TOP 5 SECRETS TO BUILDING STAMINA - HOW TO BUILD STAMINA - IMPROVE YOUR ENDURANCE

Summary

This video discusses five effective ways to improve stamina, with methods ranging from breathwork and the Wim Hof method to using adaptogenic herbs like ashwagandha, caffeine intake, and customized training techniques. Breathwork, endorsed by experts like James Nestor, and natural supplements enhance endurance and recovery. The importance of personalized workouts, such as resistance and interval training, is emphasized for better performance. The video also touches on balancing stamina with strength and mental recovery, leaving the audience intrigued for more tips on optimal performance.

Takeaways

• 😀 Breath work can be practiced anywhere, even while sitting or watching TV, and can greatly improve stamina.
• 💪 Breathing through your nose provides 20% more oxygen, which significantly boosts performance and recovery.
• 🏅 The U.S. men's track and field team used breath training to outperform their competitors and win more medals.
• ❄️ The Wim Hof method involves rapid breathing followed by breath-holding to enhance stamina and performance.
• 🌿 Ashwagandha, an adaptogenic herb, improves cardiorespiratory endurance and boosts muscle recovery, making it popular for athletes.
• ☕ Caffeine can enhance stamina by stimulating the central nervous system, improving endurance, and reducing fatigue, but dosage should be carefully tested.
• 🏃‍♂️ Running more helps with stamina, but balancing it with strength and speed training is crucial for well-rounded performance.
• 🔥 High-intensity interval training (HIIT) and breath work can improve short-windedness during intense activity.
• 🌀 Light jogging over extended periods, like 'Two Mile Tuesdays,' can lead to long-term stamina improvements and better endurance in games.
• 😴 Sleep, mental training, and mushrooms for recovery are key components in boosting stamina, but require further exploration in a separate discussion.

Q & A

What is the first technique mentioned to improve stamina, and how does it work?

The first technique mentioned is breath work, specifically nasal breathing. Breathing through the nose allows you to take in 20% more oxygen, improving performance and recovery.

Who is James Nester, and what does he teach about breath work?

James Nester is a best-selling author and investigative journalist who explains how world-class coaches have been using breath training for decades to improve stamina, particularly by focusing on nasal breathing.

What is the Wim Hof method, and how is it adapted for football players?

The Wim Hof method involves rapid breathing for 30 seconds, holding the breath on the exhale for 30 seconds to a minute, followed by inhaling and holding for 10 seconds. This method has been modified for football players to fit their specific stamina needs.

What benefits does the herb ashwagandha provide in terms of stamina and recovery?

Ashwagandha increases cardiorespiratory endurance and helps in muscle recovery by counteracting the effects of stress on the neurological, endocrine, and immune systems. It is also an affordable adaptogen that improves physical performance.

How does caffeine improve stamina, and what is the recommended dose for athletes?

Caffeine stimulates the central nervous system, reducing fatigue and enhancing endurance. For a 150-pound football player, the recommended dose is 200 milligrams one hour before exercise, which is about the amount found in a large cup of coffee.

What advice is given to younger athletes regarding caffeine intake?

Younger athletes are advised to be cautious with caffeine intake due to their growing bodies. However, the script humorously suggests that young people may not heed this advice, referencing viral challenges like the 'Tide Pod challenge.'

How can athletes identify specific stamina issues, and what training methods are suggested?

Athletes are encouraged to assess their own stamina problems, such as leg fatigue or breathlessness, and use specific training methods like resistance training, high-intensity interval training (HIIT), or breath work to target their weaknesses.

What is the purpose of 'Two Mile Tuesdays,' and how should it be implemented?

'Two Mile Tuesdays' is a light jogging routine designed to build endurance over time. Athletes should jog a minimum of two miles every day for two weeks outside of regular training to gradually increase their stamina.

Why is it important to balance stamina training with strength training and flexibility routines?

While building stamina, it's crucial to maintain muscle mass and power through strength training and avoid injury by incorporating flexibility routines. This balanced approach ensures overall fitness and reduces the risk of exhaustion.

What is hinted at as the 'fifth secret' to stamina, and why is it not revealed in the video?

