How to Increase Endurance

The following is Guest Post by of

Every calamity is to be overcome by endurance.

There is an adage in Chinese Martials arts: “To become fast, slow. To become strong, train weak.”

While this is true, we shouldn’t think we can be ready for a serious fight if we just go to the Kwoon and do a bunch of leisurely chi sao.

Real fighting is one of the most strenuous activities you will ever . You think you have good , but two seconds of fighting will make you feel like you ran 20 miles.

So we need to do cardio training.

One of the reasons I like to do research is that I like to, as they say in carpentry, measure twice and cut once. For , this means, figure out how to get the most bang for your buck by researching sport science.  Learn from the experience of others rather than having to figure it out through trial and error.

The current thinking in sport science is that you can get the same (or even better) improvements in your cardio capacity through sprint-type training than through long jogging-type training.

And not only will this sort of training give you more cardio benefits in a short amount of training, it will stimulate your production of Human Growth Hormone, the stuff that KEEPS YOU YOUNG.



HGH reaches an all-time high in your late teens and then its down-hill from there. But, as described in Ready, Set, Go! Synergy Fitness, you can increase your HGH production by doing sets of sprint-type activity.

HGH is the stuff that controls cell regeneration. Its what they caught Sylvester Stallone sneaking across the border from Mexico. have been taking it since the 1970s. Suzanne Somers calls it “sex in a pill.”

But you don’t need to go to Mexico.  You can increase your production by over 500% through sprinting (or any other burst activity that stresses your cardio and brings you to the edge of your capacity).

In his book, author Phil Campbell lays out the evidence (research from various medical papers) and then recommends a training regimen: sprint for 30 seconds full blast and then rest for 90-120 seconds, recovering your heart rate.  Build up until you can repeat this 8 times with out blowing out your hamstrings.

I did some research back when I first read this book and found the articles he was basing his ideas on plus a lot of other stuff on the use of HGH in burn victims and people with various degenerative conditions.  This is valid science here.

Here is a recent study in Mississipi which showed massive weight loss benefits for a group of middle-aged women:

The Sprint 8 protocol is a novel approach to fighting efficiently among middle-aged females by substantially increasing GH serum levels naturally.  Braden, Ross, Gray, Walker, Hoover,Burt.

I use running up the stairs at my house – I live in the hills in Oakland and I have like 100 stairs from the bottom of the garden to the street level.  I run up (30 seconds) and walk down, then wait another minute, counting it off.

Sometimes, for variety, I do burpee type activities, or the M100:

About the Author

Steve Moody has been studying Martial Arts for 35 years and for 8 years. I’m a Level 2 student of Greg LeBlanc, Gary Lam’s first certified instructor. His site is about fighting scientifically, using all available resources (instruction, training, books, DVDs, internet articles) to help achieve that goal. Check it out at