067: Training Week Blueprint

Summary

In this episode, Mark and Arthur discuss their training routines and the importance of building a proper training program. They emphasize the need for proper footwear and mastering the basics of training, including nutrition and recovery. Mark shares his training week, which includes running, strength training, and active recovery. Arthur discusses his unconventional training routine, which includes running, lifting, and longer runs on weekends. They also address frequently asked questions about pre-workout supplements, activation exercises, and the timing of strength training in relation to running. In this episode, Arthur and Mark discuss the relationship between lifting and running, the recommended frequency of lifting for endurance athletes, the effectiveness of chocolate milk as a post-training recovery drink, and their favorite recovery tools.

Takeaways

• Proper footwear is essential for preventing injuries and optimizing performance.
• Mastering the basics, such as nutrition, recovery, and sleep, is crucial for long-term success in endurance sports.
• Training programs should be tailored to individual goals and fitness levels.
• Metabolic conditioning and warm-up exercises can improve performance and reduce the risk of injury.
• Pre-workout supplements are not necessary but can provide a performance boost for some athletes.
• Activation exercises before running can help activate muscles and improve running efficiency.
• The timing of strength training in relation to running depends on individual goals and preferences. For harder and longer runs, it is recommended to do the run before lifting.
• The recommended frequency of lifting for endurance athletes is typically two to four times a week, with three times a week being the sweet spot.
• Chocolate milk can be a convenient post-training recovery drink due to its carbohydrate-to-protein ratio, but it may not be the ideal choice.
• Basic recovery tools like foam rollers and lacrosse balls can be effective and affordable options for recovery.

Chapters

00:00
Introduction and Training Routines

03:27
Building a Training Program

08:23
Importance of Proper Footwear

10:18
Mastering the Basics

13:54
Arthur's Training Week

18:23
Mark's Training Week

25:21
Metabolic Conditioning and Warm-up

34:16
Pre-Workout Supplements

36:21
Activation Exercises

38:09
Strength Training

40:12
Lifting and Running

42:10
Recommended Frequency of Lifting

43:06
Is Chocolate Milk Ideal for Post-Training?

46:35
Favorite Recovery Tools

49:11
Wrap-Up and Gratitude