Enhancing Human Performance for Sport and Life with Dr. Andy Galpin

Episode Overview

• Speaker: Dr. Andy Galpin, Professor of Kinesiology
• Institution: Cal State Fullerton
• Topic: Improving VO2 Max

Importance of VO2 Max

• Significant predictor of all-cause mortality, more so than traditional markers like BP, smoking history, and cholesterol.
• No upper limit to the benefits of a higher VO2 max.
• Important for both athletic performance and overall longevity.

Previous Discussions (Suggested Viewing)

• The Heart: Function, how to investigate, interpret, and intervene.
• The Three I's: Investigate, Interpret, Intervene for overall cardiovascular function.

Improving VO2 Max: Practical Applications

Overview of Components

1. Central: Cardiovascular system, specifically the heart.
2. Peripheral: Musculature.

Simplified VO2 Max Equation

• VO2 Max = HR x SV (Cardiac Output) x a-vO2 Difference

Customized Training Approach

• Identify personal limitations (e.g., small heart, poor oxygen extraction).
• Address other potential issues (mechanics, nutrition, psychology).

Training Zones

• Zone 1: Low intensity (60-65% HR, conversational pace)
• Zone 2-3: Moderate intensity (65-85% HR)
• Zone 4: High intensity (85%+ HR)
• ** 'Infrared Zone':** Very high intensity (95%+ HR)

Training Modalities

• Varied Methods: Sprints, cycling, swimming, etc.

Sample VO2 Max Program

Program Structure

1. Warm-Up: Mobility, respiration exercises.
2. Conditioning: Low, moderate, and high intensity work.
3. Strength: Upper and lower body exercises.
4. Cool-Down: Down-regulation breathing (box breathing).

Example Training Week

• Day 1: Warm-up, 15-20 mins steady state, strength work (press and pull).
• Day 2: Moderate VO2 training (tempo runs), core strength.
• Day 3: Long, easy day.
• Day 4: Repeat of Day 2.
• Day 5: Repeat of Day 1.

Progression Over Weeks

• Gradually increase duration, intensity, and complexity.
• Introduce high-intensity intervals by week 5.

Week 8: Peak Week

• Highest volume and intensity.
• Day-by-day breakdown for optimal performance.
• Final Test: VO2 max test or Cooper’s 12-minute test.

Mark Bell's Marathon Program: 'Faster in 50'

Background

• Mark Bell: Lifelong powerlifter/bodybuilder, transitioned to marathon running.
• Program: Designed by Dan Garner, comprehensive scope (nutrition, recovery, etc.).

Structure

1. Phase 1 (25 Days): Foundation building (tissue tolerance, general conditioning).
2. Phase 2 (25 Days): Specific marathon prep (pace, fueling, longer runs).

Phase 1 Breakdown

• Day 1: Upper body lift, interval runs.
• Day 2: Lower body lift, tempo runs.
• Day 3: Fartlek runs.
• Day 4: Upper body lift, recovery run.
• Day 5: Lower body lift, cross-training.
• Day 6: Long slow run.
• Day 7: Optional recovery.

Phase 2 Breakdown

• Day 1: Total body lift, intervals.
• Day 2: Longer fartlek run.
• Day 3: Total body lift, tempo run.
• Day 4: Short, high-intensity fartlek.
• Days 5 & 6: Longer steady runs.
• Day 7: Rest.

Peak Week

• Tapering and short Recovery runs.
• Includes final marathon preparation outline.

Final Notes

• Registration to show notes for detailed programs.
• Check out resources: Dan Garner, Mark Bell, Joel Jameson.

Sponsors & Resources

• Element: Electrolyte drink mix (no sugar, various essential minerals).
• Vitality Blueprint: Comprehensive blood work company.
• 8 Sleep: Smart mattress covers for optimal sleep.
• Momentus: High-quality supplements.
• AG1: Nutritional greens supplement.

Key Takeaways

• VO2 max is critical for longevity and performance.
• Specific training protocols can significantly improve VO2 max and marathon performance.
• Customized approaches based on personal physiology and goals are essential.