ESP Tipcast 64: What I’ve learned from 8 years of low volume training

On tipcast 64 I discuss what I’ve learned from low volume training programs over the past 8 years. Well before Chris Carmichael jumped onto the HIT bandwagon with his time-crunched approach, I was experimenting with polarized training, HIT and reduced volume. Here are some of the highlights:

  • Many coaches fall prey to the Coaching Blind spot, where we become overly focused on one particular training philosophy.
  • Reverse periodization is highly effective for low volume athletes; building the critical infrastructure (i.e., base)
  • HIT works because it applies the necessary training stress to optimize both the central cardiovascular adaptations, as well as the peripheral adaptations essential to performance improvement
  • HIT is NOT the road to ultimate ELITE performance; ultimately, a balance of volume and intensity is key.
  • Low volume HIT is limited by its own success and low volume.
  • Low volume training with HIT can builds fast fitness, but often fails to produce multiday success, like stage races.
  • Low volume, HIT based programs should be individualized to your own response rate.

ESP tipcast 64 is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout

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