-30-2009 05:36 PM

adenosine diphosphate

Heavy_Lifter85 10-31-2009 06:26 AM


Originally Posted by PlankIt (Post 63875)
adenosine diphosphate

No, AMP.

As in 5' adenosine monophosphate-activated protein kinase.

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