How to Train Strengths and Weaknesses | Your Guide to Individualizing Your Training
Steve Magness
43,226 views
The Importance of Individualizing Training: A Deep Dive into Athlete-Specific Workouts
In this episode, we explore the critical importance of individualizing training programs for athletes. Rather than applying a one-size-fits-all approach, the speaker emphasizes understanding the unique physiological and psychological traits of each athlete. Using examples like Peter Snell and Sebastian Coe, the video demonstrates how different training methodologies can yield successful results for different types of athletes. Key factors such as fast twitch vs. slow twitch muscle fibers, aerobic and anaerobic capacity, and the balance of strengths and weaknesses are discussed in detail. The importance of a broad understanding of various training systems and tailoring workouts to the specific needs of the athlete is underscored. Whether you are a coach, runner, or athlete, this episode offers valuable insights for optimizing training effectiveness.
Sign up for your FREE 10-Day Training Course: https://thegrowtheq.kit.com/6e02d7303f
Support my work: My NEW book is out. Grab a copy of the book: Win the Inside Game: https://thegrowtheq.com/win-the-insid...
00:00 The Importance of Individualized Training
00:48 Historical Examples of Training Variability
01:57 Understanding Athlete Physiology and Psychology
03:02 Training Approaches for Different Athlete Types
06:48 Balancing Strengths and Weaknesses in Training
10:37 Identifying Athlete Characteristics
14:00 Practical Tips for Individualizing Training
17:09 Conclusion and Final Thoughts
20 Comments
@MJM1891 1 year ago
Video suggestion: Create 2-3 HS athlete profiles (slow, fast, mixed) and discuss basic ways to train throughout a year or season.
@PhiveIncognito 1 year ago (edited)
Hands down the absolutely best channel on running on YouTube. 100% focus on what matters to become a better runner, instead of shoes, watches, gear and apparel.
@andrecardoza966 1 year ago
We need a follow up video on this! Please direct us self coached athletes to a better understanding of which style of training is best for fast twitch athletes that are trying to run faster long distances races, such as half marathons and marathons. Thank you Steve!!
@boxbury 1 year ago
We as Coaches also need to consider how the individual athlete manages a certain aerobic or anaerobic stimulus in terms of injury prevention and training consistency. Nothing prevents improvements in fitness like injury rates.
If intensity or volume is on a higher end of the spectrum, adding strength and conditioning time in the gym for injury prevention could be valuable.
If intensity or volume is on a higher end of the spectrum, adding strength and conditioning time in the gym for injury prevention could be valuable.
@MJM1891 1 year ago (edited)
1. How can I determine if a newish high school distance runner is more fast twitch or slow twitch?
The transcript suggests several non-invasive ways to assess whether a newish high school distance runner is more fast-twitch or slow-twitch, without resorting to muscle biopsies:
* Compare performance across different distances (Speed Decline Chart):
* Have them run various distances like 400m, 800m, mile, 3k, 2-mile, or 5k.
* Plot their times for these distances.
* Fast-twitch: Their "speed decline line" will be steeper, meaning they lose more speed as the distance increases (e.g., their 800m time is significantly slower relative to their 400m, or their 3k time drops off sharply compared to their mile). The transcript states, "This athletes falling off a freaking cliff. Tells you speed or endurancebased for that event."
* Slow-twitch: Their speed decline line will be flatter, meaning they retain more speed as the distance increases (e.g., they only lose a couple of percent as the distance increases).
* The transcript recommends high school and college runners try various events, including 4x400m relays and cross country, to gather more information.
* Observe Biomechanics and Running Form:
* Fast-twitch: Tend to have "more spring and pop in their step." Their biomechanics are "normally more reactive or powerful."
* Slow-twitch: Tend to be "smoother, more economical and have more of that sometimes that more kind of marathon shuffle type stride" as they "rely on economy instead of power."
* Performance in Power/Reactive Tests:
* Fast-twitch: Will typically show "more power behind them and reactivity" in tests like a standing broad jump or a triple jump.