The 'fifth secret' is teased as something 'so potent' that it couldn’t be shown in the video. It involves sleep, mental training, and the use of certain mushrooms for recovery and stamina, which will be covered in a future video.

Outlines

00:00

🏃‍♂️ Top 5 Ways to Boost Your Stamina

The introduction highlights five essential methods for improving stamina, offering insights into why they work and how to implement them effectively. It promises life-changing tips, backed by research, with a detailed look at breathwork as the first method. Breathwork involves using nasal breathing to increase oxygen intake, improving performance and recovery. A podcast featuring James Nestor, who worked with top athletes, is referenced for further insights. The Wim Hof method is also briefly explained, with a promise for more details in future content.

05:01

🌿 Ashwagandha: The Stamina-Boosting Herb You Need

This section introduces ashwagandha, a powerful herb known for its anti-inflammatory, anabolic, and antioxidant effects. It focuses on the herb's ability to increase cardiorespiratory endurance and muscle recovery. Ashwagandha, a popular adaptogen, helps counteract the negative effects of stress on the body. Affordable and long-lasting, it has become one of the best-selling supplements, with a recommendation to try it for stamina improvement.

☕ Caffeine: Boosting Performance the Right Way

Here, caffeine is discussed as a powerful tool for boosting stamina and endurance. While consuming caffeine in moderation is beneficial, the video warns against overconsumption. Caffeine stimulates the central nervous system, reducing fatigue and increasing muscle strength. The recommended dosage is 200 mg of caffeine for a 150-pound athlete an hour before exercise. The importance of testing different caffeine sources and monitoring individual reactions is emphasized, with special caution for younger athletes due to their developing bodies.

🏋️‍♂️ Tailored Training for Stamina, Speed, and Power

This segment emphasizes the importance of personalized training to develop stamina without sacrificing speed and power. Athletes are encouraged to assess their specific weaknesses, whether it's fatigue in the legs, breathlessness, or late-game exhaustion. Different methods, such as resistance training, high-intensity intervals, and long, light jogging sessions, are recommended to address specific stamina issues. The section concludes by advising athletes to balance endurance training with strength and flexibility routines to achieve well-rounded fitness.

😴 The Secret Fifth Tip (Hint: Sleep and Mental Training)

The final section teases a 'secret' fifth method for improving stamina, which includes sleep, mental training, and some unconventional methods like mushroom supplements. Although not fully explained, the video hints at the importance of these overlooked factors in optimizing performance, suggesting a future video will delve deeper into these areas.

Keywords

💡Breath work

Breath work refers to exercises that involve consciously controlling your breathing. In the video, it is presented as a key method for improving stamina, particularly through nasal breathing which increases oxygen intake by 20%. This practice is recommended by world-class coaches for athletes, and is emphasized for its ability to enhance performance and recovery, as exemplified by the success of the US Men's Track and Field team.

💡Wim Hof Method

The Wim Hof Method is a specific breathing technique involving rapid breathing followed by breath-holding. In the video, it is modified to fit the rigors of football. The method is highlighted for its potential to boost stamina by conditioning the body to endure stress through controlled breathing. It is suggested as a powerful technique for athletes looking to improve their endurance.

💡Ashwagandha

Ashwagandha is an herb known for its adaptogenic properties, which help the body counteract the effects of stress. The video emphasizes its role in enhancing physical performance by improving cardiorespiratory endurance and aiding muscle recovery. It’s noted for its affordability and effectiveness, making it one of the top-selling supplements on the associated website.

💡Caffeine

Caffeine is a stimulant that affects the central nervous system by reducing fatigue and increasing endurance. In the video, it is discussed for its ability to enhance stamina, boost muscular strength, and aid in recovery. The recommended dose for a 150-pound footballer is 200 mg before exercise, with advice to test different sources of caffeine for optimal results.

💡Interval training

Interval training involves alternating between high-intensity exercise and periods of rest. The video mentions this as an effective way to improve stamina, particularly when combined with breath work. For example, it suggests a 30-second shuttle run followed by burpees or squat jumps to build endurance for athletes who get short-winded after sprints.

