Basic Training
This protocol, inspired by Phil Campbell’s Interval Training Model, (this training model explained here http://fitness.mercola.com/sites/fitness/archive/2012/07/27/sprinting-and-aerobic-exercise-techniques.aspx) stimulates HGH and EPO utilizing simultaneous hypoxia and hypoglycemia, separated by hyperoxia. The training method rapidly improves VO2 max beyond other known training methods.
EPO Phase: The model utilizes different stress models to stimulate adaptive mechanisms. EPO is stimulated by initial and repeated hypoxia.
HGH Phase: Sprinting under hypoxic conditions creates a strong anaerobic burst, which drives strong hypoxia and rapidly consumes serum glucose causing a hypoglycemic dip. This dip stimulates HGH levels.
There are three main differences in this protocol from the traditional sprint-8 model based on:
- The detox effect entends recovery time between sprints – especially early ones. You can gauge toxin mobilization by recovery delay before the next sprint.
- Recover but don’t rest. Once you recover from your previous sprint – do another;
- Stop when your sustainable sprint duration reaches half. The number of sprints you complete up to eight illustrates your progress.
- This protocol allows for “fuller” recovery between sprints to allow for detoxification. Start your sprints immediately after you recover. Don’t rest while your in the sprint phase.
- Adipose tissue is largely non-vascularized. The cycle appears to stimulate fat-loss when followed by systemic hyperthermia. When a sauna or hottub is available the author notes an average weight loss of 1/2 lb per session – when combined with moderate calorie restriction.
Escalated Detox occurs when blood flow and pulse exceed typical exertion levels. This tends to create considerable detoxification – especially in early cycles.
Phase
|
Altitude
|
Method
|
Typical Time
|
Notes & Mechanism
|
Warm Up |
– O2
|
Start on high altitude until “warmed up” – O2 sat usually drops to 81% |
5 Min
|
Creates respiratory challenge and develops moderate duration oxygen debt |
EPO |
-O2
|
Exert at sprint you can hold for a minute. |
1 Min
|
Escalates respiratory turbulence and increases oxygen debt to tolerance. |
Oxygen Wash |
+O2
|
Cruise at comfortable exertion level until fully recovered for 2 minutes. |
4 Min
|
Respiratory turbulence utilizes oxygen debt to saturate oxygen. Multiple “exertion challenges” occur with core tissue detox. 4 mintues typical |
HGH |
-O2+O2
|
|
3-9 min with intermittent 30 second sprints
|
Oxygen/Glucose Challenge Cycle creates hypoxic / hypoglycemic challenges that stimulate hormone release.High pulse rate, normally 100% or more of age-maximum, trigger extra detox. |
Cool Down |
+O2
|
Cruise at comfortable Level |
3 min
|
Wash out lactate created during sprints. |
Lypolysis Optional |
+O2
|
Sauna/Hottub at max tolerable temperature |
15+ min
|
Sweat to aid lipolysis and flush toxins from lympahtic compartment by sweat. Method appears to accelerate weight loss. |