* Workout Performance and Recovery:
* Observe how they perform across a variety of workouts, from hill sprints to short intervals to tempo runs and long runs.
* Fast-twitch: May excel in shorter, more intense efforts (like hill sprints or short intervals) but struggle with longer, continuous aerobic efforts like straight threshold runs or long runs. They may also recover slower from intense aerobic work due to their aerobic system not being as strong, requiring "shorter intervals and more frequent breaks." They will "dig a hole a little bit more" on long runs and dip into glycogen reserves more. They will also struggle with "alternation workouts" (e.g., 800m hard, 800m steady).
* Slow-twitch: May excel in longer, more sustained efforts and recover more quickly even if they go "over that edge" in a workout. They are "able to utilize and clear lactate better." They can handle alternation workouts well and use more fat as fuel on long runs.
* Lactate Levels (if accessible):
* While most people don't have access, the transcript mentions that after an "all-out 400 or 600 or something relatively anaerobic," a fast-twitch athlete would likely show "higher lactate levels produced," potentially reaching "17, 18, 19, 20 plus millimole." A slow-twitch athlete might only reach "12, 13, maybe even less." This indicates a higher capacity to produce lactate in fast-twitch individuals.
2. How should we train them differently?
The core principle is to individualize training based on their physiological makeup, balancing their strengths and weaknesses without eliminating what makes them good.
For a Fast-Twitch Oriented Athlete (Sebastian Coe type):
* Aerobic Development:
* Avoid long, continuous "straight threshold runs" (e.g., 25-30 minutes "Jack Daniel style").
* Utilize more split-up runs and more progressive runs to ease them into aerobic work and prevent them from "going over that edge."
* Incorporate aerobic style intervals (like an "Iglooy system") with shorter intervals and more frequent breaks because they don't recover as quickly from aerobic work.
* Balance Strengths and Weaknesses:
* Do not overemphasize long, aerobic, or endurance-focused work (e.g., "a lot of aerobic longer stuff, longer runs, long threshold workouts"). This can lead to a decline in their natural speed, anaerobic enzymes, and ability to produce force quickly, which are their strengths. The transcript warns, "All of the sudden the thing that made us really good, it's no longer there."
* The goal is to "nudge them along the lines" to improve their endurance slightly without sacrificing their inherent speed and anaerobic capacity.
For a Slow-Twitch Oriented Athlete (Peter Snell type):
* Anaerobic Development/Speed Work:
* Do not overload them with high-lactate work or excessive "anaerobic capacity" training. This can shift the balance away from their aerobic strengths, leading to early peaking and sputtering out. The transcript states, "That shifts that seesaw balance and all of a sudden we lose some of those aerobic developments and aerobic enzymes that allowed us to handle that and we peak early and sputter out and we're not in a good spot."
* Balance Strengths and Weaknesses:
* Emphasize their strong aerobic system with appropriate volume and intensity.
* Introduce speed work in a way that complements their endurance base, helping them develop the top-end speed they might lack.
General Individualization Principles:
* No Perfect System: There is no single "magical training system" (Lydiard, Canova, Coe, Daniels). Coaches need a "vast array of systems" and tools to apply to the individual athlete.
* Consider the Event and Individual: Training must consider "the event you're training for" (demands to meet) plus "the individual sitting in front of you" (their physiology and psychology).
* Adjust Workouts: This includes adjusting long run volume and recovery, splitting workouts up, interval styles (shorter/longer reps, short/frequent rest), and breaking things into sets, all based on the athlete's makeup and what they can handle.
* Nudging, Not Transforming: While you can nudge an athlete's physiological qualities in a certain direction, you "can't shift it completely" (e.g., turn Usain Bolt into Eliud Kipchoge).
The transcript suggests several non-invasive ways to assess whether a newish high school distance runner is more fast-twitch or slow-twitch, without resorting to muscle biopsies:
* Compare performance across different distances (Speed Decline Chart):
* Have them run various distances like 400m, 800m, mile, 3k, 2-mile, or 5k.
