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a hidden element to Herschel Walker's insane rep counts
by Keith Phillips, NASM-CPT, PES, Verimax certified
Herschel Walker, former NFL running back and MMA fighter has been an inspiration to many sports fans both as an athlete and now as a sports performance trainer. He possesses many traits of success, such as motivation, drive, athletic instincts, power, and great genetics, but there is a key he utilizes that I think is worth mentioning: Energy management, which is working with the metabolic system of the body. Management of energy is at the core of efficient energy usage.
Rest Period Strategy is the Key to Prevent Slowing Energy Production
I find that the single most costly mistake in energy management is too much rest between sets or activities. This understanding, I believe, is a secret ingredient in Herschel’s success. Once the body is warmed up, awake, and the heart rate is moving into at least Zone 1 (65-75% of max HR), the body comes alive and starts producing energy. The four energy systems of the body (ATP, ATP-PC, Lactic, and Aerobic energy) get to work, many times running simultaneously. In essence, an “energy factory” is turning on, creating energy.
Full rest between sets tells the body to LESSEN energy production, as the heart slows out of Zone 1, into let's what we'll call "Zone 0" (resting HR to 64% of max HR) and the breath rate calms. This is, in effect, turning off energy production. So now you have less energy available for future sets. Jogging lightly or staying in motion between sets allows the body to stay in at least Zone 1, continuing to produce energy, as the heart and lungs continue to intake and transport oxygen for energy conversion.
"Jogging lightly or staying in motion between sets allows the body to stay in at least Zone 1, continuing to produce energy, as the heart and lungs continue to intake and transport oxygen for energy conversion."
With this knowledge, you can control energy creation, instead of leaving it up to chance. As of this writing, I can easily do 175 pushups and 175 "suspended" sit ups, among other exercises, in a 45 minute Zone 1 workout, and I'm working my way up to 300 per day of each, using this energy creation technique.
It is important to note that Herschel did not start at 1000 or up to 3000 pushups. He gradually worked his rep counts higher. This allows the body to gradually develop over time. This is efficient energy management, avoiding energy crashes or deficits (tiredness) from "too much too soon".
Herschel had sparse equipment to use in his training, relying on his mind and body, which certainly helped him hone his instincts and encouraged experimentation, as he"listened" to his body. He allowed his body's design to dictate training ideas, not manufactured equipment or machines.
“Jogging lightly or staying in motion between sets allows the body to stay in at least heart rate Zone 1, continuing to produce energy or “recharging”, as the heart and lungs continue to intake and transport oxygen for energy conversion.”
Another Important Element: Relaxation
A crucial element for many Olympic and world record athletes, relaxation can allow energy conservation while simultaneously creating efficiency. Noting body design, contraction of a muscle can’t occur without equal relaxation of the antagonist. "Prerelaxation" of antagonists and overall relaxation can prevent wasted energy from parasitic tension.
From my experience, I practice full body relaxation, and what I call “6R-X”, which is monitoring relaxation at the six main hubs of the body (shoulders, hips, and ankles). And going into keyword “recharge” mode through a workout, focusing on relaxation and breathing (nasal exhalation). Think of a cell phone, the net energy is the combination of charging (increase) and app usage (decrease). I always tell clients, “Turn off what you’re not using”. I many times find myself relaxing my head and feet during pushups and other exercises, and also shoulders, hips, and ankles.
Hip relaxation is also helpful to promote deep, quality breathing, and remember to exhale through your nose for maximum oxygen extraction critical for energy production. You can control energy creation!
"Hip relaxation is also helpful to protect fuller, quality breathing, and remember to exhale through your nose for maximum oxygen extraction, critical for energy production. You can control energy creation!"
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