What is everyone biggest takeaways from the episode?
I think mobility and posture have a lot to do with this. I know nothing of yours, but I'll be 65 in a few months and no one treats me like I'm old. I couldn't say why with any certainty, but I think it has to do with the fact that I don't look "stiffened up" to most people.
-S-
My read of it:I have a bit of mixed feelings towards this interview that are also reflected in this thread.
On the one hand the time went by quickly and I think it was a great summary of a lot of important concepts.
On the other hand it didn't excite me as much as the Tim Ferriss interview.
I guess as someone who has read almost all of Pavels articles and most of his books there was not as much new info and I had hoped more for more dialogue and interaction (less presentation), some hints about upcoming works and more of Pavel's wit and humour.
That being said I think it was a great summary of important SF concepts. And it is easy to overlook some very great points. Fortunately most of them have already been named in this thread.
For longevity train fast twich: Train fast or train heavy.
For health focus on the big things: Mitochondria (ballistics, steady state endurance, cold, fasting, breathing), strength, sleep quality, a diet that works for you.
Pavel walks his talk: Q&D is not just "some protocol" that is mainly a sellable product (which is so common in the fitness industry) but reflects his own minimalist routine.
Only 2 out of 4 weeks should be hard/heavy training, never more.
Step cycles are great for developing tissues, bones, ligaments, tendons, etc.
Step cycles and variable wave-loading are more resilient when training has to be suspended (think illness, travel time, etc.) than progressive overload.
I found his remark very interesting that calisthenics requires way more coaching.
I have a bit of mixed feelings towards this interview that are also reflected in this thread.
On the one hand the time went by quickly and I think it was a great summary of a lot of important concepts.
On the other hand it didn't excite me as much as the Tim Ferriss interview.
I guess as someone who has read almost all of Pavels articles and most of his books there was not as much new info and I had hoped more for more dialogue and interaction (less presentation), some hints about upcoming works and more of Pavel's wit and humour.
That being said I think it was a great summary of important SF concepts. And it is easy to overlook some very great points. Fortunately most of them have already been named in this thread.
For longevity train fast twich: Train fast or train heavy.
For health focus on the big things: Mitochondria (ballistics, steady state endurance, cold, fasting, breathing), strength, sleep quality, a diet that works for you.
Pavel walks his talk: Q&D is not just "some protocol" that is mainly a sellable product (which is so common in the fitness industry) but reflects his own minimalist routine.
Only 2 out of 4 weeks should be hard/heavy training, never more.
Step cycles are great for developing tissues, bones, ligaments, tendons, etc.
Step cycles and variable wave-loading are more resilient when training has to be suspended (think illness, travel time, etc.) than progressive overload.
I found his remark very interesting that calisthenics requires way more coaching.
I've read a few articles by Pavel and Easy Strength with Pavel and Dan John but other than that I'm not too ingrained with his philosophies. I listened to this interview and I was very intrigued with the Russian Variable Overload system. He explains the big picture but doesn't give any insight on what drives the decision making with the programming. I get that every day the intensity and volume changes but not the methodology behind it. Can anyone tell me a book or an article of his that would help me learn more about this specific philosophy?
Welcome!Can anyone tell me a book or an article of his that would help me learn more about this specific philosophy?
Check Pavel Macek’s S&S training logs on this forum to get a sample of how it works. I hope we will one day get a comprehensive guide, but basically you vary volume, intensity (and density ?) on each work out within certain range. Dice or other random choice method. Mathematically your working with a specific volume / intensity but in the long range average.
Welcome!
See here:
The Origins of StrongFirst Programming: The Soviet System | StrongFirst
And here is a fine example with some guidance (you could apply the percentages to your own targeted weekly volume):
From Simple to Sinister: Waving Volume on S&S | StrongFirst
And a PlanStrong Plan with some explanation: A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
Here is another one:
Simplify your Strength Programming Using Die-Rolled Variability | StrongFirst
And yet another one from Arryn Grogan: Die Roll / Plan Strong (Inspired) Program
Further, the Delta 20 principle is explained in "the Quick and the Dead" (Q&D).
Edit: and of course the certification: Plan Strong™ | StrongFirst
I've read a few articles by Pavel and Easy Strength with Pavel and Dan John but other than that I'm not too ingrained with his philosophies. I listened to this interview and I was very intrigued with the Russian Variable Overload system. He explains the big picture but doesn't give any insight on what drives the decision making with the programming. I get that every day the intensity and volume changes but not the methodology behind it. Can anyone tell me a book or an article of his that would help me learn more about this specific philosophy?
Yes, programming is included in The Quick and the Dead book.I was really hoping Pavel would go into more detail regarding the Swing/Dip program he touched on. I have neither the time or desire to try and figure out how to most effectively program that combo, but it sounds like a winner. Anyone know?
I am trying to remember the "government standards" (US, I'm sure) for cardio that kept coming up...I want to say it was 3 x 30 minute sessions per week. I think this was referring to three steady-state workouts, but there was a little ambiguity there.