Joel: Hi there. I'm Joel Jamieson.
Howie: And I'm Howie Clark.
Joel: And in this week's episode of 8WeeksOut TV we're going to give you week three of our free four weeks conditioning program.
All right. So in the first couple weeks of the conditioning program we've used the Cardiac Output Method, we've used tempo intervals. What's the other one?
Howie: High resistance intervals.
Joel: High resistance intervals. So we've used those three methods to really build the foundation for conditioning. And the question is now, what's next? You've got to figure out a way to increase the load so the body keeps adapting and that's what we're going to be talking about this week. We're going to throw in one of Howie's favorite methods, the Threshold Method, so let's check that out.
All right. So the Threshold Method, as you can see Howie on the bike doing it now, is really about maintaining your power output in the range of your anaerobic threshold. Now to get your anaerobic threshold, there's a few different ways you can do it. The most accurate way is to do gas exchange, which you can do in a testing lab. If you don't have access to doing it that way, you're going to want to find it just by using the average heart rate of the 12 minute assessment you did in the beginning of the program.
And again, you want to make sure that that is position specific. So if you used a standing measure for 12 minutes, you want to use the heart rate doing standing activities. If you used a seated activity, you want to use a heart rate seated. And you don't have to do both. You can basically subtract five to ten beats per minute when you're seated or laying down, swimming or whatever, than when you are standing up.
But really the key is you just want to maintain that constant power output throughout and you want to be in that threshold range. So the idea of the anaerobic threshold being an actual number is false. It's really a range. It's hard to give you an exact number to go on.
You can also use the HRV score from Bioforce just as a real rough gauge. Again, it's a rough estimate, but if your HRV score is in the 80s, you're probably going to want to go in the 170 range, low to mid 170's. If your HRC score is in the 170's or below, you're probably going to be more like in the 160's, maybe even the 150's. If your HRV is up in the 90's or 100, then you can probably be in the upper 170's and maybe even low 180's
But really you want to find this pace and you're going to maintain it for three to five minutes for the purposes of this method, and we're going to do multiple rounds, so you're going to rest, for this purpose, two to three minutes. Then you're going to repeat that. You should feel tired.
The Threshold Method is fatiguing. You are going to start to feel fatigues towards the end of it. It's not going to feel easy and you really you can just kind of go by the pass that you can maintain for those three to five minutes throughout.
And the other thing is we really want to track how far you go, because one of the things you want to measure, which is a big improvement sign in your conditioning, is how far you're able to go, which is how much power you're generating and your lactic acid threshold. So the bike is a great one, because we can track exactly how much distance you covered over the course of the intervals.
Of course, you can run and measure it there, or rowing, or whatever the activity is, you want to have some gauge of how far you're going and we also want to look at how well you're maintaining that power over each interval. So one of the biggest things that we see to indicate that you're conditioning is improving is if we see you're able to go further over the course of the coming weeks, and/or if you're able to maintain that power as you repeat.
So if he's not loosing much between his first interval and his third or fourth, obviously that is a sign that his conditioning has improved because it tells you he's generating more of his power aerobically, which we covered last week in the anaerobic power reserve video.
But really, whatever exercise you want to do, you can mix it up. The bike is a great one because it's a low impact and you can measure how far you're going. The Kaiser bike, of course, gives you your heart rate readout from the [polar] stuff. Really, whatever exercise you want to do.
How long has that been?
Howie: About three minutes.
Joel: Okay. Keep going a couple more minutes. Really, whatever exercise you want to do, like I said, for three to five minutes, and we'll talk more about that and how to put that in the program coming up next.
All right. So that's the threshold method and, again, you really want to use the right range based on what position you're in. So if you're seated, your heart rate is probably going to be five to ten beats lower that if you're standing. And you can do anything from biking, running, swimming, sport specific work. You can do combat sports drilling and really a variety of stuff. Howie, what are your favorite things to do with threshold?
Howie: I enjoy running personally. It's sounds a little more intimidating than it is, but once you get up there and you find your threshold, and you're able to maintain your heart rate, you will definitely see your anaerobic threshold increase. And you're able to work.
Joel: More importantly is how much power you're generating at that threshold. That's a big part of what conditioning is. The more power you can generate at that anaerobic threshold, the more power you're going to be able to maintain, you're conditioning is higher.
Howie: Yeah. I mean it's a nice addition to the previous two weeks and I think people will definitely be seeing gains by now.
Howie: Yeah. It's that constant progression, like we talk about.
Joel: Absolutely. And make sure you should be receiving the details of this program in your email, as long as you've entered that in. And we're going to just kind of summarize. If your HRV is above 80 and your resting heart rate is below 60, you're going to do Threshold Method twice a week. You're going to cut back basically eliminate the cardiac output method you've been doing.
On the other hand, if your HRV is below that and your heart rate is above 60, we're going to go ahead and keep one of those cardiac output method days in there and we're just going to do one day of threshold. Because again, you really want to tailor what you've been doing, what you need to be doing to your ability.
And if your HRV is low or your heart rate is high, it really just tells us your work capacity is not as great and we don't want to just throw as much load as we can on you because in the long run you're more likely to over train and you're less likely to continually improve.
Howie: Less is more.
Joel: Sometimes less is more. So again, we'll see you guys next week with the final week of the four-week program and feel free to email us with any questions and we'll see you again next week.
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