How to Increase Lactate Threshold | Run Faster by Training This Way

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2 жыл бұрын

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Пікірлер: 86

@TheMovementSystem 2 жыл бұрын

Get a Free Strength and Conditioning Program: the-movement-system.mykajabi.com/opt-in-fcd55436-afbb-47d0-92a5-76fbc9c7dc4a

@lemontaingaming4095 2 жыл бұрын

Hey,I have a question,if I train on a bike at the gym,will my endurance go up just for cycling or my overall endurance will go up(e.g. i will be able to run for longer or swim for longer and so on...)?

@TheMovementSystem 2 жыл бұрын

@@lemontaingaming4095 Your overall endurance will go up slightly but you'll primarily improve at cycling

@konnor9577 Жыл бұрын

As a sport science graduate, i can say that was one of the best simplest explanations of lactate threshold

@TheMovementSystem Жыл бұрын

Thank you!

@Harrysplaying 9 ай бұрын

Great video. Basically run 80% base with a long run and 20% speed work ...

@TheMovementSystem 9 ай бұрын

Yea that’s the cliff notes version right there

@Jus10-born2Run Жыл бұрын

So for runners trying to build speed on longer distance runs like half’s and fulls, the Fartlek type runs and track workouts 1-2 times per week or 20% of weekly mileage are critical. Great stuff here thank you for explaining!

@mad4tri Жыл бұрын

Really good video. The simplest explanation I have heard. I like your presentation style, direct and to the point.

@lauralong3091 2 жыл бұрын

this is exactly the video i was looking for .. it took me a while to find it. thanks!

@ThePhysioBros Жыл бұрын

Great video mate! This is fantastic, have been binging your vids!

@anisolo07 Жыл бұрын

Explained in such simple language! i understood what you were saying.Thank You.

@Jambokidsfitness 2 жыл бұрын

Amazing video and breakdown! Thank you!!

@minzamubashir Жыл бұрын

It cleared so many of my questions!!!

@ivorferreira2256 8 ай бұрын

Very good and helpful explanation of lactate threshold.Thankyou.

@jungandrea6060 2 жыл бұрын

Love this video !!! Very effective for me! Thank u!

@CharlesReedPi 7 ай бұрын

Cool, very simple. Pretty much the way that all of my running plans have been designed too

@jeevaneeshsoundararajah4586 8 ай бұрын

Explanation was great and easy to understand.

@ramzibounar8847 Жыл бұрын

I appreciate so much your effort bro , thank you for🙌🙌

@danielclarke2264 9 ай бұрын

Thank you! Very well explained

@GreatCoveRunningTV 9 ай бұрын

Very well explained. Thank you!

@estebanarayaguzman4012 Жыл бұрын

Very clear!!

@TheMandinotan 9 ай бұрын

Love your content bro!

@manuelapacheco3259 Жыл бұрын

thank you so much! Now I understand it.

@don2341 11 ай бұрын

Well explained.

@tolitosjones3431 2 жыл бұрын

Great Video Matt!

@TheMovementSystem 2 жыл бұрын

Thanks!

@ramzibounar8847 Жыл бұрын

You're completely right high intensity training should be maximum 2 sessions per week

@steelmacecontinuum8696 2 жыл бұрын

Very informative, thanks a lot 🙏🏼

@TheMovementSystem 2 жыл бұрын

Thanks for watching!

@lukeebeling8516 2 ай бұрын

Hey Matt, can you give some examples of ways to build capacity at the end of workouts on the bike or kettle bell swings?

@dream5715 Жыл бұрын

Any tips to push through Lactate for sprinters? Is it mental?

@goldenknowledge5914 Жыл бұрын

Yo matt this was beautifully explained

@TheMovementSystem Жыл бұрын

Thanks!

@jaysingh05 Жыл бұрын

Great video! So I just did a 30 min friel test to determine my threshold numbers (pace, HR, and power). Could a simple way to improve lactate clearance be something like a Fartlek where the bulk of my run is base training but in-between I run alternating 1 - 4 min intervals AT my threshold pace? Would my heart rate hAVE to go up all the way to my threshold HR during those intervals, or is some lower than 100% number (95 or 97% for example) be acceptable for those interval periods?

@georgelane6350 7 ай бұрын

It should go beyond your threshold heartrate. The idea is that the interval causes lactate to build up and the rest is an opportunity to let it come back down.

@DrGammaMindset 3 ай бұрын

Great vid

@hosamorfali3444 4 ай бұрын

Thank you for the super explanation, I have a question, as a rower whos objective is to get the best 2K time as possible, how do I make sure I am increasing my lactate threshold (get faster without fatigue) without having bood tests, etc, throughout training? is it by mainly focusing on trainings that are somewhere around zone 2 and zone 3? (60% to 70%, and 70% to 80%)? and how can HIT or Sprints help in acheiving that objective? (Getting faster without fatigue), thank you :)

@tommoore3292 Ай бұрын

Iv been told the more you get use to LT1 workouts the better you will do and feel in your LT2 sessions

@harshwardhanrathore9057 2 жыл бұрын

Sir please make strength and conditioning for boxing love from India 🇮🇳

@thomasangermeier8822 24 күн бұрын

Thanks for the video, well explained! But I have a question about that: When the line is moving to the right, that basically means you get better with same mmol level, e.g. speed/watt on the bike or pace at running. But does it also change the heart rate at which the mmol level is? E.g. my threshold HR is at 162, does training change the HR on long term (or are you just able to run faster at that HR with more training... the obvious training effect) Thanks again for your professional insights!

@jankoo3660 6 ай бұрын

How i should train to increase lactate threshold in intervals. What Ratio should do and what volume in single session?

