Episode 163: Cardio Strength Training

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Kevin Larrabee (Twitter), Dr. Jonathan Fass,

Tony Gentilcore, and Robert Dos Remedios

FitCast News

  • Interview with Dos Remedios coming up
  • FitCast Accountability Submissions
  • What I learned in 2009 Part 1 and Part 2
  • Best of FitCast Posts next week, starts with Best of Fat Loss
  • FitCast Sweatshirt Preorders


  • Hey fellas. Great show. I caught your show by surprise while searching for a cardio workout music podcast on itunes and decided to give you a try and did not regret it (episode 162). I too use video games for relaxation and do listen to a couple of video game podcasts as well so when you guys started talking of video games in the beginning of the cast I completely forgot that I was listening to a fitness/nutrition podcast for a few minutes. Anyhow, its cool to hear guys talk about health, fitness and throw in video games every now and then. Nice touch! Once again, great show! Keep up the good work.-Jam (from Ottawa)To the Fitcast Crew: Love the show, please do keep up the good work. And Kevin, the video of Leigh’s gift to you is PRICELESS!I believe this question should go to Dr. Fass, but any advice would be appreciated. Here’s what happened:In the gym doing Bulgarian Split Squats a few weeks ago. I started with my left foot forward with no trouble, but when I switched to put my left foot on the bench behind me, I felt a pull in the back of my ankle / achilles tendon area. I stopped and went over to the stairs to stretch out my calf, but didn’t feel any discomfort no matter how far I stretched. I went back to doing the Bulgarians and felt the same “pull” when my left foot was on the bench. Since then I’ve noticed the pulling sensation only when my toes are pointed. In engineering school they told us “you can’t push on a rope”, so I’m a bit baffled what might be going on – if I have the mechanics right, my heel bone is “pushing” the achilles tendon upward, so why would I feel a “pull”?

    I have no issues walking or stretching my calf out, only when I point my toes – which doesn’t make any sense since that shouldn’t stretch my achilles tendon, right?

    It’s not debilitating, but I don’t want this to turn into something worse, so any thoughts would be greatly appreciated. For background, I’m 6′, 190#, and 42 years old. I don’t recall any injury or even aches in that area before this.


    Baffled Recovering Engineer

  • Hey Kevin, I have a question about lifting at a gym during one hour lunch breaks at work. Many of the guys around the office practice this for efficiency, so I decided to try it out for a day. I typically lift for roughly 1 1/2 hours specifically for strength training following the workday. I ended up sacrificing half of my routine so I can rinse off and head back on time. Its in my best interest to workout during lunch to save time, but I’m pretty stubborn about my workout schedule. Is there a logical way to squeeze a 1 1/2 hour workout into 45 minutes without giving up critical parts of my routine or am I biting off more than I can chew? Your advice is very much appreciated. I’m a big supporter of the show. Best regards from Chicago, Young
  • Hello Kevin/Jon,Reading the Kevin’s blog about “9 things he learned” where he talks about hip mobility (which was an eye-opener for me), I realized I don’t really have too much mobility in my whole body.
    I did myself the Thomas Test and resulted that my extended leg was raising from the floor indicating that I’m not so flexible at all.So the question is what are the best exercises for increase mobility and flexibility, not only in the hips, but in the whole body? (could you post some images of videos?) When should these exercises should be done: before or after the weight lifting?

    I tried one today, but I’m not sure I’m doing it right, and I believe I should be doing more of them, and more often. I really could notice the difference when I finished my workout today.

    I have worked out with weights for about 4 years, but never done stretching before, which I can realize could improve my squatting and overall performance.

    Thanks for any advice

    Guayaquil, Ecuador

Interview with Dos Remedios

  • How should the listeners incorporate cardio strength training into their programming if they are already doing some kind of 3 or 4 day lifting program?
  • What do you recommend in terms of progressions. Start with 2:1 rest:work, then 1:1 then 1:2
  • What are the most important pieces of equipment for a good cardio strength training routine?
  • Dos,
    I’m in the middle of starting an off season wrestling program for 7th through 12th grade kids and would like to make explosive overall strength(legs, and back) and improving their grip strength a concentration for them to work on over the 8 months they have in between seasons. What would you recommend, we have just about anything you can think of in our gym location to work with so we have the facilities. Just looking for a few ideas.

