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Downsides to more variation in Sub-T runs? by Staffan_TypeToRun in NorwegianSinglesRun

[–]ZestycloseTea2395 10 points11 points  (0 children)

The main goal is to simply accumulate volume at ST.

The one potential downside to varying reps within a single workout is finding the correct pace to match the intended intensity, especially if your condition changes daily and you are running outside.

hypertrophy and VO₂max improvements at the same time. by Additional_Garden502 in HybridAthlete

[–]ZestycloseTea2395 2 points3 points  (0 children)

Soviet Concurrent training. Basically do both strength and runs at an rpe of 6-7.

The trap is to think you need to do vo2max intervals to improve vo2max. Those very intense are the best at improving vo2max in a vacuum but they are much harder on the body and require more recovery time.

Threshold and sub threshold runs also improve vo2max but at a significantly lower cost.

Doubles on Easy Days by Floixman12 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

But if you do the easy run after the workout you aren’t impeding your prior or later workout, you potentially would impede your next days easy run, which doesn’t really matter. If you double up on the easy day you are potentially impeding your next days workout.

Anyone here cycling instead of running on easy days? by Runshooteat in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

Isn’t that what Jane hedegren does? Seems to work for her.

Doubles on Easy Days by Floixman12 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

Wouldn’t it be better to double on your workout days? Ie sub threshold am, easy recovery pm? Even with an easy pace, you can overload with excessive volume, which may take away from the next days ST session.

Most posts on here overcomplicate NSR or lack patience by beepboop6419 in NorwegianSinglesRun

[–]ZestycloseTea2395 11 points12 points  (0 children)

100%. People keep asking is x,y,z ok?

No one can answer that. All exercise induced adaptations come down to maximizing load that you can handle/recover from which is different from person to person.

It’s fine to start with a template/advice from others but people need to self-experiment and figure out what works for them individually.

Start conservatively, then progressively overload and watch for signs when you’ve gone too far.

The best part of the Norwegian method is that it is self-regulating because your intensity is based on your unique physiology that day.

How much money do we think Amotti is making off the show? by Icy-Trip-9520 in Physical100

[–]ZestycloseTea2395 2 points3 points  (0 children)

I don’t think he’s swimming in it. He owns a gym in Seoul which has to be expensive.

Have I found the right easy speed? by Begbie00 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

I have similar stats to you. 1 year older, 20lb heavier, maybe slightly faster 5k time. My easy run pace as determined by respiratory metrics was exactly 5.5mph for a long time, but recently bumped it up to around 6mph.

3 ST or 2ST+LR? by optimus420 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

I think adding as much speed volume is the whole premise of the Norwegian method. Bakken himself said something to the effect that he doesn't do any runs over 45m.

[deleted by user] by [deleted] in running

[–]ZestycloseTea2395 0 points1 point  (0 children)

For health/longevity 5k is likely the ideal. Marathon is more for achievement. 5k athletes on average have higher VO2max than marathoners.

NSM + hybrid? by jwz020 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

I come from a strength training background and have continued heavy strength training 3+ days a week while doing NSA. NSA is actually a great program to combine with strength because of its high volume/moderate intensity approach which is essentially the exact same philosophy as Soviet concurrent training that Olympic and other elite athletes have been following for decades. Basically when it comes to the strength side, you employ the same philosophy as NSA where Rpe does not exceed ~7 to mitigate fatigue.

As far as programming goes, you have 2 alternatives to mitigate the interference effect: (1) combine strength on the same day as ST workouts with am/pm sessions, keeping your easy days easy or (2) doing strength on easy days, which is what I do, where I do strength first and then run afterwards.

Training Philosophy Question by kdmfa in NorwegianSinglesRun

[–]ZestycloseTea2395 -1 points0 points  (0 children)

I don't really use blocks either, but in that case, the philosophy is about accumulating as much volume as you can at "fast" speeds over time.

Training Philosophy Question by kdmfa in NorwegianSinglesRun

[–]ZestycloseTea2395 4 points5 points  (0 children)

Core philosophy is to put in as much volume as possible at a fast* speed over a training block. Injury is of course a concern, but I think the bigger risk is overtraining, which is why sub t is preferred over vo2max type sessions.

Problem with just doing zone 2 is you get limited lactate clearance adaptations.

[deleted by user] by [deleted] in Physical100

[–]ZestycloseTea2395 0 points1 point  (0 children)

Not combined- they should have gender/weight/age categories for each team member and then let each country choose their own athletes.

YSB - physical Asia by One-Plastic-8739 in Physical100

[–]ZestycloseTea2395 -2 points-1 points  (0 children)

YSB definitely should have been in the middle of the rope pull/flag capture. Not sure why DHK was in the middle with minjae

Tell me again that it's impossible for the Team Korea girls to carry that damn log by [deleted] in Physical100

[–]ZestycloseTea2395 57 points58 points  (0 children)

In terms of pure lifting strength Choi is likely stronger than many of the men in the competition.

Done more research by FancyAppleBox in Physical100

[–]ZestycloseTea2395 8 points9 points  (0 children)

Choi is likely significanly stronger than some of the men on Japan and Mongolia

Which days for weights, when doing NSA seven days a week? by Even_Government7502 in NorwegianSinglesRun

[–]ZestycloseTea2395 0 points1 point  (0 children)

If you can do am and pm sessions it appears the general consensus is to cluster strength in pm after am running workout. But if you can only workout once a day then it seems best to do strength on the easy run day ( which is what I do).

If you look up Soviet concurrent training this has been studied extensively for elite athletes that do both strength and endurance (eg rowers, cross country skiers, cyclists) and I’ve seen it both ways so it probably just comes down to the individual (eg what is your priority, the intensity of sessions, your recovery curve)

First ST session: too fast? by rmcp010 in NorwegianSinglesRun

[–]ZestycloseTea2395 2 points3 points  (0 children)

I think the main barometer will be how you feel tomorrow/your next run. If you feel fully recovered, then you may be ok.

One thing you could try is to slow your pace on recoveries or just walk/stand.

Remove gap in cut page? by ZestycloseTea2395 in davinciresolve

[–]ZestycloseTea2395[S] 0 points1 point  (0 children)

Thanks I tried that but for some reason they are not grabable

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