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    StrongFirst Roadwork - Pavel Tsatsouline

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    IacopoMariaFilippoBarni
    StrongFirst roadwork involves running or shadowboxing and occasionally stopping to do 1-3 pistols or a couple of one-arm pushups with no rest in between. This adds high force contractions to conditioning in a way that is more specific to fighting than just circuits of high-rep bodyweight exercises. The workout takes advantage of the different energy pathways in the body, training maximal anaerobic power through brief intense bursts and aerobic recovery between efforts.

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    StrongFirst Roadwork - Pavel Tsatsouline

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    IacopoMariaFilippoBarni
    1K views3 pages
    StrongFirst roadwork involves running or shadowboxing and occasionally stopping to do 1-3 pistols or a couple of one-arm pushups with no rest in between. This adds high force contractions to conditioning in a way that is more specific to fighting than just circuits of high-rep bodyweight exercises. The workout takes advantage of the different energy pathways in the body, training maximal anaerobic power through brief intense bursts and aerobic recovery between efforts.

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    StrongFirst Roadwork - Pavel Tsatsouline

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    StrongFirst roadwork involves running or shadowboxing and occasionally stopping to do 1-3 pistols or a couple of one-arm pushups with no rest in between. This adds high force contractions to conditioning in a way that is more specific to fighting than just circuits of high-rep bodyweight exercises. The workout takes advantage of the different energy pathways in the body, training maximal anaerobic power through brief intense bursts and aerobic recovery between efforts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views3 pages

    StrongFirst Roadwork - Pavel Tsatsouline

    Uploaded by

    IacopoMariaFilippoBarni
    StrongFirst roadwork involves running or shadowboxing and occasionally stopping to do 1-3 pistols or a couple of one-arm pushups with no rest in between. This adds high force contractions to conditioning in a way that is more specific to fighting than just circuits of high-rep bodyweight exercises. The workout takes advantage of the different energy pathways in the body, training maximal anaerobic power through brief intense bursts and aerobic recovery between efforts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    December 23, 2013 Pavel Tsatsouline

    StrongFirst Roadwork
    Note: About ve years ago, I wrote up the following workout for
    operators and martial artists in my newsletter.

    Run. Shadow box. At intervals you have set for yourself—so many
    minutes or so many phone poles—stop and do one to three pistols. At
    the next stop do a couple of one-arm push-ups. Here and there do both
    pistols and push-ups. No rest at all and just a couple of reps.

    This is StrongFirst roadwork. It does not replace your dedicated


    strength training. It adds a severely lacking high force component into
    one’s conditioning. Steady state endurance interrupted by occasional
    intense contractions is much more speci c to the needs of a ghting
    man or woman than high reps of low intensity exercise, such as circuits
    of high rep pushups and bodyweight squats.

    Kyle Bochniak doing his roadwork on a treadmill at Broadway BJJ & Fitness
    in Boston

    The Science Behind StrongFirst Roadwork


    Your muscle uses three energy pathways:

    https://www.strongfirst.com/strongfirst-roadwork/ 1/3
    7/11/2019 StrongFirst Roadwork | StrongFirst

    1. The rst, most powerful and least enduring, is alactacid. You can
    go very hard for ten to thirty seconds—and then the tank is empty.
    2. The second energy system, glycolytic, takes over. It has a lot less
    power—less than half—but last for several minutes, typically two
    to six.
    3. Finally, it is the turn of the aerobic system. It produces even less
    energy—but it can go on forever.

    This is an oversimpli ed pictured below, as all pathways operate at the


    same time, but good enough for our purposes.

    More and more Russian research is revealing that athletes from combat
    and team sports are making a mistake killing themselves in the
    glycolytic pathway—doing high-rep circuits to “burn.” The new
    paradigm is—train your maximal alactacid power (MAP) in ten- to
    twenty-second bursts of intense e ort and your ability to replenish
    your tank aerobically. The conditioning portion of the training regimen
    in my new book Kettlebell Simple & Sinister is designed in that exact
    manner.

    There is a lot more to say on this topic and we shall continue this
    conversation in the future. For now stop being enamored with the
    glycolytic pathway and the “burn.” As one Russian professor has said
    in a lecture to wrestlers, “Whose muscles are more acidic in the end of
    the match?—The loser’s.”
    https://www.strongfirst.com/strongfirst-roadwork/ 2/3
    7/11/2019 StrongFirst Roadwork | StrongFirst

    Left to right: Head trainer John Clarke, ghter Kyle Bochniak, Tom Wood,
    boxing and strength coach Steve Baccari

    Maximal anaerobic power + speedy aerobic recovery

    = Kettlebell Simple & Sinister

    Thank you.

    https://www.strongfirst.com/strongfirst-roadwork/ 3/3

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