* Plot their times for these distances.
* Fast-twitch: Their "speed decline line" will be steeper, meaning they lose more speed as the distance increases (e.g., their 800m time is significantly slower relative to their 400m, or their 3k time drops off sharply compared to their mile). The transcript states, "This athletes falling off a freaking cliff. Tells you speed or endurancebased for that event."
* Slow-twitch: Their speed decline line will be flatter, meaning they retain more speed as the distance increases (e.g., they only lose a couple of percent as the distance increases).
* The transcript recommends high school and college runners try various events, including 4x400m relays and cross country, to gather more information.
* Observe Biomechanics and Running Form:
* Fast-twitch: Tend to have "more spring and pop in their step." Their biomechanics are "normally more reactive or powerful."
* Slow-twitch: Tend to be "smoother, more economical and have more of that sometimes that more kind of marathon shuffle type stride" as they "rely on economy instead of power."
* Performance in Power/Reactive Tests:
* Fast-twitch: Will typically show "more power behind them and reactivity" in tests like a standing broad jump or a triple jump.
* Workout Performance and Recovery:
* Observe how they perform across a variety of workouts, from hill sprints to short intervals to tempo runs and long runs.
* Fast-twitch: May excel in shorter, more intense efforts (like hill sprints or short intervals) but struggle with longer, continuous aerobic efforts like straight threshold runs or long runs. They may also recover slower from intense aerobic work due to their aerobic system not being as strong, requiring "shorter intervals and more frequent breaks." They will "dig a hole a little bit more" on long runs and dip into glycogen reserves more. They will also struggle with "alternation workouts" (e.g., 800m hard, 800m steady).
* Slow-twitch: May excel in longer, more sustained efforts and recover more quickly even if they go "over that edge" in a workout. They are "able to utilize and clear lactate better." They can handle alternation workouts well and use more fat as fuel on long runs.
* Lactate Levels (if accessible):
* While most people don't have access, the transcript mentions that after an "all-out 400 or 600 or something relatively anaerobic," a fast-twitch athlete would likely show "higher lactate levels produced," potentially reaching "17, 18, 19, 20 plus millimole." A slow-twitch athlete might only reach "12, 13, maybe even less." This indicates a higher capacity to produce lactate in fast-twitch individuals.
2. How should we train them differently?
The core principle is to individualize training based on their physiological makeup, balancing their strengths and weaknesses without eliminating what makes them good.
For a Fast-Twitch Oriented Athlete (Sebastian Coe type):
* Aerobic Development:
* Avoid long, continuous "straight threshold runs" (e.g., 25-30 minutes "Jack Daniel style").
* Utilize more split-up runs and more progressive runs to ease them into aerobic work and prevent them from "going over that edge."
* Incorporate aerobic style intervals (like an "Iglooy system") with shorter intervals and more frequent breaks because they don't recover as quickly from aerobic work.
* Balance Strengths and Weaknesses:
* Do not overemphasize long, aerobic, or endurance-focused work (e.g., "a lot of aerobic longer stuff, longer runs, long threshold workouts"). This can lead to a decline in their natural speed, anaerobic enzymes, and ability to produce force quickly, which are their strengths. The transcript warns, "All of the sudden the thing that made us really good, it's no longer there."
* The goal is to "nudge them along the lines" to improve their endurance slightly without sacrificing their inherent speed and anaerobic capacity.
For a Slow-Twitch Oriented Athlete (Peter Snell type):
* Anaerobic Development/Speed Work:
* Do not overload them with high-lactate work or excessive "anaerobic capacity" training. This can shift the balance away from their aerobic strengths, leading to early peaking and sputtering out. The transcript states, "That shifts that seesaw balance and all of a sudden we lose some of those aerobic developments and aerobic enzymes that allowed us to handle that and we peak early and sputter out and we're not in a good spot."
* Balance Strengths and Weaknesses:
* Emphasize their strong aerobic system with appropriate volume and intensity.