    Danny Nunez

  • Dos I would like to know your AHA moments for 2009 that have made you think differently about how you train your athletes? -Craig K.
  • hey Coach Dos! Love your latest Cardio strength training book! Anyways, I am an college student looking to get into S&C and am curious what you have done differently this year over the past few years? What causes you to make these changes? – Chase
  • Does the USA have a shot against England in the World Cup? -Kevin Larrabee

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11 Responses

  1. aldo says:

    Great podcast, one minor criticism- Kevin, Rooney is 24! He’s not old.

  2. Damn, I meant Ryan Giggs.

  3. aldo says:

    Giggs plays for Wales!

    Anyway, It’s good to hear that there is some excitement building over there about the World Cup. I think both England and USA should make it through the group stages pretty comfortably.

  4. Are-Harald Brenne says:

    Your RSS feed seems to be broken. When I click on the RSS link I get an xml file. Feeding the link to Miro produces an empty podcast.

    The site looks very interesting!

  5. I’m listening to the interview with Dos Remedios rightnow as you two criticize the “hamsters on the wheels” in the cardio section of the gym. One thing to bear in mind: the growing popularity of marathoning and triathlon.

    The physiological demands of both those sports often require participants to experience 45 minutes to 3 hours of time spent performing steady state cardio. I personally train many clients who have assignments such as 3×15 minute intervals on the treadmill at a 2:1 work:rest ratio. There is a time and place for interval and strength training, but I’d hazard a guess that many of those people on the bikes, treadmills, ellipticals, etc. may have a 10K, half-marathon, or triathlon they’ve set as a goal.

  6. Harold Gibbons says:

    Mr. Larrabee,
    Currently listening to the new episode, and I wanted to immediately express interest in the future sweatshirts. Maybe skullcaps if Tony wants to get those too. Would the shirts feature the current logo?

    Harold Gibbons

  7. Niall says:

    Another great Podcast!
    LMAO about the whole rooney thing and then giggs??
    I’m from Ireland,(I’m nearly over the Thierry Henry thing) but looking forward to that match. I think USA need to be wary of Steven Gerrard more than any other English Player.

    Any Chance of Some Mankini’s with the logo on the front or back maybe??? either or both not fussy

    Ben Greenfield,
    C’mon mate you know 90% of those people hitting the cardio machines are doing so because they know no better. They overindulge over the festive season, and tink this is the best way to do it.

    Keep up the great work

  8. Mark says:

    I listened to the podcast last week, and thought that I’d maybe check out the new book. While I was at it, I ordered Power Training also. What the hell… total of $27 and free shipping. Man…what a disappointment. How did this guy ever get a book deal?

  9. sal says:

    I agree with Ben. For the average american adult, the days of training for performance are over. Training generally has become for appearance only. It is true that many people play basketball or other sports in at the gym, but this is mainly for recreation or exercise. It is not very likely that the average 45 year old male is going to lift weights with a particular plan to improve his baseball performance.

    Thus, most american adults who are interested in competition, and performance are left to triathlons, masters swimming, or the ever so popular 5K, 10K, half and full marathon. These events have exploded in popularity over the last few decades.

    I absolutely agree that someone training for appearance does not need to spend an hour on the treadmill. But someone training for a turkey trot 10K, or trying to finish their first half marathon does need to do this steady state cardio. Also, having a goal such as finishing a marathon is the best motivator one can have. I have found from personal experience that training for performance often encompasses the physique aspect as well. However, it is mentally easier to know that your 1 hour run is part of your marathon training plan, that to have your 1 hour run be punishment for the 2 slices of cheesecake you ate.

  10. Cindy B says:

    Sweatshirt! Please! Will you have women’s sizes?