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Work Capacity seminar replay

The Work Capacity seminar originally aired on May 28, 2016. 

Click to download the study guide. 

 

Time Stamps

0:00 Introduction
1:37 Section 1…What Is Work Capacity?
4:33 Section 2…Am I Making Progress?
8:47 Section 3….General Adaptation Syndrome
24:22 Section 4…Why Do I Feel Weaker
48:19 Section 5…Recovery
1:07:10 Section 6 Body Composition
1:13:56 Section 7 Cardio & Anaerobic Fuel
1:22:10 Section 8 Increasing Your Work Capacity
1:36:38 Section 9 Monitoring Your Workouts

Sources

Moderate volume better than either high or low volume – one example here:  http://www.ncbi.nlm.nih.gov/pubmed/16503695

General adaptation syndrome:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2038162/pdf/brmedj03603-0003.pdf

Impulse response model: http://www.ncbi.nlm.nih.gov/pubmed/23728131

Cytokine hypothesis of overtraining: http://www.ncbi.nlm.nih.gov/pubmed/10694113

Repeated Bout Effect:  https://www.researchgate.net/publication/13074999_Exercise-Induced_Muscle_Damage_and_Potential_Mechanisms_for_the_Repeated_Bout_Effect

Energy expenditure scaling with work rate/energy expenditure with deadlift:  http://www.ncbi.nlm.nih.gov/pubmed/10912892

Importance of aerobic energy system for lifters:  http://www.ncbi.nlm.nih.gov/pubmed/11194103 and http://ajpendo.physiology.org/content/277/5/E890.long.  More info here:  https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/

Exercise and parasympathetic nervous system:  http://www.fac.org.ar/tcvc/llave/c243/deligian.PDF

Concurrent training meta-analysis: http://www.ncbi.nlm.nih.gov/pubmed/22002517

Strength training for aerobic gainz:  https://www.asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf

More info on blood flow restriction (with sources):  https://www.strongerbyscience.com/blood-flow-restriction-the-holy-grail-for-accessory-work/

Strength endurance effects with high reps (with sources):  https://www.strongerbyscience.com/the-new-approach-to-training-volume/

Bad stuff with decreased sleep (mental):  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/

Sleep and RER in an energy deficit:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/

Sleep and hormones:  http://www.ncbi.nlm.nih.gov/pubmed/21550729

Sleep extension and improved performance:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/

Avoiding screens before bed:  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

Stress and recovery:  http://www.ncbi.nlm.nih.gov/pubmed/24343323

Stress and strength gains:  http://www.ncbi.nlm.nih.gov/pubmed/18545186

Mindfulness meditation:  http://www.ncbi.nlm.nih.gov/pubmed/18387018

Ratio of fat/lean mass gain:  http://www.ncbi.nlm.nih.gov/pubmed/10865771

Bodyfat, inflammation, and anabolic/catabolic signaling:  http://www.ncbi.nlm.nih.gov/pubmed/25695947, http://ir.uiowa.edu/cgi/viewcontent.cgi?article=3290&context=etd

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