👋 Hey.
Welcome to issue #11 of The Everyday Athlete Newsletter. Thanks for being here!
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4.5 min read):
🏋 Less is more: anti-glycolytic training
If you read My 95:5 Rule for Elite Sleep [pdf] last week (get access to it at the bottom of this email👇), you'll know I'm pretty obsessed with finding "smarter not harder" ways to improve performance.
Here's a new one for training...
High-intensity interval training (HIIT) is fantastic at getting you fit and burning fat quickly. The endorphin and dopamine hits we get from this intense style of training are addictive.
But repeatedly taxing our system in this way – multiple sessions a week, month after month – can burn us out pretty quick.
There's nothing else that packs a punch in such a short time though...
Until I learnt about anti-glycolytic training – a quietly touted, evidence-based approach to muscular and cardio fitness.
To understand how it works, we need a quick high school PE class refresher:
The body has 3 main systems that supply us with the energy to move and function:
- 💥 ATP/PC: powerful and instant, but runs out quick ~30 seconds (think 100m sprint)
- 🥊 Glycolytic or lactic: not as powerful, but lasts a little longer ~2 minutes (think 400m)
- ♾️ Oxidative or aerobic: less powerful, but potentially endless (think marathon)
📝 Both the ATP/PC and glycolytic systems are anaerobic (meaning they don't need oxygen to work). The oxidative system is aerobic (it does).
So when the ATP/PC system starts running out (after around 30 seconds of effort), the glycolytic system steps in.
The glycolytic system gives us energy fast. But it also creates hydrogen ions (H+) as a bi-product, which the body can't use (metabolic waste). This waste has to be cleared out of the muscles and bloodstream.
The more we tap into the glycolytic system, H+ starts to build up faster than the body can clear it out (that burning sensation in the muscles we feel in a HIIT session).
Which increases levels of acidity in the muscle, causing:
- 🪫 Decreased energy levels
- 🔫 Cell damage
- 🤕 Increased soreness and recovery times
- 🦠 Production of ammonia (toxic)
In short: it's a pretty powerful system. But it's also inefficient.
The ATP/PC and oxidative systems, on the other hand, are efficient and don't leave any waste. Clean fuel.
Anti-glycolytic training focuses on using these two systems (avoiding "the burn" and its effects 👆).
Here's how it works...
You essentially work to the edge of your ATP/PC window (just before the glycolytic system fully kicks in). Rest long enough for your ATP/PC system to recover. And go again.
The work period creates an oxygen deficit in the body (hence the heavier breathing). Which kicks the oxidative system in to restore our ATP/PC system in the rest period.
A simple anti-glycolytic training protocol could look like this:
10 sets of 10 reps every minute on the minute of a full-body explosive exercise (e.g. rower, kettlebell swings, kettlebell snatches). About 10-15 seconds of work, 45-50 seconds of rest. Done at least 2 times a week.
Coming from someone who loves the endorphins and dopamine rush of a hard session, anti-glycolytic training was a hard one to swallow.
No wonder it hasn't been widely adopted in the Western world... It goes against everything we've been taught about hard work = results.
But the theory, research and results are tough to argue with – clear benefits for health and fitness. Plus it's sustainable.
Even if anti-glycolytic training is an effective, sustainable and time-efficient approach, there's definitely still a place for glycolytic/HIIT-style training:
- 🏃 For some starting out, the endorphin/dopamine hits and fat loss results keep them coming back (helping start an exercise habit)
- 🧠 Certain neurotransmitter profiles (see issue #9) need this kind of intensity more often
- 🤼 Athletes in certain sports need this exposure in their competition-peaking cycle
- 😤 Plus we've all gotta test the spirit every so often
Either way, anecdotal anti-glycolytic training evidence on the way. Stay tuned.
🧪 Bitta science in this one. If you have any questions about it or wanna know more, reply and let me know.
📕 Book: Liferider by Laird Hamilton
Laird Hamilton does it well.
Lives in Hawaii with his family, runs multiple successful passion businesses and surfs big waves with his mates. Not bad.
I loved his book, Liferider.
He's got a fresh outlook on life and training. All about getting more in touch with our primal instincts to help improve our performance.
If that sounds like it's up your alley, I'd recommend giving it a crack ✌️
🦴 Organising your spine for life
Keeping your spine in a neutral position is critical to moving safely and efficiently.
Mobility, movement and performance wizard, Dr Kelly Starrett, shares an easy way to do just that in his book Becoming a Supple Leopard:
- 🦶 Standing with feet shoulder-width apart, screw your feet outwards (your feet don't actually move)
- 🍑 Switch your bum on
- 🌬 Take a deep belly breath
- 🫁 Align your ribcage over your pelvis and switch your abs on as you exhale
- 🧍Set your head and shoulders in a neutral position
- 👍 You're in the ideal position, your spine loves you. Relax, but keep your core lightly engaged
You're ready to sit at work, lift shopping bags, or do whatever you need to 🎉
That's it!
- If you've got a mate who'd enjoy this, pass it on and get rewarded (scroll to very bottom for more info 👇)
- Is there a specific topic you want to see in future issues?
- Also, if you have anything interesting to share, I'd love to hear about it.
Have a great weekend 
Matt
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