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# 12 – Dr.Stephen Seiler discusses his pioneering 8-level training hierarchy pyramid from most to least important, as well as polarized training

Running and Fitness With Raj

English - July 26, 2020 20:30 - 46 minutes - 32.1 MB
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Previous Episode: # 11 - Roopali Mehta, Nutritionist & 3:23 marathoner, discusses nutrition principles to help you become a better athlete
Next Episode: #13 - Dr.Swapnil Mate, renowned Physiotherapist talks about injury prevention, common injuries, stretching protocols and recovery methods

World famous Exercise Physiologist, Dr. Stephen Seiler, on his pioneering work on the 8-level training hierarchy pyramid from most important to least important: Training volume; high intensity training; intensity distribution; planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering. We also discuss polarized training and mind-body connection. 

Show Notes
01:05 – Introduction to Dr.Seiler and how he got involved in exercise science
04:20 – Dr.Seiler explains how he came up with the 8-level training hierarchy pyramid
8:00 – Three most important levels of training hierarchy: training volume, intensity and distribution between the two
13:45 – The next 5 levels of training hierarchy - planning/periodization; micro-periodisation; specific adaptations like heat and altitude; race pace training and tapering
22:50 – Dr.Seiler explains why he did not include strength and mental training in the hierarchy
25:15 – Basis of polarized training and evidence
30:00 – Ways to measure intensity in polarized training: power/pace; heart rate and perceived exertion
33:10 – Interval training within polarized training – better to do more time at sub-maximal effort than less time at maximal effort
35:05 – Mind-body connection
39:00 – Ways to train the mind to improve performance
41:45 – Quiz Time!
44:25 – Resource recommendations by Dr.Seiler

Contact Dr.Seiler
Twitter: @StephenSeiler

Resources by Dr.Seiler
Dr.Seiler on ResearchGate - https://www.researchgate.net/profile/Stephen_Seiler
Dr. Seiler’s Hierarcy of Endurance Training Needs - https://rb.gy/2efsgw
Dr. Seiler’s Ted Talk – “How normal people can train like the world’s best endurance athletes” - https://www.youtube.com/watch?v=MALsI0mJ09I

Other Resources
researchgate.net

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