The 4-Hour Body Part 42

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On June 6, 2005, Martin Gibala of McMaster University appeared on CNN with news that seemed too good to be true: "Six minutes of pure, hard exercise three times a week could be just as effective as an hour of daily moderate activity."

Changes that were thought to require hours per week were achieved with just four to seven 30-second bursts of all-out (250% VO2 Max) stationary biking, with four minutes of recovery time between bursts. These bursts were performed 3x a week for just two weeks. Total on-bike time for the two weeks was a mere 15 minutes. Endurance capacity for this "sprint" group almost doubled, from 26 to 51 minutes, and their leg muscles showed a significant 38% increase of our friend citrate synthase (CS), one of the desirable endurance enzymes. The control group, which was active (jogging, cycling, or aerobics) showed no changes.

It seemed like a fluke.

It had to be repeated, and it was. This time with an even higher bar for evaluation: an 18.6-mile cycling test.

The sprint group followed the 30-second burst protocol. The control group performed more traditional moderate-intensity cycling for 6090 minutes at 60% VO2 Max. Both groups worked out 3x a week and were evaluated before and after with an 18.6-mile cycling test. The improvements were almost identical, as were the increases in muscle oxidative capacity.

Recognize that working long in the gym is often a form of laziness, an avoidance of hard thinking. Three to four hours per week or less than 15 minutes per week? The choice is yours-work long or work hard-but the results appear to be the same. Trust data instead of the ma.s.ses.

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That's where we have a cliff-hanger. This chapter was a last-minute addition, and dead-tree publis.h.i.+ng being what it is, there wasn't time to update before hitting the shelves.

Find the outcome here: www.fourhourbody.com/ultra.

Will it reflect my self-realization or self-destruction? Only time, or distance, will tell.

TOOLS AND TRICKS.

CrossFit Endurance (http://www.crossfitendurance.com/) Brian MacKenzie's homebase and house of pain, replete with workouts and forums. If you don't want to suffer or celebrate alone, there is a full listing of nationwide teams that train and compete together. Brian MacKenzie's homebase and house of pain, replete with workouts and forums. If you don't want to suffer or celebrate alone, there is a full listing of nationwide teams that train and compete together.

"The Marathon Monks of Mount Hiei" (http://der.org/films/marathon-monks.html) Check out this doc.u.mentary about the incredible Hiei monks from j.a.pan, and their path to enlightenment. The DVD shows their death-defying fasts, their vegetarian training diet, their handmade straw running shoes, and more. You can visit the following link for an 11-minute preview: Check out this doc.u.mentary about the incredible Hiei monks from j.a.pan, and their path to enlightenment. The DVD shows their death-defying fasts, their vegetarian training diet, their handmade straw running shoes, and more. You can visit the following link for an 11-minute preview: www.fourhourbody.com/monks.

ENDURANCE WORKOUT TOOLS.

Gmap Pedometer (www.gmap-pedometer.com) As nice as fancy gadgets can be for tracking your runs or bike routes, a Google Maps hack gives you the same data with no added equipment. Gmap Pedometer lets you superimpose your route over Google's map data, generating the distance traveled. The site lets you save your favorite routes and share them with friends. As nice as fancy gadgets can be for tracking your runs or bike routes, a Google Maps hack gives you the same data with no added equipment. Gmap Pedometer lets you superimpose your route over Google's map data, generating the distance traveled. The site lets you save your favorite routes and share them with friends.

Keson RR112 Roadrunner 1 Measuring Wheel (www.fourhourbody.com/roadrunner) This lightweight wheel is primarily used by real estate agents appraising houses, but you can use it to quickly measure short distances for sprints, whether around the block or on the track. This lightweight wheel is primarily used by real estate agents appraising houses, but you can use it to quickly measure short distances for sprints, whether around the block or on the track.

Seiko DM50L Metronome (www.fourhourbody.com/metronome) Brian suggests training your step per minute tempo with the help of this metronome. I found it easiest to use 90 beats per minute for one leg. Brian suggests training your step per minute tempo with the help of this metronome. I found it easiest to use 90 beats per minute for one leg.

