Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
Ten to twenty seconds of near maximal effort, then enough easy rest to speak in short sentences before the next burst. Work is fueled by creatine phosphate and refilled aerobically, rather than by the sugar burning that produces the familiar burn. Sessions can run half an hour and still leave someone able to train or compete the next day, which is why fighters and athletes with heavy skill practice use them. Kettlebell swings, snatches, clean and jerks, hill sprints and slow paced burpees all fit if the pacing holds.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Pavel TsatsoulineRecommends
Strength coach · StrongFirst
Instead of teaching people to tolerate more acid, he wants them producing less. Anti-glycolytic work in his description runs on creatine phosphate and an aerobic system clean enough to refill it, with the talk test as the check: if short sentences are not possible before the next set, lactic acid is building faster than the body clears it.
Source: StrongFirst: Lift No Faster Than You Can Talk, an excerpt from S&S 2.0“Anti-glycolytic training, in contrast, relies on the clean burning “rocket fuel” of creatine phosphate (CP) to power high intensity efforts and an equally clean aerobic system to replenish the CP.”
StrongFirst: Lift No Faster Than You Can Talk, an excerpt from S&S 2.0 (opens in a new tab) · 15 Nov 2019
Aimed at the same thing
Other entries filed under fitness or energy.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.