Dr. Stacy Sims

Exactly. Exactly. Exactly.

Exactly. Exactly. Exactly.

Yeah. So polarized means that you go top end capacity and recovery is really low. So when you first start doing high intensity work, you might find you need more recovery in order to hit that top end capacity. And that's fine. Women underestimate recovery all of the time.

Yeah. So polarized means that you go top end capacity and recovery is really low. So when you first start doing high intensity work, you might find you need more recovery in order to hit that top end capacity. And that's fine. Women underestimate recovery all of the time.

Yeah. So polarized means that you go top end capacity and recovery is really low. So when you first start doing high intensity work, you might find you need more recovery in order to hit that top end capacity. And that's fine. Women underestimate recovery all of the time.

So polarized means that you're staying out of that middle zone so you can go super hard when you need to and you recover super easy. So we look at the moderate intensity stuff as it's too hard to be easy and it's too easy to be hard to invoke change. Stay out of that. You want to be hard to invoke change and you want to go easy to recover so that you can go hard again.

So polarized means that you're staying out of that middle zone so you can go super hard when you need to and you recover super easy. So we look at the moderate intensity stuff as it's too hard to be easy and it's too easy to be hard to invoke change. Stay out of that. You want to be hard to invoke change and you want to go easy to recover so that you can go hard again.

So polarized means that you're staying out of that middle zone so you can go super hard when you need to and you recover super easy. So we look at the moderate intensity stuff as it's too hard to be easy and it's too easy to be hard to invoke change. Stay out of that. You want to be hard to invoke change and you want to go easy to recover so that you can go hard again.

Bare minimum, we see two sprint interval sessions or one sprint and one high intensity session and three lifting sessions a week. But you can combine the sprint and the lifting for one day in the gym. So you might do lower body posterior chain work. We're doing hip thrusts and deadlifts. And then we finish off with some sprints on the bike. And then you're done and dusted.

Bare minimum, we see two sprint interval sessions or one sprint and one high intensity session and three lifting sessions a week. But you can combine the sprint and the lifting for one day in the gym. So you might do lower body posterior chain work. We're doing hip thrusts and deadlifts. And then we finish off with some sprints on the bike. And then you're done and dusted.

Bare minimum, we see two sprint interval sessions or one sprint and one high intensity session and three lifting sessions a week. But you can combine the sprint and the lifting for one day in the gym. So you might do lower body posterior chain work. We're doing hip thrusts and deadlifts. And then we finish off with some sprints on the bike. And then you're done and dusted.

Or maybe you do box jumps instead of sprints on the bike as your high-intensity work, and then you're done and dusted. So like I was saying earlier, it's about the quality of the work that you're doing rather than the volume of the work that you're doing.

Or maybe you do box jumps instead of sprints on the bike as your high-intensity work, and then you're done and dusted. So like I was saying earlier, it's about the quality of the work that you're doing rather than the volume of the work that you're doing.

Or maybe you do box jumps instead of sprints on the bike as your high-intensity work, and then you're done and dusted. So like I was saying earlier, it's about the quality of the work that you're doing rather than the volume of the work that you're doing.

When we look at how bones respond to stress, we need multidirectional stress to invoke actual bone regeneration and increasing our bone density. Jumping does that because you're landing and it's complete... stress in all the different planes that go up through the skeletal system, which then causes a cascade response of I need to be stronger through the entire bone.

When we look at how bones respond to stress, we need multidirectional stress to invoke actual bone regeneration and increasing our bone density. Jumping does that because you're landing and it's complete... stress in all the different planes that go up through the skeletal system, which then causes a cascade response of I need to be stronger through the entire bone.

When we look at how bones respond to stress, we need multidirectional stress to invoke actual bone regeneration and increasing our bone density. Jumping does that because you're landing and it's complete... stress in all the different planes that go up through the skeletal system, which then causes a cascade response of I need to be stronger through the entire bone.

If we look at just running, it's very uni-planar and it doesn't cause that multi-directional stress. We look at walking, it doesn't either. Strength training does, but not to the extent of jump training. So if people can't jump, strength training is going to help improve bone density, especially the heavier work that you should be doing. But just plain running doesn't do it.

If we look at just running, it's very uni-planar and it doesn't cause that multi-directional stress. We look at walking, it doesn't either. Strength training does, but not to the extent of jump training. So if people can't jump, strength training is going to help improve bone density, especially the heavier work that you should be doing. But just plain running doesn't do it.

If we look at just running, it's very uni-planar and it doesn't cause that multi-directional stress. We look at walking, it doesn't either. Strength training does, but not to the extent of jump training. So if people can't jump, strength training is going to help improve bone density, especially the heavier work that you should be doing. But just plain running doesn't do it.