Casio High-Speed Exilim EX-FC100 (www.fourhourbody.com/exilim) Brian uses this camera to videotape all his trainees at 30 frames per second. As he says, "you can learn more in one hour of video a.n.a.lysis than you can in a year of self-correction without video." Casio claims it can record slow-motion videos at up to 1,000 frames per second. Brian uses this camera to videotape all his trainees at 30 frames per second. As he says, "you can learn more in one hour of video a.n.a.lysis than you can in a year of self-correction without video." Casio claims it can record slow-motion videos at up to 1,000 frames per second.

"Pose Method of Running" by Dr. Nicholas Romanov (www.fourhourbody.com/pose-method) This book teaches running as a skill with its own theory, concepts, and exercises. Just mind the ankles. This book teaches running as a skill with its own theory, concepts, and exercises. Just mind the ankles.

CrossFit Exercises (www.fourhourbody.com/crossfit) Instructional videos of almost every single CrossFit exercise and routine. Instructional videos of almost every single CrossFit exercise and routine.

GENr8 Vitargo S2 (www.fourhourbody.com/genr8) This is the carbohydrate supplement that Brian uses to rapidly replenish glycogen. He can consume up to 1,100 calories an hour of Vitargo. Don't try that with Gatorade. This is the carbohydrate supplement that Brian uses to rapidly replenish glycogen. He can consume up to 1,100 calories an hour of Vitargo. Don't try that with Gatorade.

Trail Runner ( (www.trailrunnermag.com) The only magazine dedicated to off-road running, written by trail runners who have races and runs from 5K to 200-plus miles. The only magazine dedicated to off-road running, written by trail runners who have races and runs from 5K to 200-plus miles. Trail Runner Trail Runner's annual race directory features 1,100 trail races worldwide.

Born to Run ( (www.fourhourbody.com/borntorun) This book, auth.o.r.ed by Christopher McDougall, introduces most readers to the incredible Tarahumara Indians, a tribe of superathletes hidden in the mountainous deserts of Mexico, and details a once-in-a-lifetime foot race pitting them against US ultrarunning legends like Scott Jurek. It's a wonderful read that made a non-runner-me-finally get off my a.s.s and on the gra.s.s 3 times a week barefoot. This book, auth.o.r.ed by Christopher McDougall, introduces most readers to the incredible Tarahumara Indians, a tribe of superathletes hidden in the mountainous deserts of Mexico, and details a once-in-a-lifetime foot race pitting them against US ultrarunning legends like Scott Jurek. It's a wonderful read that made a non-runner-me-finally get off my a.s.s and on the gra.s.s 3 times a week barefoot.

Running Barefoot: Training Tips (www.fourhourbody.com/harvard-barefoot) Harvard's Running Barefoot project is one of the key drivers of the barefoot movement. This article provides basic forefoot striking and training tips for those who are just getting started. Harvard's Running Barefoot project is one of the key drivers of the barefoot movement. This article provides basic forefoot striking and training tips for those who are just getting started.

ULTRAENDURANCE SHOES FOR TRAIL RUNNING.

Inov-8 X-Talon 212 (www.fourhourbody.com/talon212) Of all the shoes Brian recommended, these are my favorite. Of all the shoes Brian recommended, these are my favorite.

Inov-8 F-Lite 230 (www.fourhourbody.com/f-Lite230) Inov-8 is a small manufacturer and will likely run out of stock, but there are other mainstream options: for trail running, get a low-profile shoe like the La Sportiva Crosslite; for asphalt, use "racing flats" like the New Balance 205.

ULTRAENDURANCE SHOES FOR ASPHALT AND HARD SURFACES.

Inov-8 F-Lite 220 (www.fourhourbody.com/talon220) Inov-8 F-Lite 230 (www.fourhourbody.com/f-lite230) These shoes appear above and are multi- purpose. These shoes appear above and are multi- purpose.

