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The Paul Weber Podcast

Paul Weber

136 episodes

1 week ago

Send us a text In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors. The model depends on three concepts: Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport. Strength Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnastics Gymnastic StrengthMovement EfficiencyVolu...

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Health & Fitness

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Send us a text In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors. The model depends on three concepts: Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport. Strength Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnastics Gymnastic StrengthMovement EfficiencyVolu...

Show more...

Health & Fitness

Episodes (20/136)

The Paul Weber Podcast

136 Long Term Athletic Development for Fitness Competitors

Send us a text In this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors. The model depends on three concepts: Extensive to intensive trainingLong to short residual training effectsPre-requisites to expressionWith these in mind, I created a phased approach to each of the three disciplines in fitness sport. Strength Functional HypertrophyBasic StrengthOlympic Weightlifting SkillStrength and PowerBatteryGymnastics Gymnastic StrengthMovement EfficiencyVolu...

2 weeks ago

41 minutes

The Paul Weber Podcast

135 Hybrid vs. Mixed Training

Send us a text In this episode, we discuss the differences, pros and cons of hybrid and mixed training. Hybrid Training Less interference than mixed workoutsBigger adaptations to each training stimulusMore targeted to a specific modalityAdaptable to injury history, equipmentHigher training loadsMixed Training More specific to fitness competitionImproved pacing of mixed workoutsVaried and excitingIncreased motivation via the group effectFrequent intensityContextual Considerations: Beginner vs....

3 weeks ago

27 minutes

The Paul Weber Podcast

134 7 Common Conditioning Mistakes

Send us a text Common Conditioning Mistake: Too frequent high intensity trainingIntensity limiting total training loadOnly practicing race pace at high RPEsAll-out effort in hard sessionsExcessive training varietyStarting workouts too hot"Always ready" approach to trainingBest Practice: High-low modelLarge training loads with more low intensity trainingPractice race pace at submaximal RPEs often to lower perception of effortControlled effort in hard sessions, save all-out efforts for raceWeek...

1 month ago

37 minutes

The Paul Weber Podcast

133 The Zone 2 Episode

Send us a text In this episode, I discuss: The confusion among health and wellness leaders and coaches about the utility of Zone 2Zone 2 for living long and healthyZone 2 for performanceWhy your time is the most important factor in how much Zone 2 you should doThe energy intake-training load relationshipComparing low intensity training to high intensity trainingExceptions for people at physiological extremesFor those who want to dive deeper, join us for the live training Conditioning for Fitn...

1 month ago

45 minutes

The Paul Weber Podcast

132 The Conditioning Biased Athlete

Send us a text Join us for the live training: Conditioning for Fitness Athletes. Thursday, October 23rd, 3pm MT Tap the link to save your spot: https://www.paulbweber.com/conditioning-for-fitness-athletes If you can't make it live, all good, you'll get permanent access to the recording. --- When I start working with a new athlete, the first question we ask is: "What are our training priorities?" To help decide, we look at their: Competition resultsTraining metricsPhysical characteristicsElite...

1 month ago

36 minutes

The Paul Weber Podcast

Send us a text In this episode, we cover: Evaluation of the SportMovement Analysis - which parts of the race create the most separation?Physiological Analysis - what does Hyrox ask of the body?Assessment of the AthletePhysical Characteristics of Elite 15 Hyrox AthletesHeightWeightPerformance Characteristics of Elite 15 Hyrox Athletes5k Run10k RunHalf Marathon2k Row2k Ski3RM Squat3RM Deadlift3RM Military Press3RM Bench PressTraining for Hyrox10k Run ProgressionStationsLiftingResources [1] HYRO...

1 month ago

34 minutes

The Paul Weber Podcast

130 Answering your questions about conditioning

Send us a text Thank you for sending questions! In this week's podcast, I cover: How much can I condition and still get stronger/build muscle/maintain muscle?How much Zone 2 should I do?When should I do "classic CrossFit"?

2 months ago

42 minutes

The Paul Weber Podcast

129 The Limitations of Intensity

Send us a text In the early 2000s, perhaps similar to today, there was plenty of gatekeeping in an attempt to professionalize the fitness industry. The gym culture in many places lacked effort and was full of unnecessary complexity. Greg Glassman (founder of CrossFit®) came in and said, "get rid of all the equipment." Just keep the rower, box, barbell, pull up bar. That’s all you need. And challenge yourself. Go as hard as you can. Greg understood that effort is the currency for results. Ther...

2 months ago

24 minutes

The Paul Weber Podcast

128 Do more work.

Send us a text The goal for the conditioning-biased athlete is to chronically increase training load while maintaining the load-recovery balance. More simply, conditioning is about learning to do more work. Fitness athletes have no problem with more training. We are often eager to prove we can work the hardest. As a result, we increase training load on too short of a timeline. I remember compressing a week of training into a single day. And wondering why I constantly felt fatigued...