* Introduce speed work in a way that complements their endurance base, helping them develop the top-end speed they might lack.
General Individualization Principles:
* No Perfect System: There is no single "magical training system" (Lydiard, Canova, Coe, Daniels). Coaches need a "vast array of systems" and tools to apply to the individual athlete.
* Consider the Event and Individual: Training must consider "the event you're training for" (demands to meet) plus "the individual sitting in front of you" (their physiology and psychology).
* Adjust Workouts: This includes adjusting long run volume and recovery, splitting workouts up, interval styles (shorter/longer reps, short/frequent rest), and breaking things into sets, all based on the athlete's makeup and what they can handle.
* Nudging, Not Transforming: While you can nudge an athlete's physiological qualities in a certain direction, you "can't shift it completely" (e.g., turn Usain Bolt into Eliud Kipchoge).
@MrTantriq 1 year ago
So glad you made this video. I was always a sprinter. I started running marathons at 48 and the long slow training has never really worked as well for me as I see it working for others. At 51 I started doing easy interval training, and I started improving quickly. Finally getting that spring back in my legs and rapidly improving my V.O2 max. I’m not convinced that this will work for marathons, but people say they’ve done it. I’ll find out next March.
@michaelpapp7371 1 year ago
But a balanced training program "could" be useful for almost anyone because it covers all aspects of speed, tempo/threshold and endurance training. It's just making the small grey area adjustments to the program. But your approach is really good because you're taking all aspects into account
@13lars 1 year ago
Best video yet! Im fast twitsh(?) training for my first marathon. And yes, i can realy feel the lactate in my trainingruns. Long and slow is more "effort" than tempo. Its weird, but its real
@rashon420 1 year ago
Can you do an episode about all things related to cross training? I have a lot of questions but here are a few things I’m interested in.
1. Parker Valby style training. (Are there limitations to this style of training? Or can cross training fill the gaps)
2. Is there a benefit of adding large volumes of low impact cross training on top of a training plan instead of just supplementing it? E.g. instead of replacing some easy runs with cross training, is there a benefit to someone who is already running 80-100 miles per week if they add 1 or 2 3-4 hour rides per week on top of their plan.
3. Can you talk about Brick workouts? Are there benefits to runners (not triathletes). Can you get the same physiological adaptations of a long run doing a shorter run, but then extending your workout with low impact cycling?
4. Are there ways to use cross training that will provide more benefit than just running? Or is specificity key? Just run more miles instead of adding in the cross training?
1. Parker Valby style training. (Are there limitations to this style of training? Or can cross training fill the gaps)
2. Is there a benefit of adding large volumes of low impact cross training on top of a training plan instead of just supplementing it? E.g. instead of replacing some easy runs with cross training, is there a benefit to someone who is already running 80-100 miles per week if they add 1 or 2 3-4 hour rides per week on top of their plan.
3. Can you talk about Brick workouts? Are there benefits to runners (not triathletes). Can you get the same physiological adaptations of a long run doing a shorter run, but then extending your workout with low impact cycling?
4. Are there ways to use cross training that will provide more benefit than just running? Or is specificity key? Just run more miles instead of adding in the cross training?
@SADTIZZ 1 year ago
Another superb video Steve! My friends and family are probably sick of how much I talk about what you teach.
I have a suggestion perhaps, for overweight people could you create a little video that could get them on the horse of this running stuff?
I have thought of reccomending some of my circle your videos but they will maybe be intimidated by the notion of a "race" and "competitions"
they would just likely say "oh this is for those people who are already good".
Specifically they create excuses such as "running will destroy my knees" and the like.
I dont quite have a good way to inform the contents of said video but its something that crossed my mind.
I used your videos as Ive commented before to help me start and now I run 10-15k a week.
Your Channel is a goldmine and I am thankful it is public and free to watch.
No rush on the topic, just an idea you might pull from.
God Bless and Kind Thanks!
I have a suggestion perhaps, for overweight people could you create a little video that could get them on the horse of this running stuff?
