ATC 323: Get Those Glutes Firing, The Single Most Important ‘Rule’ To Success with High Volume MAF Training, Low Libido Problems, and More
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Show Notes
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Introduction
- Tawnee recommends listening to this podcast with Michael A. Singer, author of The Untethered Soul: The Journey Beyond Yourself (help support the podcast by using this link!)
- Previous episode mentioned: ATC 315: Preconception and Postpartum Fitness Guidance, and ‘Rapid Fire’ With Lucho: Altitude Masks, Run Power Meters, and More!
Peter asks:
“Get those glutes firing?”
Hello Endurance Planet Fam!
What the coaches say:
- There is a big difference between activation and strength
- Activating glutes would include anything dynamic (i.e., deep squat jump, walking lunges)
- Dynamic vs. Nondynamic
- Dynamic implies explosion
- A nondynamic example would be a squat without the jump
- Dynamic vs. Nondynamic
- It’s hard to strengthen the glutes without activating other muscles (e.g., hamstrings, quads, hip flexors)
- Bands are useful for activation
- Specific examples that Lucho uses to target his glutes:
- Powerband around his knees with a wide-stance squat
- Donkey kicks
- High elevated glute bridges with a powerband
- 20 lbs ankle weighted donkey kicks
- Walking lunges, Bulgarian split squats, and RDLs
- More examples from the coaches: banded monster walks and side step-ups (watch the patella tendon)
- True glute power would include heavy-loaded glute brides with an Olympic bar
- Low back pain or tight hips are signs of glute weakness
- Work on range of motion through the hips
- Start with gentle moves (e.g., bridges)
Aamir N. asks:
“All the time to train — how to approach MAF?”
What the coaches say:
- What sport is your weakness? Make that your priority.
- Start at a very manageable load.
- If you have unlimited time, don’t try to fill it with training. What did the past 3 years look like in regards to training? Start with where you are.
- Because you have time, you can gradually and intelligently add volume
- You want one month of ~40 good workouts. Don’t get the most out of every workout.
- Pay attention to data, how you feel, and listening to your body.
- For runs, increase frequency, not necessarily duration.
- An appropriate long bike ride would be anything over your race distance.
- Use the winter as a time to focus on a different area.
- The coaches encourage you to listen to more resources from Dr. Phil Maffetone, and really learn how to listen to your body.
- Put limits to your training.
- Build confidence by starting out with a manageable load.
- Consistency over a long period of time is key.
Craig asks:
“Libido drops when injured – why?”
What the coaches say:
- If you’re in a continuous sympathetic state (i.e., high stress) it can be more difficult to become aroused.
- Talk to your doctor and check your hormones; test hormones (e.g., testosterone, DHT) when you’re completely rested.
- Lifting weights is a testosterone booster.
- Athletes are usually more in tune with their bodies.
- DUTCH Test
- Inside Tracker