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End of Chapter Notes 23. This substrate-based training approach is not universally accepted. Proponents of the Central-Governor theory, for instance, posit that the altered metabolism is the effect, not the cause, of the improved exercise performance, which is brain-regulated. To learn more about the Central-Governor, This substrate-based training approach is not universally accepted. Proponents of the Central-Governor theory, for instance, posit that the altered metabolism is the effect, not the cause, of the improved exercise performance, which is brain-regulated. To learn more about the Central-Governor, The Lore of Running The Lore of Running and and Brain Training for Runners Brain Training for Runners are good sources. are good sources.

24. In a given interval workout, the "rep" duration shouldn't deviate more than 23 seconds. For example, if running 4 400, times of 1:27, 1:29, 1:30, 1:28 would be better than 1:20, 1:25, 1:30, 1:33. Learning to pace precisely is part of the training. In a given interval workout, the "rep" duration shouldn't deviate more than 23 seconds. For example, if running 4 400, times of 1:27, 1:29, 1:30, 1:28 would be better than 1:20, 1:25, 1:30, 1:33. Learning to pace precisely is part of the training.

25. Go to Go to http://www.gmap-pedometer.com/ and double-click to set start and finish points. and double-click to set start and finish points.

26. For the OCD runners: Alternatively, and this is Brian's preference, you can slow your speed slightly. In intervals, as a hypothetical example, this could be done by aiming to hit 200-meter repeats in 40 seconds each, as opposed to an original 37-second target. For the OCD runners: Alternatively, and this is Brian's preference, you can slow your speed slightly. In intervals, as a hypothetical example, this could be done by aiming to hit 200-meter repeats in 40 seconds each, as opposed to an original 37-second target.

27. If I wanted to then get aggressive, I could target a 19:29 5K, which would extrapolate to a 3:10 marathon, qualifying me for the Boston Marathon. To determine how your times at one distance translate to another, Google "McMillan Running Calculator." If I wanted to then get aggressive, I could target a 19:29 5K, which would extrapolate to a 3:10 marathon, qualifying me for the Boston Marathon. To determine how your times at one distance translate to another, Google "McMillan Running Calculator."

28. The aforementioned Badwater ultramarathon. The aforementioned Badwater ultramarathon.

GETTING STRONGER.

EFFORTLESS SUPERHUMAN.

Breaking World Records with Barry Ross Do as little as needed, not as much as possible.-Henk Kraaijenhof, coach of Merlene Joyce "Queen of the Track" Ottey, who won 20 combined medals at the Olympic Games and World Champions.h.i.+ps SAN JOSE, CALIFORNIA KORET ATHLETIC TRAINING FACILITY.

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Pavel performing a Zercher deadlift with 315 lbs. as electrodes measure muscular activity. (Photo courtesy Prof. Stuart McGill PhD and Spine Biomechanics Lab, University of Waterloo, Canada) Pavel Tsatsouline was punching me in the a.s.s.

It's not every day that you have a former Soviet Special Forces instructor punch you in the b.u.t.t cheeks. But it was the second day of Russian Kettlebell Certification (RKC), and we were practicing constant tension, one of several techniques intended to increase strength output. In this case, we spot-checked each other with punches. Pavel, now a U.S. citizen and subject matter expert to the U.S. Secret Service Counter a.s.sault Team, wandered the ranks, contributing jabs where needed.

Two hours earlier, Pavel had asked the attendees for someone stuck at a 1-rep maximum in the one-arm overhead press. He then proceeded to take the volunteer from 53 lbs. to 72 lbs. in less than five minutes: a 26% strength increase. Translated into more familiar terms, this would represent a jump in one-repet.i.tion max from 106 pounds to 144 pounds in the barbell military press.

There were dozens of such demonstrations throughout the weekend, and each was intended to reinforce a point: strength is a skill strength is a skill.

Not only is strength a skill, but it can be learned quickly.

I didn't realize how quickly until several months later, when Pavel introduced me to a curious sprint coach: Barry Ross.

Reducing the Irreducible In 2003, Allyson Felix was a 17-year-old high school student.