I have thought of reccomending some of my circle your videos but they will maybe be intimidated by the notion of a "race" and "competitions"
they would just likely say "oh this is for those people who are already good".
Specifically they create excuses such as "running will destroy my knees" and the like.
I dont quite have a good way to inform the contents of said video but its something that crossed my mind.
I used your videos as Ive commented before to help me start and now I run 10-15k a week.
Your Channel is a goldmine and I am thankful it is public and free to watch.
No rush on the topic, just an idea you might pull from.
God Bless and Kind Thanks!
@jack9458 1 year ago (edited)
Excellent information!! I'm interested in hearing Steve's take on using heart rate to inform training- zones, resting heart rate to gauge recovery, etc.
@clay.holton.rundpt 1 year ago
Great stuff! I really enjoy taking runners beginning a coaching program through single and double leg jumps for distance/height and shorter sprint time trials to somewhat gauge whether they’re naturally more endurance or power oriented. Lots of other things at play including their training background but I think it’s cool to see five different runners with comparable 5k times having vastly different metrics with these sprint and power tests.
@dkcrtz 1 year ago
Thanks so much for your videos. I'm a novice runner, and these are so helpful as I only set up training plans by myself. All the things you talk about make so much sense it baffles me it's not talked about by other creators.
@MrBeast-1 1 year ago
This video hit home so much. I was a very much so a fast twitch runner who ran the 400m and 800m. I would come in the season PR in the 400m and 800m then through out season, we did distance workouts - miles, 5x1k - I would get killed. Then we would do 8x400s or 12x200s and I would dominant. But during the middle of the season because we're doing distance workouts my 400m would get slower and my 800m would too. I'm sure my mile was better but I lost that fast twitch. It wasn't until the end of the season my endurance had improved enough. Anyway, I wish I did more shorter stuff, I think I had more there in the 400m and 800m
@rexdub1040 1 year ago
Before your AMA I asked about different athlete types and now you’ve given me a whole video in answer. Thank you!!!
@toddapplegate3988 1 year ago
As a strength and power athlete it's always interesting to hear a 1500 meter runner being fast-twitch. As a predominant (measured in lab) fast twitch human past 3-5 reps in a squat starts feeling like a 1500m.
@ronmccullough931 1 year ago (edited)
Fabulous video. So much wisdom. Steve you're simply the best. I just wish I'd had your advice when I was much younger and a half decent runner. I've always been self coached and just used the suck it and see method without any confidence that what I was doing was right. Thank you and more please.
How to Train Strengths and Weaknesses | Your Guide to Individualizing Your Training
Steve Magness
43,226 views
The Importance of Individualizing Training: A Deep Dive into Athlete-Specific Workouts
In this episode, we explore the critical importance of individualizing training programs for athletes. Rather than applying a one-size-fits-all approach, the speaker emphasizes understanding the unique physiological and psychological traits of each athlete. Using examples like Peter Snell and Sebastian Coe, the video demonstrates how different training methodologies can yield successful results for different types of athletes. Key factors such as fast twitch vs. slow twitch muscle fibers, aerobic and anaerobic capacity, and the balance of strengths and weaknesses are discussed in detail. The importance of a broad understanding of various training systems and tailoring workouts to the specific needs of the athlete is underscored. Whether you are a coach, runner, or athlete, this episode offers valuable insights for optimizing training effectiveness.
Sign up for your FREE 10-Day Training Course: https://thegrowtheq.kit.com/6e02d7303f
Support my work: My NEW book is out. Grab a copy of the book: Win the Inside Game: https://thegrowtheq.com/win-the-insid...
00:00 The Importance of Individualized Training
00:48 Historical Examples of Training Variability
01:57 Understanding Athlete Physiology and Psychology
03:02 Training Approaches for Different Athlete Types
06:48 Balancing Strengths and Weaknesses in Training
10:37 Identifying Athlete Characteristics
14:00 Practical Tips for Individualizing Training
17:09 Conclusion and Final Thoughts