Physiology Friday: How to Build a Killer Cardiovascular System w/ Dr. Mike T. Nelson, Anders Varner, Doug Larson, and Travis Mash
Mar 14, 2025
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Dr. Mike T. Nelson, a cardiovascular fitness expert and coach at Rapid Health Optimization, joins Anders Varner, Doug Larson, and Travis Mash to discuss optimizing endurance training. They explore innovative strategies for achieving a sub-six-minute mile, emphasizing the importance of personalized assessments and motivational goal-setting. Listeners will learn about effective cardiovascular testing methods and the distinct benefits of various fitness machines. The conversation also highlights balancing strength training with cardiovascular fitness for maximal performance.
Achieving a sub-six-minute mile requires a tailored training program that balances condition and technique under expert guidance.
Conducting initial fitness assessments like the Cooper test and VO2 max helps establish baseline performance and informs targeted training adjustments.
Balancing strength training with aerobic conditioning is vital for performance gains, necessitating thoughtful scheduling to optimize recovery and output.
Deep dives
Training for a Sub-Six Minute Mile
The speaker undertakes a challenging goal of achieving a sub-six-minute mile at the age of 40, having previously reached a personal best of 6:30. This goal drives the conversation towards understanding the necessary training components and the importance of structured planning. The speaker collaborates with Coach Dr. Michael T. Nelson to create a tailored training program focusing on both conditioning and technique. The discussion emphasizes that setting realistic milestones is crucial, especially when starting from a solid but unrefined athletic base.
Assessment and Baseline Testing
A critical part of developing an effective training regimen involves initial assessments to establish the athlete's current fitness level. Dr. Nelson stresses the significance of conducting proper tests such as the Cooper test and VO2 max assessments to determine aerobic capacity and technique. These evaluations help identify key areas that need improvement, allowing for a more focused training approach. The feedback loop created through testing enables the programming to be adjusted based on the athlete’s progress and specific needs.
Balancing Strength and Conditioning
The conversation reveals the interplay between strength training and conditioning, emphasizing the necessity of balancing both to achieve performance goals. A focused strength training routine is essential, with recommendations for lifting schedules interspersed with conditioning workouts throughout the week. It is noted that the energy systems required for sprinting differ from those utilized in weightlifting, thus necessitating thoughtful scheduling to ensure both recovery and performance enhancement. The speaker discusses managing fatigue while striving for gains, highlighting that workouts should not impair running performance.
The Role of Nasal Breathing in Training
Nasal breathing emerges as a highlighted training strategy, potentially enhancing aerobic efficiency while lowering heart rates during exertion. This technique is suggested for lower intensity sessions to optimize oxygen consumption and respiratory muscle training. However, it is recognized that for maximal outputs, switching to mouth breathing can be more advantageous. Participants discuss their experiences with nasal breathing during workouts, noting that it can lead to a calmer state of exertion and better overall performance.
The Importance of Intrinsic Motivation
The discussion emphasizes the significance of intrinsic motivation in pursuing athletic goals, particularly in endurance sports. Having personal goals, like running a sub-six-minute mile, is stated to be more motivating than external benchmarks. The process of structured training creates a sense of accomplishment and encourages continuous improvement, reinforcing the athlete’s commitment. Participants recognize that tracking various performance metrics provides diverse goals, enriching their training experience and ensuring sustained interest.
In today’s episode of Barbell Shrugged, Anders Varner, Doug Larson, and Travis sit down with Anders coach, Dr. Mike T. Nelson.
For those that have followed the show, you know Anders has been in pursuit of running a sub-6 minute mile at the age of 40. Dr. Nelson is the coach Anders hired to help with that goal.
In this episode the crew walks through program design, initial intake, and execution of how to build cardiovascular fitness.
You will learn performance tests used to design Anders training program, how priorities are scheduled into a busy life, understanding higher intensity efforts mixed with Vo2Max training, Zone 2 efforts, and how to maintain strength throughout the process.