@jontypandey1849 2 ай бұрын

How does it help in a short time sports games ?

@ankurapushpanjali2316 3 ай бұрын

Can u pls suggest .How many days of strength training & endurance training per week is required for a cricket player ?

@gilleskuhler2584 2 жыл бұрын

Great video! With interval training,what exactly happens physiologically when we are working in the phase below the lactate threshold to clear the lactate/metabolic acid and how does it improves the clearance rate and lactate for future activities?

@TheMovementSystem 2 жыл бұрын

Quite a few things. Aerobic enzyme up regulation is a big factor, increased mitochondria, increased myoglobin for better oxygen transport from the blood stream to the mitochondria, and a bigger heart. All this leads to more processing of energy aerobically and less use of anaerobic processes.

@gilleskuhler2584 2 жыл бұрын

@@TheMovementSystem thanks a lot. One more. What initiates the lactate clearance in that period of lower intensity in interval training?

@sarantejapyla4013 2 жыл бұрын

I understood the concept sir. Can you please give examples for season conditioning training and off season conditioning training for a cricketer to increase lactate threshold.

@carlholland3819 7 ай бұрын

run

@thebuildupcapacity6975 2 жыл бұрын

When would we can incorporate Pace/tempo training?? In- season??

@TheMovementSystem 2 жыл бұрын

I tend to program more pace/tempo season late preseason/ approaching a race.

@esgee3829 27 күн бұрын

just did what was supposed to be a lt1-lt2 workout this morning. tested afterwards 4.6. woops. i can hear gjert shouting at me now and striking my face with a wet towel!

@falksi3182 Жыл бұрын

Do you offer any program development services please chap? I'd be very interested in purchasing a custom made program if that is something which you offer.

@TheMovementSystem Жыл бұрын

Not custom programs. I do have a course for fitness professionals looking to learn how to write programs though. It's called Program Design 101: www.themovementsystem.com/programdesigncourse

@coachcam1002 2 жыл бұрын

Love this bro! Also, could you do a video on training volume/intensity for sprinters (400m or less)? And what happens if they run too far, like 2mi+ a few days a week…

@TheMovementSystem 2 жыл бұрын

Sounds like a good topic

@zber9043 2 жыл бұрын

running 8-10k twice weekly during base phase can be good for 400m runners. A 2 mile run certainly won’t hurt. It should be able to be done as a warm up.

@stevesmith1512 2 жыл бұрын

Firstly 400m is a sprint. Not a long jog. Most sprinters can't jog well. I run 60m to 400m and coach the same 15yrs. I never run more than 300m in a single run at training. Lots of flying 100s yes. At race pace. For example if your 400m goal is 51 seconds (use your own better than your PB). Minus 1 for the start = 50s, 50÷4 =12.5 sec Rolling start flying 100m in 12.5. Walk the curve. 20m before the 100m line pick it up and 12.5 for the 100m straight repeat for 5 laps. You get really good at controlling your splits. That's one session. Another session Could be 200m x 5 repeats at 26sec with the same goal time. Or 300m in 38.5 x 3 Runs like this allow you to run pbs from lane 8 like Van Nekerk. Also 400m should be run very evenly 200m splits are within 2 sec of each other. You keep dropping the target as you reach it. Most importantly do not spew/throw up. You will be on the knife edge of it. Ease off and walk it out. Obviously you need to work on your top speed. I've had very good success/ improvements with this. At state and national levels.

@TheMovementSystem 2 жыл бұрын

@@stevesmith1512 This is really great. I can talk about some of the science, but the specifics of training is really best left to an experienced coach

@stevesmith1512 2 жыл бұрын

@@TheMovementSystem I like your videos excellent content and You explain it all very well.

@samuelvielleuse5164 11 ай бұрын

Any advice please how an 800m runner can improve lactate tolerance in base phase and approching competitions phase

@carlholland3819 7 ай бұрын

you arent building lactate in base. 2/3rds base 1/3 hiit

@phelipelanza1 2 жыл бұрын

It does not matter what we read, what we experience, it seems that the easy long cycling is always the key. It takes time to develop an efficient aerobical engine.

@tisheashade9375 2 жыл бұрын

Does increasing vo2max increase the the rate of lactate clearance?

@TheMovementSystem 2 жыл бұрын

Yes. An increase in VO2 max would indicate a bigger heart chamber and/or more oxygen delivery. That would increase rate of lactate clearance

@-vll- 7 ай бұрын

Why didn’t you mention any workout examples for 200-400m runners or even 800?

@Anonymous-jy3ek 2 ай бұрын

How can sprinters approach their training with increasing lactate threshold ?

@DG-nn8zt 11 ай бұрын

Found my answer… not doing enough clearance

@uilikeche3seuilikeche3se20 8 ай бұрын

Lactate button

@alecmkov9124 9 ай бұрын

Video starts at 2:00

@luisfer14240 3 ай бұрын

👍🏻

@luistirado88 Жыл бұрын

What about the argument that lactate isn't bad, it's just there to neutralize the excess hydrogen ions which are the real cause of fatigue?

@TheMovementSystem Жыл бұрын

That’s true actually but lactate is still a good indicator of metabolic acidosis

@luistirado88 Жыл бұрын

@@TheMovementSystem Right on. Thanks for the swift reply.

@sidrens5292 Жыл бұрын

Lactate is used in lab testing only to ‘infer’ acidity from the accumulation of hydrogen ions. It’s not the cause of elevated blood acidity during strenuous activity, therefore not sure lactate clearance is the correct term to use. Many people still believe lactate is ‘bad’ and we want to get rid of it, when in realty lactate is an important energy source we use in anaerobic metabolism/glycolysis.