Know Your Tools - Oxidative Training

Oxidative training is a style of metabolic training in which oxidative stress is produced by the mitochondria during times of highly sustained energy demand. This style of training is commonly characterized by lots of sweating, high ventilation and heart rates and uncomfortable sets. Lighter loads for higher repetitions, longer duration sets and shorter rest form the basis of this style of training. 

With these styles of workouts, there’s commonly more super, tri and giant sets. For most, supersets are sufficient to reach the metabolic fatigue threshold whereas more fit and advanced individuals may need to implement tri, giant sets and other intensity techniques to reach the same stress threshold. 

Oxidative based training produces significant levels of oxidation, inflammation and glycogen depletion. When levels of oxidation become high, there's the risk of experiencing significant cell damage. In moderation the body can handle this, but in excess it can be quite costly to the body in terms of recovery. If this style of training is abused, a lengthy deload may be required to regain normal nutrient partitioning abilities, hormone levels and lowering of inflammation. 

Generally, two styles of oxidative training are programmed, either local or systemic based. With local oxidative training, a specific muscle group is worked (ex. Chest, Delts, Triceps) to elicit specific oxidative adaptations to the musculature. WIth systemic based oxidative training, typically more body parts are incorporated as a means to not only tax the muscles, but organs such as the liver, kidneys and pancreas. This split is typically done in a half body or full body split  There are many reasons for choosing one over the other and it mostly comes down to the individual. The trainees' health, training history, stress levels, carbohydrate tolerance, nutrient status, goals and more are all important factors to consider. 

Here are many of the adaptations that can be derived from a oxidative stress based program:

1. Increased mitochondrial number & ATP production (both muscle and liver) 

2. Improved cardiovascular capacity 

3. Increased glucose uptake &  glycogen storage 

4. Up regulation of antioxidants 

5. Improved fat metabolism

6. Improved stress tolerance by improving autonomic tone - stress is less stressful when metabolically conditioned 

7. Improved training volume tolerance 

8. Increased liver efficiency - liver becomes more sensitive to stress hormones (cortisol, catecholamines) 

9. Increased tolerance to lactic acid 

10. Improved exercise efficiency and coordination

11. Improved neuromuscular junction metabolism - not noticeable in oxidative based training, more beneficial come neurological training 

12. Improved recovery from neurological based workouts due to improved autonomic function 

Oxidative based training has the potential to make ALL of your other phases of training more productive. I see it commonly neglected among individuals whose overarching goal is strength and hypertrophy. By increasing general fitness, work capacity, glycogen storage, nutrient partitioning and all the long laundry list discussed above, one is not only able to train harder during strength and hypertrophy programs but recover faster. 

 With most of my clients, I will typically start them off with some sort of oxidative or lactic based programming for these exact reasons. We don’t spend a ton of time here, usually anywhere from 3 - 8 weeks which sets us up nicely for more goal specific training blocks to come. 

This style of training can be addicting in nature which can be detrimental if implemented for too long. Hit it hard and move on while you’re still ahead. Taking several days off per week is a must with this type of training. Hitting this “oxidative” button too frequently and for extended periods of time will lead to performance and health regressions. By the end of a properly executed oxidative training block (where nutrition, sleep and stress management are dialed in) one should expect to be leaner, more glycogen loaded and most noticeably, have improved cardiovascular function. 

This style of training would be contraindicated for someone who already lives a highly stressed life, with poor sleep habits and stress management skills. Furthermore, highly processed food intake and poor health status causing excessive inflammation would make this style of training suboptimal. Address these underlying issues before considering implementing such a training stimulus. 

If you have any questions, feel free to reach me at matthew@endurehp.com