In the s.p.a.ce of 12 months, she broke all of Marion Jones's high school records in the 200 meters, went on to run the fastest 200 meters in the world, and then became the first high school athlete to go directly into professional track.

Her coach was Barry Ross.

Ross has spent the last 20 years looking for the most elegant answer to one of the biggest questions in all of sports: how do you make humans as fast as possible?

His solution has been to reduce the irreducible, beyond even what I thought possible. As I write this over fried calamari and cioppino at Fisherman's Wharf in San Francisco (it's Sat.u.r.day), I still can't believe that I've gained more than 120 pounds on my maximum deadlift in less than two months, with less than 10 pounds of weight gain. It's easily the fastest strength increase I've ever experienced.

In Barry's world, it's nothing special.

Here is a quick look at three of his athletes that you might find surprising: His best female multi-event athlete has deadlifted 405 pounds at a bodyweight of 132 pounds. (See her photo in this chapter.)His best female distance runner has deadlifted 380 pounds at a bodyweight of 138 pounds.His youngest male lifter, 11 years old, has lifted 225 pounds at a bodyweight of 108 pounds.

Nearly all of his athletes, including women, can lift more than twice their bodyweight without wrist straps, and all have gained less than 10% of additional bodyweight to get there.

The kicker: these results were achieved with less than 15 minutes of actual lifting time (time under tension) per week.

From Pac 10 t.i.tles in shot put, to gold medals in the 4100-meter relay, Barry's unusual methods are redefining what is possible. In this chapter, I'll explain how he does it in sprinting, and how you can do the same in the gym or in your sport.

The Effortless Superhuman Protocol The training protocol for Allyson Felix in 2003 consisted of the following, three times per week:

1. Dynamic stretching before each session ("over-unders," detailed later).

2. One of the following, five minutes rest between sets: 1. Bench press:1 23 sets of 23 reps or 23 sets of 23 reps or 2. Push-ups: 1012 reps2 3. Conventional deadlift to knees, 23 sets of 23 reps at 8595% of 1-repet.i.tion max (1RM). Bar does NOT go higher than the knee and is dropped from that height rather than returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric lowering portion, is critical for reducing hamstring injuries when also doing sprint training. Time under tension should be less than 10 seconds per set. For deadlift sets: Bar does NOT go higher than the knee and is dropped from that height rather than returned to the ground by the athlete. Dropping, and therefore avoiding the eccentric lowering portion, is critical for reducing hamstring injuries when also doing sprint training. Time under tension should be less than 10 seconds per set. For deadlift sets: * Plyometrics are performed immediately after the end of each set (box jumps * Plyometrics are performed immediately after the end of each set (box jumps3 of various heights 46 reps) of various heights 46 reps)* Take five minutes rest in between sets, with the five-minute countdown starting after plyometrics 4. Core exercise, 35 sets of 35 reps (isometric holds) 5. Static stretching [image]

[image]The workout Allyson used was predicated on research that suggested greater ground force support (applying force to the ground at landing), rather than shorter leg swing times,4 enabled runners to reach faster top speeds. The amount of support force needed to increase speed by one meter per second is equal to one-tenth the bodyweight. Skeletal muscle is a very effective generator of force. One kilogram can produce enough force to support 44 kilograms of ma.s.s. enabled runners to reach faster top speeds. The amount of support force needed to increase speed by one meter per second is equal to one-tenth the bodyweight. Skeletal muscle is a very effective generator of force. One kilogram can produce enough force to support 44 kilograms of ma.s.s.

Previously, coaches believed that a reduction in fuel supply to the muscle was the cause of speed drops. Research has since shown that the real cause of speed loss is the inability of the fibers to supply sufficient tension.

If you need more tension, you need more strength.

An elite athlete will impact the ground with approximately two times their ma.s.s while receiving an equal amount of push back from the ground. Ma.s.s-specific support force-the force muscles generate in response to impact-can exceed five times the bodyweight of the elite athlete and is delivered to the ground in approximately 0.05 seconds. Keep in mind that this is on one leg at a time. All other things equal, the stronger runner will win.

