Kinsei-Do Corner - the Functional Fitness podcast with Coach Jo · Coach Jo

Episode 66 with Coach Lucas (Kinsei-Do Corner): A practical deep dive into training for endurance

·37 min·2 clips

Lucas says lactate threshold work is where athletes teach the body to clear lactate faster than it accumulates.

1. Kinsei-Do Corner with Coach Jo and Coach Lucas focuses on training for endurance, with High Rocks as the main example. 2. Coach Jo hosts Lucas, and Lucas returns as the guest coach because he helps break down endurance programming. 3. The episode asks how to build a 12-week endurance block that improves running, High Rocks performance, and fatigue management. 4. Lucas starts with three training domains: energy systems, system development, and movement efficiency. 5. He says the aerobic system is the "efficiency engine" and the glycolytic system is the "performance engine." 6. Lucas argues that High Rocks is "pretty much where it's won" on aerobic base work. 7. He defines zone two as roughly 60% to 70% of maximum heart rate and ties it to long-duration efforts. 8. He uses the talk test, saying that being able to converse usually means the athlete is in the right zone. 9. Lucas suggests two or three zone-two sessions a week, starting around 20 to 30 minutes and building toward 40 to 60 minutes. 10. He says CrossFit athletes often need to add zone-two work outside class because regular training rarely spends enough time there. 11. Lucas explains that after a base phase, athletes should train lactate threshold so they can clear lactate faster than it accumulates. 12. He gives a concrete interval template of four to six rounds of four to five minutes at about 80% to 85% effort. 13. Lucas pairs those efforts with a 1:1 work-rest ratio, such as four minutes on and four minutes off. 14. He says progression can come from increasing distance or reducing rest time week by week. 15. For a 12-week block, Lucas recommends keeping zone two in the plan while adding interval work in the later phase. 16. He also suggests strength and functional movements like sled pushes, sled pulls, farmer's carries, sandbag carries, walking lunges, pull-ups, rows, squats, and deadlifts. 17. The tone is practical and coach-to-coach, with Jo asking for clearer definitions and examples throughout. 18. The pace is conversational, but it stays focused on programming details rather than theory alone. 19. People training for High Rocks, 10K, half marathon, or CrossFit conditioning. 20. Listeners wanting entertainment, not workout structure or pacing advice.

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