In part six of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we focus on the category of strength training and sprinting—an area many devoted athletes tend to fall short in, despite their importance and effectiveness, as they can deliver tremendous performance improvement in a relatively short time—if done properly.
But when you disregard them, this leaves a lot of potential on the table. There are many reasons athletes end up avoiding strength training and sprinting (which I will cover in this episode), but part of honoring the Primal Endurance approach is including these complimentary workouts and improving your aerobic function—and this episode will reveal how you can do that most effectively.
 
TIMESTAMPS:
Strength training and sprinting will be covered in the “need to know” podcast.This is where a lot of devoted endurance athletes fall short and don't integrate these important types of workouts into their pattern. [00:25]
Improving your aerobic function will give you the most bang for your buck. [02:23]
Your body is forced to recruit the oxidative fast twitch muscle fibers.  There are two types of these muscle fibers. One type is for explosive behaviors and the other more for longer duration.  [05:42]
Doing some core work in the gym is important.  If your core becomes fatigued when you are racing, you start to exhibit poor posture, your stride length shortens and you start to get tensions and aches in your lower back.  [08:32]
Strength training can help athletes identify functional weaknesses. [10:57]
Many endurance athletes err by conducting what is called blended workouts. [13:01]
Endurance athletes with excellent cardiovascular endurance should focus on brief high intensity strength training sessions that increase raw strength and explosiveness. [16:39]
An extensive rest is appropriate and necessary to be explosive during the workout. [21:38]
Focus on brief high intensity sessions maintaining excellent technique. Strength declines more steeply than endurance with aging. Muscle strength correlates with healthy organ function. [22:41]
Primal essential movements represent a safe, simple effective, full-body workout sequence. [26:01]
Maximum sustained power training represents a cutting-edge strategy to improve absolute power and explosiveness. [28:07]
Get good at sprinting, and you get good at everything. Also helps with anti-aging. [31:36]
One of the most important benefits of sprinting is how it cuts you up like nothing else. [34:56]
A huge element of successful sprinting is you go there with a sprinter’s mindset that you are there to deliver. Use a consistent quality of similar time and perceived effort with sprinting workout. [38:41]
Sprinting in a pre-fatigued state is harmful for muscles and the central nervous system. [39:57]
A proper warmup entails dynamic movements that elevate your body temperature and lubricate your joints. Afterwards get a deliberate cool down. [42:01]
Running is the best sprinting choice because of the benefits of weight-bearing intense activity. [43:23]
The rest interval between sprints should be sufficient to ensure that respiration returns to near normal, muscles feel reinvigorated and mental energy is refreshed. [45:10]
 
LINKS:

PrimalEndrance.fit
Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
Brad Kearns.com
Brad’s Shopping page
Podcast with Robb Wolf
Podcast with Cynthia Monteleone
Brad’s video on proper skipping form

 
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