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The following sequence of photographs, courtesy of Mike Lambert, editor of Powerlifting USA Powerlifting USA magazine, shows the incredible Lamar Gant. Lamar, a member of the International Powerlifting Federation Hall of Fame, was the first person to deadlift magazine, shows the incredible Lamar Gant. Lamar, a member of the International Powerlifting Federation Hall of Fame, was the first person to deadlift five times five times his bodyweight in compet.i.tion: 661 pounds (300 kilograms) at a bodyweight of 132 pounds (60 kilograms). his bodyweight in compet.i.tion: 661 pounds (300 kilograms) at a bodyweight of 132 pounds (60 kilograms).

Here's how he does it: [image]

Barry has his athletes drop the weight at the top of the kneecaps (fourth photo in the series) to avoid hamstring injuries, which is also ill.u.s.trated in the below pictures: [image]

His athletes are taught to avoid straightening the legs prematurely and to also maintain a perfectly straight back,5 as if pinching a wallet between their shoulder blades. as if pinching a wallet between their shoulder blades.

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This strength training protocol allows running immediately after strength training,6 eliminating the need for a time-consuming split training. No lifts are done to failure. eliminating the need for a time-consuming split training. No lifts are done to failure.

Besides "over-unders" performed prior to the first exercise, there are no warm-ups in the workout.7 Over-unders are executed as follows: Over-unders are executed as follows: Using a power rack or hurdles, set one pin/hurdle to approximately 3032 inches and the other at waist height. Squat low enough to step sideways under the lower pin/hurdle, then immediately step over the higher one.8 That is one repet.i.tion. Do not use your hands or put them on your legs. Repeat six to seven times. Then move directly into work sets. Barry has his athletes lift the heaviest load of an exercise first, followed by sets with lighter loads, if needed. That is one repet.i.tion. Do not use your hands or put them on your legs. Repeat six to seven times. Then move directly into work sets. Barry has his athletes lift the heaviest load of an exercise first, followed by sets with lighter loads, if needed.

To estimate your 1-rep max (1RM) in a given exercise, just multiply your 5-rep max weight x 1.2.

The Basic Rule: Less Than 10 Seconds As a general guideline, we don't want time under tension for exercise sets to exceed 10 seconds, as we want to minimize lactic acid production.

Though lactic acid (often felt as muscle "burn") can be helpful in some circ.u.mstances, it can also delay recovery. In cases where athletes need to hit benchmarks in short periods of time, Barry wants to retain their ability to do the same workout for five straight days.

This approach is not limited to sprinting.9 One nonrunner example is Skyler McKnight, who needed to bench 225 pounds 20 times to be a starter for the San Jose State football team. There was just one problem: he could only complete three reps and had three weeks until the test. He had only 15 workout days to make the mark. Five days a week, he did five sets of two repet.i.tions with five minutes' rest between sets. He increased the weight but did not increase the repet.i.tion range.

On test day, he completed 18 reps and, yes, the coach was shocked enough to give him a starting position.

Consider another set of results from Greg Almon, strength consultant to the Chinese national speed skating team:

Dear Barry,I would just like to give you an update as to how my skaters have performed this year from switching to a Deadlift based protocol;The Chinese women's team has won more than 10 gold medals in the sprint categories (500, 1000m), as well as 10 more silver and bronze combined. We now have 5 skaters that skate 44 seconds or better in the 500m and broke the world record in the last compet.i.tion.It was tough to convince the coach to switch, but after several days of conversation, she agreed to try it. Our women skaters have increased their deadlift by an average of 115 pounds over the last 3.5 months and the results speak for themselves....Thanks again,Greg The New and Improved Trinity What has Barry refined and improved since Allyson's record-breaking performances in 2003?

Based on the latest research, he has narrowed his sprint-specific program to three simple and sequential training goals:

1. Compet.i.tion conditioning 2. Maximal strength 3. Maximal speed