What is the Norwegian Method for Endurance Training?
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- Inside the Norwegian Method: Rethinking Distance Running Training
The Norwegian Method is changing the world of endurance training. In this video, Tyson unpacks this transformative scientific approach to endurance training.
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Link to Marius Bakken Article:
www.mariusbakke...
#norwegianmethod #endurancetraining #enduranceathlete
I've implemented this method and it's worked wonders. Using the treadmill to maintain consistency in my trainings by managing my heart rate to have 90%+ efficiency in my workouts has also been an advantage as running outside limits that efficiency to about 50% - 60% bringing down your total average. From this I can now run faster for longer and my heart rate doesn't switch zones. Now for my threshold workouts rather than running faster I load weight through a vest and hike up a mountain or hills with enough intensity that it'll keep my heart rate at threshold throughout the duration of the climb approx. 30 min and with the rough terrain that strengthens ankles, knees and hips for better and stronger performance on road runs. Super important to mention nutrition as it'll take you to your next level in performance. Thanks for the content, I'll check back in to try different methods to enhance my training.
I dabbled in this for a few months, no more than 1-2 single-threshold days, 40 mpw, and ran a 20-flat 5k (without really training for it). I haven't broken 21 since 2008!
This is basically just polarized training or 80/20 training and in my opinion is the only way to train if you are serious. You need both the mileage and intensity and being as polarized as possible is the only way to do it, otherwise your easy runs are too hard, leaving you too tired to execute, and recovery from your hard runs. You are still getting 99% of the cardiovascular benefits by running easy plus you are recovering and de-stressing at the same time.
Totally wrong. Regular polarized training the 20% is way higher intensity than 2-3 mmol. This is HM intensity from an internal perspective.
@@andersmeskestadjacobsen3194 Correct. LT training can be part of polarized in the 20% category, but it's clearly not the same.
Nailed it
10 points for mentioning Gordo Byrne. Awesome.
Great video and wonderful shout out to Bob Schul. Just read his book. Fascinating training method banging out countless aerobic 200s.
Good point about Jakob's history of building up to this point. The average runner (including my old self) simply doesn't have the miles in the bank to pull this off. I really enjoyed reading about how Marius Bakken experimented and largely pioneered this method through his own experiments.
Would love to see follow up video from you about how average recreational runnner can draw lessons from this method.
Once I switched to all training in intervals on a treadmill, fastest I ever got! Not exceeding recovery to be more consistent is the trick, it’s too easy to press harder than recovery ability
The area are young athlete development has changed in recent decades. For example, young gymnasts follow sound conditioning such that the average highly trained 12 year old boy would easily defeat the Olympians of 1972. 80 km of overall running volume does not seem extreme by today's standards of scientific conditioning principles.
😅visit Norway any time outside of the summer month and you know why they spend a lot of time on the treadmill. Running up and down short hills during rain or ice storms in the dark is not really fun.
Would you recommend this for a 12 yr old girl?
Yes you can totally do this with kids. Running has three aspects, strength, oxygen intake and fuel supply. The 4x4 focuses around oxygen intake but is good in other regards.
With kids you might want to break it down in distances. Like running 1 round on a track (400m) and jog the next 1/4. If they are too fast or too slow you can adjust the distance or number of rounds. The important part is holding a decent effort for 15-20min with a partial rest.
When she is experienced enough in holding a certain effort you can switch over to the 4x4 and let her vary the distance. In theory your could do this every other day. In practise i would give a child a huge variety in training, as they are developing motor skills.
Michaela Ferrari had his athletes nearly always train just below threshold. That’s where most people race at. Why train above it? Anybody that trains on different treadmills won’t have the same info. Anybody that trains in a gym knows they are all different.
Even this nonsense about heat training is a joke. Train in heat and your hr wil be higher at the same speed so it musculature easier to train more often at higher hr same as altitude. You want to train power for a lower hr train in cold temps. Example do a ftp test at 5c v 30c
Too much introduction and extra content
Please get into the topic and focus
😂 I love this kind of honesty! Thanks mate. I'll get my act together! 😆
So you never said what it was, wtf...
He linked the article for you. Stop being a baby.
@@qigong1001 I didn't want an article to read
I'm not quite sure I get it. They train on a treadmill. They do double sessions and high mileage. How does that scale down to someone like me, who's stressed by daily life, don't have access to a treadmill nor can even remotely dream of being able to measure my own lactate while training?
It doesn’t have to be this complicated. Do one session of intervals a week and the rest zone 2. Should be easy zone 2 with absolutely zero sprinting. Walk the hills if you have to. You’re in zone two if you can hold a conversation and also if you wake up the next morning feeling like you could do it all over again.
Man, you talk a lot without saying anything.
Thanks so much for your helpful feedback! 😂 😂 😂
He does have a point though. You spend the first 5 minutes basically asking the same question in different ways. The first time you actually say "Double threshold" is around 5.30 and you never say a single specific thing. Just anecdotes who trained how it's shocking to you.
I came looking for actual insight into what they do and how it affects their physiology. All I got was babble and a random "somebody wrote an article, here's the link".
Sorry to be so harsh, those were 8 minutes wasted.
Edit: when you look at such a a specific topic, expect your people to already know a lot about endurance training. Nobody who just starts out will be interested in double thresholds and those who are got nothing new here.
Did you rip Göran Winblad's October vid on purpose or is this just a coincidence?
Hi mate - I got the information for this video from a blog post Marius Bakken posted on his website. As it was a popular blog I've since seen a number of great breakdowns on TH-cam, Podcasts etc. The article I broke down was covered in the link below. Full credit for the points in this video go to Marius Bakken.
www.mariusbakken.com/the-norwegian-model.html
not much concepts expressed any 100 words. High volume approach