Anthropologists believe that carrying weight over distance was a huge contributing factor to our upright posture, long and strong legs, and our aerobic engines as humans.
Primal Engine Series
The Primal Engine Series includes 6 unique workouts that are done once a week based off of access to equipment, ability, and personal goals/interests. All of these workouts have a few things in common; moving weight over distance, usually in a 20-minute time domain. This is cardio meets strength training; it is both aerobic and anaerobic. These workouts mimic some of the unique and important physical challenges that our ancestors would have been involved in regularly. Think carrying water up to your village, carrying the meat from a successful hunt for miles, carrying stones to build shelter. This type of training is ideal for those who want to create a lean, muscular physique to be both strong throughout their entire body, and have the capacity to back it up. My hypothesis on this type of training is that it was the most calorically demanding physical activity that we would have regularly done (more so than running). This would imply that carrying weight over distance was extremely important, and done for survival.
Anthropologists believe that carrying weight over distance was a huge contributing factor to our upright posture, long and strong legs, and our aerobic engines as humans. Most people in modern society avoid this type of training because it is hard and not recognized for its value. This series gives you 6 different challenges that will allow your body to evolve back into its primal condition: that of an elite athlete. I recommend accomplishing one of these workouts a week, along with our Holistic Conditioning “Aerobic Base Training” (three times per week) and “Zone 4” (once per week). This addresses each zone of cardiovascular training and will optimize your conditioning so that you are fit for any aerobic challenge. Although these have the potential to be devastatingly hard, they are all scalable based off of the weight you select — start light! All of these workouts and how to scale them are explained throughly in the videos so that anyone can start at their own level. These workouts are all goal oriented and will follow our principle of slow incremental progression. You can conveniently track your times and weights on the True Coach app — We will aim to improve on these scores as you naturally progress. Time to start priming our engines with the most evolutionarily consistent example of physical fitness.
This course utilizes common cardio machines and weights found in most gyms.
Equipment Utilized: Treadmill, StairMaster, sled on turf with weights, weights to carry (plates, kettle bells, dumbbells).
Anthropologists believe that carrying weight over distance was a huge contributing factor to our upright posture, long and strong legs, and our aerobic engines as humans. Most people in modern society avoid this type of training because it is hard and not recognized for its value. This series gives you 6 different challenges that will allow your body to evolve back into its primal condition: that of an elite athlete. I recommend accomplishing one of these workouts a week, along with our Holistic Conditioning “Aerobic Base Training” (three times per week) and “Zone 4” (once per week). This addresses each zone of cardiovascular training and will optimize your conditioning so that you are fit for any aerobic challenge. Although these have the potential to be devastatingly hard, they are all scalable based off of the weight you select — start light! All of these workouts and how to scale them are explained throughly in the videos so that anyone can start at their own level. These workouts are all goal oriented and will follow our principle of slow incremental progression. You can conveniently track your times and weights on the True Coach app — We will aim to improve on these scores as you naturally progress. Time to start priming our engines with the most evolutionarily consistent example of physical fitness.
This course utilizes common cardio machines and weights found in most gyms.
Equipment Utilized: Treadmill, StairMaster, sled on turf with weights, weights to carry (plates, kettle bells, dumbbells).
Aerobic Zone 4 Training
Aerobic zone 4 training is defined as working in the 80-90% zone of your theoretical maximum heart rate. In our “Zone 4” series we cycle through four unique workouts, each executed once per week so that you attempt the same aerobic challenge only once per month. These workouts are easily quantifiable — we can track your progress with precision, down to the very second and or calorie. Each workout is designed to push your heart rate into zone 4 for roughly 10-15 minutes. Towards the end of these maximum efforts, you may end up crossing the threshold into zone 5 (if you are willing to go there). Also known as metabolic conditioning, this type of training can be thought of as strength training for the heart. Your heart, after all, is a muscle that will get stronger if adequately challenged, resulting in better aerobic capacity and heart health; leading to a decrease in your resting heart rate. This all translates to a longer ‘health span’ and, if you are in the ‘elite bracket’, a five-fold decrease in all-cause mortality (source: Petter Attia). Pushing this zone will make lower aerobic activity much more sustainable and you will be able to accomplish more work with less perceived exertion. This efficiency may be noticeable in everyday life, allowing you to enjoy tasks and recreation more.
This course utilizes common cardio machines and kettle bells found in most gyms.
Equipment Utilized: Air bike (Assault or Echo Bike), rower (Concept 2), skier (Concept 2), Jacobs Ladder, kettlebells.
This course utilizes common cardio machines and kettle bells found in most gyms.
Equipment Utilized: Air bike (Assault or Echo Bike), rower (Concept 2), skier (Concept 2), Jacobs Ladder, kettlebells.
Aerobic Base Training
Each week I encourage my team to complete three 45-minute sessions (or more) of cardiovascular training in aerobic zone 2-3. This is on top of our Primal Engine Series and Zone 4 training, which all make up Holistic Conditioning. Zone 2 is defined as cardiovascular training at 60-70% of your max heart rate.
Zone 3 is defined as cardiovascular training at 70-80% of your max heart rate. This means longer bouts of low-to-moderate intensity cardio. Three sessions of at least 45 minutes is a sufficient amount of aerobic exercise a week for those looking to substantially improve their aerobic base and longevity. Record: activity performed, the duration, intensity, perceived exertion, and any other additional notes. Use this to also record times of your repeated runs, hikes, bike rides, and other performances to effectively track your progress. I encourage you to get outside for this series, make it fun, enjoy your favorite sports and recreation!
Examples of Aerobic Base Training:
Walking
Hiking
Biking
Jogging
Running
Paddleboarding / Kayaking
Snowboarding / Skiing
Stair Master
Elliptical
Rowing
SkiErg machine
Jacob's Ladder
No equipment required, participate in the activities listed above based on access and ability.
Zone 3 is defined as cardiovascular training at 70-80% of your max heart rate. This means longer bouts of low-to-moderate intensity cardio. Three sessions of at least 45 minutes is a sufficient amount of aerobic exercise a week for those looking to substantially improve their aerobic base and longevity. Record: activity performed, the duration, intensity, perceived exertion, and any other additional notes. Use this to also record times of your repeated runs, hikes, bike rides, and other performances to effectively track your progress. I encourage you to get outside for this series, make it fun, enjoy your favorite sports and recreation!
Examples of Aerobic Base Training:
Walking
Hiking
Biking
Jogging
Running
Paddleboarding / Kayaking
Snowboarding / Skiing
Stair Master
Elliptical
Rowing
SkiErg machine
Jacob's Ladder
No equipment required, participate in the activities listed above based on access and ability.
Holistic Fitness Fusion
by Walker Eaton
Website and Content © Walker Eaton
by Walker Eaton
Website and Content © Walker Eaton
