Pavel Tsatsouline: Building Endurance the Right Way

Pavel looks like a fusion of David Goggins and Joe Rogan

If you’re an athlete, this guy just summarized a whole book on fitness for you in 10mins

Notice how quiet joe rogan gets when his guest is talking, no interruptions, no talking over each other, no laughing, just pure “shut up and listen” mode and I love it

I have a BS in Exercise Physiology and he just summed up my 4 years in 10min.

You know a guest is informative when you don't hear Joe say a single word for 8 minutes straight.

This guy sounds so intense.. I feel like he is telling me how to disarm a bomb

Summary: -> Two types of endurance: cardio and muscular. Muscular more crucial. Train intensely, for 30-40 mins+, but never train above 90%. 1. Cardio (lesser priority, still important): => AIM: Develop larger heart (higher stroke vol.) - Method 1 (best for most) is steady state (~70% Max.HR), enough where you can talk to your buddy. - Method 2 is interval training* (85-90%), but should be used sparsely, and after steady state. -Method 3 is dynamic exercises 80-90%, in repeat, and then walk around drop back to 60-65%. 2. Muscular (larger priority): => AIM: Develop mitochondria in different types of muscle cells, to not make acid accumulation toxic. - Method 1 (slow fibre): Running right below anaerobic threshold (failing talk test) - Method 2 (fast fibre): Repeat training* Sprint intensely just until slight fatigue, but before any actual fatigue, then walk to ordinary period, sprint intensely again, walk, and repeat. Notes: *Three types of rest periods between exercise define types of training: 1. Stress period - next set is more difficult (Interval). Low-rest 2. Super-compensation - next set after long rest is not worse, possibly easier. 3. Ordinary period - same level of performance (repeat) - Medium rest

100 years of research condensed into 10 mins.. amazing

These two guys look like kettle bells with these headphones

He is bald with a serious look and deep voice. I trust this man

Pavel is honestly more of a thorough scientist than just a trainer. This is so insightful

I have found for me once I reach the point of my heart rate is at 90% I slow down to a fast walk for 1 to 2 minutes and when I start running again I feel like I have more stamina. I do that Once every mile and a half and I have built my cardio in less than two months. Whenever I first started training I could barely last one minute. I smoke cigarettes for 14 years and did not treat my body well at all, I had almost no cardio. Now I can run for 30 minutes nonstop.

Agent 47 giving out his secret athletic tips to becoming a professional assassin

Mitochondria, the powerhouse of the cell

I've been following Pavel since 2013. He always talked about types of fibres, but this is one of those rare occasions where he actually takes the time to introduce the idea of muscle mitochondria without it being a paid seminar.

I can vouch for the approx 130 bpm rule of thumb. Lost a hundred pounds and that bpm measure stayed with me for my whole weight loss journey. It was a standard for pacing my cardio from beginning to end. I would stare at the heartrate monitor for twenty, then thirty, then forty minutes, then an hour, then two hours. If I didn't have it in me to do a full workout, I always felt I could at least just get on the elliptical and keep my bpm at 120-130 for a short while and walk a little faster than normal. Eventually, my 130 BPM looked more and more like jogging instead of walking. And when I sprinted, I had just those precious extra seconds and minutes where I wasn't dying. And when I was in a place where it wasn't so easy to instantly fail the talking test by doing something like failing to take a single pushup or trying and failing to deadhang, I wanted to see myself perform more feats of strength. My BPM was the keystone of my mind's eye when I was challenging myself. When I couldn't speak, could barely think because everything was burning and I was out of breath, I would ask myself: "What number is my limit this specific second?". the changing number on the heartrate monitor was my guiding light and shepherd. Eventually, I reached a point where I could actually start running around the town. I didn't gas out after running a rectangle around a street block or two. I wouldnt gas out after ten minutes. I could just... jog... When it started happening, I felt like I suddenly discovered how to use a pair of limbs I never knew I had - and that the world was in my hands. I'll be honest, I started crying in the street.

I just realized Joe doesn't put ads on his videos. Thank you Joe.

