Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training

619 Pages·2012·23.29 MB·English

by  Glen Cordoza

First Published in 2012 by Victory Belt Publishing Inc.
Copyright © 2012 Brian Mackenzie and Glen Cordoza
All rights reserved No part of this publication may be reproduced or distributed
in any form or by any means, electronic or mechanical, or stored in a database or
retrieval system, without prior written permission from the publisher.
ISBN 13: 978-1-936608-61-4
This book is for educational purposes. The publisher and authors of this
instructional book are not responsible in any manner whatsoever for any adverse
effects arising directly or indirectly as a result of the information provided in this
book. If not practiced safely and with caution, working out can be dangerous to
you and to others. It is important to consult with a professional fitness instructor
before beginning training. It is also very important to consult with a physician
prior to training due to the intense and strenuous nature of the techniques in this
book.
RRD1209
“While writing The 4-Hour Body, I conducted thousands of tests and
experiments and consulted with more than a hundred scientists, doctors, and
world-class athletic coaches. It was a three-year quest to find the smallest inputs
that create the largest outputs. On the endurance front, one name came up again
and again: Brian MacKenzie. If you want to go from zero to marathon in 12
weeks, or perhaps run 100 miles and dead lift two to three times your body
weight without struggle, he’s your secret weapon. Listen and learn.”
—Timothy Ferriss, #1 New York Times best-selling author of The 4-
Hour Body

“The title of Brian Mackenzie’s book, Power, Speed, Endurance, calls to mind
the famous Olympic motto “Citius, Altius, Fortius” and the author’s goal is
similarly to attain harmony in athletics, updated to the multifunctional
movements that enhance performance today. It has been my pleasure to mentor
Brian over the years and to watch his growth as an athlete and now coach. The
sincere sharing of knowledge about the latest in sports technology is what the
reader needs, and what the author delivers in this book.”
—Nicholas Romanov Ph.D., founder of the Pose Method

“The crew at CrossFit Endurance knows their stuff. Their combination of
traditional periodized exercise with CrossFit is spot on. Anybody looking to
maximize his or her endurance performance while maintaining, or even
improving, fitness must read this book.”
—Josh Everett, CrossFit Level 1 and O-lift course instructor, NCAA
Division 1 strength-and-conditioning coach
“Simply put, Brian MacKenzie has helped me to evolve into a better athlete. His
intuitive thinking, attention to detail, and extensive knowledge make him a very
effective coach regardless of your sport or the level you are competing at. He has
inspired me to refocus my training by helping me to realize the importance of
constantly changing and adapting my goals, both mentally and physically. Brian
has been a true coaching asset, keeping me competitive on the world and
Olympic stage over the last three years.”
—Erin Cafaro, five-time US National Rowing Team member, two-time
Olympic gold medalist
“I very much respect Brian’s work. I was lucky enough to observe him in action
working with average people who wanted to learn how to run and be fit. The
improvements made in a single morning’s teaching were impressive. For those
who can’t make it to one of his seminars, this book will provide the nuts and
bolts of better running and endurance.”
—Lon Kilgore Ph.D., Senior Lecturer, Department of Sport, Exercise,
and Health, the School of Science, University of the West of Scotland

“I am so thrilled and excited for Brian’s book. During the past several years
Brian has had a significant impact on the rapid improvement of our program at
San Jose State University. My close relationship with Brian, and the
implementation and development of training modalities outlined in this book,
have been an integral part of our success. CrossFit and CrossFit Endurance have
greatly enhanced the overall competitiveness of our program. Thanks to CFE
protocols, San Jose State’s women’s swim team won its first WAC Conference
title, with 11 school records, 2 pool records, 2 WAC championship records, 1
overall WAC record, and WAC Coach of the Year.”
—Sage Hopkins, Head Coach, Women’s Swimming and Diving, San
Jose State University

“June 18, 2010: I was lying on the pavement in a daze, pain torching the right
side of my body, blood spilling onto the street from my face and legs. Unable to
move, unable to breathe. All I could see was months—years!—of training spent
for nothing. Ten days later, after surgery to fix a broken clavicle, I was told by
the top shoulder specialist in the Midwest that he couldn’t offer more hope than
a possible 75 percent use of my right arm. What he didn’t know, what no one
knew, was that the most important meeting of my life was a mere five weeks
away. On August 12, 2010, I met Brian MacKenzie, and my life, both inside and
outside the sport, was revived, but in a much stronger light.
“Since that fateful August day, I, who had been a true believer in the Lydiard
method, logging 30 hours a week of training, convinced that I needed to put in at
least that much time (without strength work, of course), have been transformed
into a stronger, faster, and more durable athlete than I ever could have imagined.
By cutting my training hours in half, but making every moment of training
purposeful and meaningful, and by eating a clean diet, I not only made a full
recovery, with 100 percent use of my right arm, but I did it in half the time. Half.
Let that sink in. I took a 20-week PT protocol and completed it in 9 weeks,
getting cleared to race in October 2010. It was unheard-of by my doctor or any
of his peers.
“As a professional triathlete/duathlete, I can’t imagine using any other method
of training. It’s not just about the faster recovery, it’s the fact that I continue to
get faster and stronger every day. At 38, I’m able to take on any athlete at any
distance, with complete confidence in my abilities. Nothing makes me smile
wider than passing a 20-something leg-burner on the run, putting insurmountable
distance between us. CFE hasn’t just made me a better athlete; it’s made me a
better person—humble, grateful, and constantly seeking to stretch the bounds of
human ability.”
—Guy Petruzzelli, professional triathlete, Top 10 internationally ranked
professional duathlete
ACKNOWLEDGMENTS
FOREWORD by T.J. Murphy
PREFACE
INTRODUCTION
A Paradigm Shift
Enter CrossFit
CrossFit Endurance: Understanding the Model
Lydiard’s Model
What Is Endurance?
The Energy Pathways
The System Works for Everybody, but It’s not for Everybody
RUNNING AS A SKILL
Running-Stance Checklist
Proper Running Mechanics
Skill Training
Solo Drills
Partner Drills
CYCLING AS A SKILL
Bike Fit Checklist
Skill Training
Road Bike
Time-Trial Bike
Mountain Bike
SWIMMING AS A SKILL
Freestyle Swimming Checklist
Swimming Mechanics
Skill Training
STRENGTH-AND-CONDITIONING AS A SKILL
Strength-and-Conditioning Movement Checklist
Power-Lifting Techniques
Olympic-Lifting Techniques
Conditioning Exercises
Trunk/Stability Exercises
MOBILITY AS A SKILL
Mobility Checklist
Skill Training
Foot, Ankle, and Calf Mobilization
Upper Leg, Hip, and Trunk Mobilization
T-Spine and Shoulder Mobilization
FUELING PROTOCOL
Hydration
Electrolytes
Nutrition
CROSSFIT ENDURANCE PROGRAMMING
Traditional CrossFit Template
Single Sport CrossFit Endurance Program
Multisport CrossFit Endurance Program
Linear-Strength-Bias CrossFit Endurance Program
Conjugate-Strength-Bias CrossFit Endurance Program
Target-Based Programming Approach
Sample Programs
6-Week Progression into the Program
12-Week Program with Conjugate Strength Bias
Sample WODs
Named Endurance WODs
Run WODs
Bike WODs
Swim WODs
Row WODs
RESOURCES
ABOUT THE AUTHORS AND CONTRIBUTORS