💡Resistance training

Resistance training is a form of exercise that improves muscular strength and endurance by working against a force, like weights or body resistance. In the video, it is recommended for athletes who feel their legs losing power during games. Exercises like uphill running or cycling are suggested to maintain stamina and prevent fatigue in the later stages of physical activity.

💡Adaptogens

Adaptogens are a group of herbs that help the body adapt to stress, supporting the neurological, endocrine, and immune systems. In the video, ashwagandha is highlighted as a key adaptogen that improves endurance and muscle recovery by counteracting stress-induced fatigue, making it a popular supplement among athletes.

💡High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by brief recovery periods. The video promotes HIIT for athletes who want to improve their stamina and short-burst endurance, particularly through exercises like shuttle runs and burpees. It’s mentioned as a way to condition the body to handle physical stress more effectively.

💡Two-Mile Tuesdays

Two-Mile Tuesdays refers to a suggested stamina-building technique where athletes run two miles at a light jog every day for a few weeks. This is introduced as a way to build consistent endurance, particularly for athletes who find themselves tiring in the second half of games. Over time, the body adapts to this routine, leading to significant improvements in stamina.

💡Mental training

Mental training refers to techniques that focus on improving psychological endurance and focus. The video hints at mental training as part of the secret to stamina, alongside physical techniques and nutritional supplements. It suggests that mental resilience, along with sleep and even specific mushrooms, can enhance stamina and performance in sports.

Highlights

Breath work is a powerful method to build stamina while sitting and relaxing.

Nasal breathing increases oxygen intake by 20%, enhancing performance and recovery.

James Nester, best-selling author, teaches top athletes breath work for better performance.

The U.S. Men's Track and Field team won more medals using breath work without external oxygen.

The Wim Hof method involves rapid breathing followed by breath-holding to improve stamina.

Ashwagandha boosts physical performance and muscle recovery by increasing cardiorespiratory endurance.

Adaptogens like ashwagandha counteract the harmful effects of stress on the body.

Caffeine stimulates the central nervous system, reducing fatigue and improving endurance.

For a 150-pound athlete, 200 milligrams of caffeine an hour before exercise is recommended.

Test different caffeine products (coffee, tea, gels) to find the most effective one for performance.

Caffeine enhances muscle recovery and improves strength during and after exercise.

Simple running without balancing strength and power training will not improve stamina effectively.

If leg power fades late in games, focus on resistance and interval training for better results.

Breath work and high-intensity interval training (HIIT) can boost stamina for short-winded athletes.

Running 2 miles daily for a couple of weeks can significantly improve stamina for long games.

Transcripts

these are the top five ways to improve

your stamina what they are why they work

and how you can implement them we

guarantee that some of these will be

life-changing for you let's go

[Applause]

[Music]