“Pretty much you got a bigger heart. And das gud”

2 types of endurance Cardio - Steady state Training - below 90% heart rate Ex: Running at a particular speed that's not too fast. Below Being able to run and talk to your buddy. Interval training - 85-90%, then switch to walking, this stretches the heart. High heart rate under heavy loads. Dynamic in nature. 80-90%. Can still say a couple words. Walk around, then do it again. Ex: 10 swings with a kettlebell. Stretching heart is a small part of endurance. You need mitochondria in the muscle cell. How does your muscle use energy? ATP - creatine phosphate system Areobic system Glycolitic system Develop in sliw fibers and fast fibers. Train in a way that produces less acid. Before the competition, do a couple smokers to prepare a couple weeks before. Slow fibers: moving just under anaerobic threshold. That intensity where the acid stays at a steady state for a while. Where you don't crash. Running right below the anaerobic threshold. Just failing the talk test. (How to train mitochondria in slow fibers.) For fast fibers: sprint to just light muscle fatigue, then walk, repeat for 40 minutes. Kettlebell swings, working on a heavy bag. Muscular endurance -

I feel like joe is one of the only podcasters that understands the role of a host, to make the guest feel comfortable and allow them to talk about what we want to hear about

Joe Rogan heart grew 3 sizes that day

His forehead actually looks like there's an imprint of a kettlebell handle in it.

To keep it simple. To increase your ability to handle intense workload for an extended period of time. Repeatedly expose yourself to a slightly easier workload for long periods of time and then do small bursts of intense workload afterwards.

Basically everything I did when I started training ... endurance first then intervall training and then dynamic exercises. Makes me kinda proud now hearing the science behind it.

Simple. Joe rogan sees himself talking so he didn't interrupt.

Of course this guy has endurance. Skynet built him.

This guy has so much knowledge! I could literally sit like a school kid and listen to him talk about this subject all day haha

This gets better every time I review it. Superb value. Thank you 🙏

Introduction - 00:30-01:41 Steady state exercise (cardio) - 00:30-01:41 Interval training "best after steady state exercise" (cardio) - 01:41-05:20 Introduction til muscular endurance - 05:20-07:06 Aerobic threshold training (muscular endurance slow fibers) - 07:06-08:16 Repeat training (musclular endurance fast fibers) - 08:16-09:39 Repeat vs. interval training (muscular endurance fast fibers) - 09:39-10:54

this guy's one of those dudes who's crazy intelligent, but talks in squigglies and zigzags. let's break it down for these kids: *improving cardiovascular endurance* (aerobic system): sustained aerobic activity (10min or more) at ~80% of aerobic threshold. regular or punctuated conversational pace. *decreasing lactate acidosis* (glycolytic system): interval training just at or below acidosis threshold. meaning high intensity but not fatiguing. 2-5min intervals at 80-90% output. *improving explosive power* (creatine phosphate system): explosive exercise: lifts, jumps, sprints, etc. less than 60 seconds. **** i should add that these times might be specific to my body, and everyone's body might be a little different. sound off below if you have any questions or anything else you'd like to add. edit: thanks for all the comments and questions everyone. this has turned out to be an awesome thread. edit 2: i just reread this entire thread. through all the comments and questions and responses, no one has degenerated to calling each other names, politics, and all the other nonsense going on that we see on social media these days. big congrats to everyone here. that's huge. thanks for being awesome commenters. cheers.

I love guests like these. More please! Super interesting and informative

Amazing content, thank you Pavel and thank you Joe!

There’s no better place on the Internet than Rogan comment section.

5:20 -5:30 "The mitochondria is the powerhouse of the cell" -Smart man

This guy is a legend. He used to train Russian Special Forces. He also brought the Kettle bell into everyday life. When he was younger, he used to blow up hot water heating bags to explosion. His English has improved dramaticall, from when he first came here.

I'm studying biology atm and it's really interesting seeing how the things I'm learning at a desk actually help me understand how we can improve our performance as athletes.

I am now waiting for joe to wrongly paraphrase this info when he is stoned in a future episode 🥴

No wonder joe likes him so much, he's a russian version of himself.

Listening and being aware is good , applying what he says is another....great watch.

Been following Pavel since 2004. He’s on point!!

this mate looks like endurance.

For those who don’t know the guy. He is the Chairman of StrongFirst, Inc., a fitness instructor who has introduced SPETSNAZ training techniques from the former Soviet Union to US Navy SEALs , Marines and Army Special Forces, and shortly thereafter to the American public.

Thank u For your great Brooks Mr. Tatsouline 👣🙏 Sharing your knowledge helped me a Lot in my life

Thank you so much PAVEL TSATSOULINE

Nobody stretches my heart more than you, Joe Rogan ❤

That was the highest quality explanation of muscular endurance that I have ever heard.

I been looking for this information for the last two months on KZhead, very thankful thank you!

Been following Pavel since the start, and I think he’ll always be someone I look to regarding certain aspects of training.

Thought this was one of those 'Joe Interviews Joe' videos

Joe “this is the only interview I don’t interrupt” Rogan

Summary: 1. Best way to train heart endurance is running steadily at a pace at which it's not difficult to talk. 2. To train slow twitch muscle endurance run steadily at a pace at which it is difficult to talk. 3. To train fast twitch muscle endurance do repeat training of sprint. Sprint a few seconds and walk until you can sprint again. Repeat training means you can do it again and again without much change in performance in each repetition.