2 months ago

30 minutes

The Paul Weber Podcast

127 The Mystery of the Metcon

Send us a text In this episode, we discuss how metcons are characterized by severe and extreme intensity exercise that is often intermittent in the context of each task, but continuous in the context of the workout. We cover: the fatigue mechanisms of severe intensity exercisethe fatigue mechanisms of extreme intensity exercisewhy severe vs. extreme intensity matterswhich movements are severe intensity and which ones are extremeWeightlifting and % of 1RMGymnastics and movement selectionMonost...

2 months ago

25 minutes

The Paul Weber Podcast

126 The Fitness Competition

Send us a text For all that we have to learn from other sports, fitness competition is unique. Few other events last multiple days, or require both strength and conditioning. There's the decathlon, which emphasizes strength and power. Then there are military selections, which emphasize conditioning. Fitness competitions fall somewhere in between. Fitness sport combines many disciplines into one monster weekend: endurance sports (running, cycling, rowing, swimming...

2 months ago

24 minutes

The Paul Weber Podcast

125 Overtraining

Send us a text Key Takeaways Frequency of higher intensity training - 2-3 days/week/modality, 3-5 quality sessions per week per modalityPeriodize - lower overall training volume and more competition-specific training as you get closer to the competitionControl the "load-recovery balance" - watch for signs of overtraining/underrecovery:joint painweakened immunityGI distresslow libidodisrupted sleepimpaired blood sugar regulationfatigue and irritabilityseverely depressed cortisol curveResources...

3 months ago

27 minutes

The Paul Weber Podcast

124 Conditioning Modalities - Monostructural

Send us a text In this episode, we discuss: The four intensity domains and their effect on physiologyIntensity distributions of elite endurance athletes and fitness athletesBest practices from elite endurance sportfrequency of quality sessionsperiodizationThe intensity-HPA Axis dysfunction-health degradation cascadeA three-phase approach to training and peaking for severe intensity conditioningPhase I - Accumulate Volume - induces general cardiorespiratory adaptations without the physiologica...

3 months ago

31 minutes

The Paul Weber Podcast

123 Conditioning Modalities - Gymnastics

Send us a text Depending on the movements, gymnastics may demand: strength (as in legless rope climbs or strict deficit handstand pushups)movement efficiency (as in ring muscle ups and handstand walking)muscle endurance (as in high rep pullups or toes to bar)and/or cardiorespiratory conditioning (as in burpees and box jump overs)The burpee and box jump over are unique in that: Most athletes have the requisite strength to perform the movementsDifferences in movement efficiency between athletes...

3 months ago

27 minutes

The Paul Weber Podcast

122 Conditioning Modalities - Weightlifting

Send us a text In this episode, we cover: examples of pure weightlifting workoutshow the work rates in weightlifting modalities compare to traditional endurance modalitiesthe physiology of weightlifting workoutsthe biomechanics of weightlifting workoutsthe 3 step process I use for improving weightlifting capacity:Strength + Raw CapacityBarbell Cycling SkillBarbell Cycling CapacityIn fitness sport, we test conditioning in lots of different ways. Burpees, rowing, thrusters, pullups, etc. ...

3 months ago

31 minutes

The Paul Weber Podcast

121 Conditioning 101 - Intensity

Send us a text Conditioning intensity can be divided into four domains: moderate, heavy, severe, and extreme. Moderate Intensity Personal anecdote: walking to New York City In athlete language: "easy", "Zone 2" What it feels like: you can speak in complete sentences Typical duration: 2+ hours Moderate intensity is below the first Lactate Threshold (LT1), which is the pace at which lactate begins its sustained increase. Below LT1, the body is working in a physiologically steady sta...

4 months ago

27 minutes

The Paul Weber Podcast

120 QnA - Breaks in training, stress, intra shakes and physique

Send us a text Thanks for being here! In this episode, I respond to the questions: If I don't train for a while am I going to lose all of my gains? Does psychological stress affect my performance? Do I need an intra workout? Is competitive fitness good for physique?

4 months ago

43 minutes

The Paul Weber Podcast

119 Strength from Beginner to Advanced

Send us a text Key Takeaways For beginners, the primary limitation is motor control. Program design should facilitate skill acquisition by providing lots of reps.Intermediates with lots of muscle to gain should optimize for mechanical tension. Train in the 3-10RM range with approaches to failure. Advanced athletes who have already tapped most of their muscle growth potential should utilize both training close to failure for muscle growth and explosive training for neural adaptations.&nbs...

4 months ago

25 minutes

The Paul Weber Podcast

118 Things I've learned the hard way

Send us a text In this episode, I reflect on some of the mistakes I made in my mindset as a competitor - and how I would coach that version of myself. I also share my experience toward the end of my competitive career, the health issues I ran into, and what I've learned so far in navigating them.

4 months ago

1 hour 2 minutes

The Paul Weber Podcast

117 Respecting the body, honoring standards

Send us a text Tap the link to save your spot at the live training this week. https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes --- We only get one body. Those who have gone through serious injuries know this. Many athletes have injuries that change their bodies for the rest of their lives. On one hand, we accept this as part of pushing our bodies to the limit. But in the adrenaline-fueled, warrior culture of modern fitness, we often take it too far. I've seen athletic care...

5 months ago

32 minutes