did you know that you could build your

stamina while sitting on your bed and

watching tv if that sounds too good to

be true it's because you just haven't

heard of breath work now will you give

you a long drawn out explanation or you

could just listen to best-selling author

and investigative journalist james

nester who came on our podcast to

explain what world-class coaches are

teaching to top-level athletes that you

probably haven't heard of what i

discovered is that coaches have been

using breath training for decades and

decades and decades and it worked

incredibly well for so long what does

that force you to do it forces you to

breathe through your nose because when

you're breathing through your nose you

get 20 percent more oxygen and by

getting 20 percent more oxygen you don't

you know you think that's not going to

make a difference to your performance in

recovery you're crazy and he's the one

who taught the us men's uh track and

field team to to breathe properly and

they went out and destroyed everybody

they wanted more more medals than any

other track team ever and they did not

need to take oxygen before or after the

races every other team was they didn't

need to because they knew how to breathe

properly a full link to the podcast is

right down below in the description box

and it is full of hacks and tips for

your stamina that you a hundred percent

have not explored so make sure to check

that out

there's a million different ways to

practice but one of the most popular is

done by wim hof the iceman now we've

modified our own to fit the rigors of

football so if you want to watch a long

video for what we do specifically

comment down below we will do that more

or less to explain the wim hof method it

involves breathing in and out rapidly

for about 30 seconds followed by holding

your breath on the exhale for another 30

seconds to a minute or more

and then inhaling and holding for about

10 seconds we repeat and extend the time

comfortably suffice it to say if you're

not doing this you are missing out

you probably haven't heard much of this

herb but and it's herb

verb

for you weird people that say herb

that's a name

it's herb

this belongs on the top of your list now

previous studies focused on its

anti-inflammatory anabolic antioxidant

effects that's a lot i know it's good

but it's only until much recently that

researchers understood it could improve

physical performance and boost muscle

recovery so what ashwagandha does is

increase your cardiorespiratory

endurance adaptogens which is a group

and type of herbs they work to

counteract the effects of stress in your

body stress obviously can harm the

neurological endocrine and immune

systems adaptogens have stimulant

properties that help counteract all of

these effects the beauty of the herb

also nicknamed the indian ginseng is

that it's incredibly affordable and will

generally last you quite some time which

is probably why it's our top selling

supplement on golurami.com we have

specialized ashwagandha in our store so

go check it out and grab yourself some

to start balling

[Music]

you probably weren't thinking about

seeing this here but boom you just did

because the truth is the statistic

evidence for the stamina boosting powers

of caffeine is undeniable should you

take 50 cups of coffee before a game

no

stop it don't be stupid everything in

moderation safety and balance now what

does caffeine do it stimulates the

central nervous system and by doing that

it reduces fatigue and drowsiness the

research shows it can improve endurance

and increase muscular strength not to

mention that it's going to help enhance

your recovery after exercise so the real

question really is how much caffeine for

soccer players

four your average 150 pound footballer

the recommended dose of caffeine is 200

milligrams one hour before exercise

which is about the amount in a large cup

of coffee now everybody's different

you need to test this at training to

know how you're going to react you'll

also need to test different teas coffees

sports gels powders not all caffeine is

made the same the caffeine content in

each product is going to be different

and that being said it may be ideal for

you to train on caffeine the day before

the game and the day of the game or you

can throw that out the window completely

and just use it when you feel the game

is going to be incredibly demanding

regardless get this in your playbook and

sort out your body special disclaimer to

the teens and younger ballers who are

watching this video because of your

growing bodies you will want to be extra

careful with your caffeine intake but

then again you're probably not going to

listen to me anyway because who can

forget the tide pod challenge

[Music]

are you going to have more stamina if

you just run more probably yes but you

won't be balanced remember we want

stamina but we want speed and power also

so let's get straight to the point first

assess the problem do you run out of gas

at the end of the half or the end of the

game what goes first your legs or your

lugs or you just feel completely

exhausted all the time stamina is not a

one size fits all system despite your

coaches all making you do the same

things at the pro level we wear heart

rate monitors and take tests to know

exactly what's up with us individually

so instead of just giving you a few

drills we want you to learn yourself and

some fundamentals if your legs feel

consistently less powerful late in the

game it's time to work resistance and

interval training on a bike or even

uphill just running more will never fix

it now if you notice that your legs are

okay but you're too short-winded after

sprints and things like that this is

where breath work and hit or

high-intensity training is going to turn

you into a beast try something like a

30-second shuttle run followed by 30

seconds of burpees or squat jumps and

then rest for a minute and then repeat

that three more times

lastly if you feel you're okay in the

first half but come 60 and 75 minutes

you just don't have it anymore you might

want to try something like two mile

tuesdays and just extend that out

for the entire week yes that's right run

a minimum of two miles every day outside

of what you would normally do at

training for a couple of weeks

no not a sprint

not even a fast jog

a light light jog and over the course of

two weeks you can bump that up you will

be amazed at the incremental progress

and adjustment your body will make when

it thinks that this is just a normal

occurrence for it all right the point

we're trying to make is that you need to

work smarter not harder the solution for

you may be one of these or maybe all of

these and remember when running

consistently over long distances you

want to balance this with proper

strength training to keep up muscle mass

and power and a solid flexibility

routine to stay fit alright do these

things and watch your world change

the government deemed the fifth secret

so potent

we couldn't show it

it of course deals with

just plain it actually it it deals with

sleep mental training and a couple of

weird mushrooms for mother russia you

guys we just we need another video for

that all right

later

[Music]