THANK YOU JRE TEAM... when I heard this iview a few years ago... life changer... I need to swing the bells ... aka rock the bells... it is time.. cheers..

I felt my heart stretching while sitting on the couch just from listening to this

"You get a bigger heart. Daz gud."

This is great! Thank you 47.

Is speaking English perfectly clearly. 8:43 profreasor verkhaeshanski

Guy: the best way to develop cardio is... Joe: right.. right... DMT

This is easily the best video I have seen on cardio. Breaks it down in a way that's easy to understand. Thanks for having him on the show.

So much knowledge in such a short video.

Incredibly valuable information.

Pavel changed my entire way of training years ago. I heard him first on Tim Ferris. Check out that podcast. I never tire of listening to him.

May God bless these guys ! Devoting knowledge and time to benefit others ! 🇺🇸 💪

I'm glad all this is coming my way

What a jewel! Thanks! Helped me a lot to plan my endurance training.

Gonna tell my kids Pavel Tsatsouline was Joe Rogan after continuously running on the treadmill for 30 days.

one of the best Rogan podcasts I've ever heard. Pavel is so informative an knowledgeable on all aspects of health and fitness.

Excellent discussion!

This guy, with this voice and timing. I'm convinced that I need to enlarge me heart and work on that metachondria. BRB off to sign up for a gym membership...

Joe knows when not to interrupt. Tsatsoulin is top tier.

I grew up my whole life doing push-ups/sit-ups/pull-ups sometimes you the extent of over 10 sets each. But after each set I’d always naturally take a moment and walk around my house (pet my dog, get a glass of water, etc.) I found this calisthenic program to somehow work better for me even than weight training in terms of transforming my body and how “in-shape” I am. Glad to see it all explained now and why it helped so much when all this time I thought it just worked for my body type.

If only every person on the internet involved with fitness was this clear concise and informative , no bullshit just absolute facts and he didn't charge a penny or sell you a supplement 👍

Thank you so much for the vid🙏

Pavel's an brilliant machine! Used to follow him years ago, he's the reason I love kettlebell train! Thank you comrade.

So he summarized my Exercise Physiology class in 10 minutes. 😂

In basic training we did very few long runs. But we did about a miles worth of 30-60s every single day. I went from over a 15 minute two mile to 12 minutes flat in 9 weeks. Interval training worked well for me

I knew these things existed but didn’t totally understand how to implement it. He has just explained it so logically I now know what to research to gain the most benefit.

Excellent Podcast 🙂👍

Awesome advice. Needed to hear this.

This was the most informative episode Rogan has done

Super informative always grateful for JRE

I really needed to watch this, thanks joe.

I love listening to this bloke, so informative and interesting. He's totally what I would call a guru.

Pavel is so awesome

my heart so big from running to clear my mind

Basically : 1. you don’t want to do anything above 90% effort because your body will burn out too quickly. (max effort makes acid accumulate way too fast and burn you out.) 2. Obviously you don’t want to train too softly because even though you can train soft for a long time, your slope of improvement is way too low. There needs to be intensity. Otherwise you won’t ever build endurance with soft training. 3. If you want to build endurance you have to train with as much intensity that you can handle for a long period of time.

Summary: "The mitochondria is the powerhouse of the cell."

Wow great workout info! I saved it and thanks for sharing. Peace.

I've been following and training the Pavel way for years. Pavel is the real deal. Everything he says is true. And the only way to know it is to try it. Opinions do not count.

I’ve heard about interval training. But this is some knowledge 🤯

This is priceless information

6:16 - The Theory & Slow Fibers Conditioning 8:42 - Fast Fibers Conditioning - Repeat Training vs Interval Training

That was a cool interview I definitely agree with the cardio aspect of things and throwing in some kind of weight with it

Imagine getting the opportunity to train with this guy!

Great lesson

Great video I really need to save this.

The combined light intensity off their foreheads makes this one a good listen.

I found out about this guy in 2003 and he's been my idol ever since

Knowledge is so important for fitness. These are aspects we understand but never really articulated

I'd love to follow on his last endurance example of sprinting then walking. My approach to it would firstly get my warm up out the way. Then go for a burst, once my maximum energy feels like it's taken a hit, I'll immediately start my walk for as long as possible to recover the muscles and stabilize my heart rate. Obviously my energy will be depleting over the course of sets but that's the point to an understandable extent.

I admire P.T. - he is knowledgeable, explains things very clearly and I can tell that Russian is his first language, but I don't hear any accent when he speaks English. Wow!