# 12 – Dr.Stephen Seiler discusses his pioneering 8-level training hierarchy pyramid from most to least important, as well as polarized training
07/26/20 • 46 min
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
Contact Details for Running and Fitness with Raj
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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
Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
Listen and Subscribe
Thank you for listening and supporting "Running and Fitness with Raj". If you enjoy the show, please subscribe, spread the word and rate & review on iTunes or wherever you are listening to your podcast.
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Previous Episode
# 11 - Roopali Mehta, Nutritionist & 3:23 marathoner, discusses nutrition principles to help you become a better athlete
Roopali talks about the most important nutrition principle and then discusses 10 key diet principles. How vegetarians can get adequate protein thru’ diet and views on intermittent fasting and diets like keto and paleo.
Show Notes
01:15 – Roopali talks about how she got into nutrition
06:20 – Key running experiences and lessons
10:30 – The importance of nutrition for any athlete
13:30 – The most important nutrition principle: “maintain alkaline nature of body”
16:50 - 10 key diet principles: Nutrition should support the focus and phase of training; wholesome diet; balance calories v/s nutrients; proper hydration; adequate protein; good fats; varied fruits & vegetables; avoid junk food; keep gut healthy and sleep
22:10 – How vegetarians can get adequate protein thru’ diet
29:10 – Views on intermittent fasting and keto, paleo diets
38:25 – Quiz Time!
41:30 – Roopali’s recommendations on books and other resources
Contact Roopali
Email: [email protected]
Phone: +91 98201 92593
Resources
Foods that are Killing You by M.K.Gupta (Amazon Link)
Dr. Jason Fung (https://www.dietdoctor.com/authors/dr-jason-fung-m-d)
Luke Coutinho (https://www.lukecoutinho.com)
Contact Details for Running and Fitness with Raj
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Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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Next Episode
#13 - Dr.Swapnil Mate, renowned Physiotherapist talks about injury prevention, common injuries, stretching protocols and recovery methods
Episode Summary
Dr.Swapnil Mate, renowned Physiotherapist talks about the need for regular physical evaluation, common athletic and running injuries, their prevention and recovery protocols, factors to consider in a running shoe, importance of dynamic stretching and proprioception exercises
Show Notes
01:25 – Swapnil introduces himself and how he got into exercise physiotherapy
02:35 – Common types of athletic and running injuries
04:55 – Importance of “physical evaluation” for any athlete
08:15 – Injury prevention
11:45 - Factors to consider in a running shoe
18:50 – Importance of dynamic stretching for pre and post activity
24:55 – Balancing rotational, lateral movements and importance of weight training
28:05 – Training gluteus medius muscles
31:10 - Proprioception exercises
32:30 – Recovery tools – massage, icing, Epsom salt bath, stretching, recovery drink, dry needling and rolling
36:55 – “POLICE” – the protocol to follow in case of injuries – Protect, Optimum Loading, Icing, Compression and Elevation
44:25 – Quiz Time!
47:00 – Swapnil’s recommendations of other resources like books, YouTube channels
Contact Swapnil
Email: [email protected]
Instagram:@swapnil_d_mate
Resources
Dr.Mate's blog post on this podcast - Dr. Mate's blogAnatomy Trains by Thomas Myers (Amazon Link)
https://www.anatomytrains.com
Clinical Sports Medicine by Karim Khan (Amazon Link)
Contact Details for Running and Fitness with Raj
Join WhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqh
Email: [email protected]
Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj
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