The Quick and the Dead: Total Training for the Advanced Minimalist

Thus, programming becomes very straightforward: a set of 10 every three minutes.

Russian scientist Andrey Antonov calculated that a regular untrained adult’s heart pumps out enough oxygen to enable him to keep up with advanced runners in a long-distance race. Then why does he not [keep up]…and, moreover, gets out of breath climbing to the third floor? Because his muscles have few mitochondria…Without

The authoritative Russian military Encyclopedia of Physical Training teaches us that both hypertrophy and aerobic training demand less variability than power and strength training. In other words, we can get away with flat-lining the load for awhile.

the greater the speed component in low-volume maintenance loads, the more pronounced their detraining prevention effects.

AMPK is the master switch that initiates the chain of events leading to mitochondrial biogenesis.

glycolytic power repeats, a smart type of glycolytic training that maximizes the benefits of acid while minimizing the problems caused by it. More about this type of training in the future.

Per Russian poet Yuri Levitansky: Each chooses for himself His woman, his faith, and his road. To serve the Savior or the devil, Each chooses for himself. Each chooses for himself The words to love and pray. The blades to fight Each chooses for himself. Each chooses for himself His shield and armor, staff and rags. The measure of the final penance

Dr. Mike Prevost agreed: This approach can be really effective…include some Hindu pushups, bodyweight squats, yoga poses, a bit of sprinting, some flexibility work, balance work (like on a slack line), lots of walking, some practice with break falls and rolls, swimming...

Traditional athletic training periodization calls for a preparatory period and a competition period. The former builds stable long-term adaptations in strength, endurance, and other qualities. The latter does not build anything, but creates the perfect short-term conditions to realize the potential built in the prep period. If one is peaking for a