TOP 5 SECRETS TO BUILDING STAMINA - HOW TO BUILD STAMINA - IMPROVE YOUR ENDURANCE
Summary
TLDRThis 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
🏃♂️ 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.
🌿 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.
Mindmap
Keywords
💡Breath work
💡Wim Hof Method
💡Ashwagandha
💡Caffeine
💡Interval training
💡Resistance training
💡Adaptogens
💡High-Intensity Interval Training (HIIT)
💡Two-Mile Tuesdays
💡Mental training
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]
関連動画をさらに表示
How To Build Elite Endurance For Athletes Pt. 4
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Different Main Types Of Exercises - Cardio, Strength Training, Flexibility, Balance And Coordination
What Happens During Wim Hof Breathing?
How I Run Fast With A Low Heart Rate (Using Science)
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