Key Takeaway
The Maffetone Method is a simple way for First Responders and Tactical Populations to build an aerobic base prior to starting higher intensity methods. We use variations of this method extensively in the first 4-8 weeks of each phase of our “Day to Day” training found in our Human Performance Program. This is also true for both our SWAT and SOF selection train-ups. I have yet to find a better method for improving running performance in the beginning of a program- which is often a requirement in these events. It doesn’t work indefinitely, and I’ll show you how to add to it below.
The Formula:
180 - Your Age = Target Heart Rate
Example: 30 Year Old
180 - 30 = 150 beats per minute (bpm)- Stay +/- 5 Bpm of this zone.
During your training session, stay within 145-155 bpm. If your heart rate goes above 155 bpm slow down or walk for a bit. If it is lower than 145 bpm, speed up (way less common at first). This could mean anywhere from 20-45 Minutes of constant motion at this intensity.
These are often quite frustrating in the beginning, as typically the trainee’s heart rate will spike well over this range, and they don’t have the patience to slow down and let this work. You have to give this time.
These sessions can really be any activity of your choice. It could be a steady state activity- running, biking, rowing, rucking…or a combination.
It can also be a mixed modality session. Like kettlebell complexes, sled pushes/pulls, resistance band complexes, or chopping wood like in most 80’s action film montages.
Whatever you choose it should be similar to the activity you’re trying to improve, or even the activity itself. There will be local and peripheral adaptations, and the closer you are to your event the more you should mirror the specific activity. Meaning your tendons, ligaments, and the specific local muscular endurance you develop will depend on what you put your time into.
If you have a specific event your training for and that event has lots of rucking and running- you should probably ruck and run at some point. Heading to SFAS? Maybe throw a ruck on and grab a map and compass and practice your orienteering…don’t over-complicate this.
If general fitness is your goal, you can do lots of activities to keep things novel and avoid overuse injuries while respecting the heart rate range. In my opinion a great option, and what I consider the Zombie Apocalypse session, is just to combine everything above in some capacity.
Why?
Training this way allows the heart’s left ventricle to fill with blood, and when given time it will actually stretch. If you do this long enough- both with volume and consistency- this improves the hearts ability to pump more blood per beat. You’re literally building a bigger engine for your body.
This is why intensity is not a shortcut for this method. Yes, you’ll see improvement with hard interval training quickly but your adaptations are often capped because you didn’t take the time to build the engine.
Higher intensities train your heart how to pump harder- which is important- but, when training this way your heart will beat too fast and will never have time to fill up and stretch. You can see this with high level strength athletes. Their strength is awesome, but their left ventricle begins to strengthen and thicken to adapt to their sport’s demands.
For the nerds, there is a great article on this at Elitefts if you really want to go down a rabbit hole and also a phenomenal study that can show you what this looks like (picture below). It should be noted thickening of the left ventricle isn’t just from heavy strength training or high intensity strength and conditioning…there can be several lifestyle reasons.
Kettlebell Example
As someone with a total hip replacement, I love using the heavy bag, rebound bag, Kettlebell complexes, jump rope, Echo Bike, Road bike, sled, rucking- even a little running - for this kind of activity.
For loaded stuff, the key is not going too heavy. If you spike your blood pressure too much during these sessions you may defeat the reason you’re doing this. I love this classic kettlebell complex that was made popular by strength coach Dan John, which he calls The Armour Building Complex:
A1) 2 Double KB Cleans
A2) 1 Double KB Press
A3) 3 Double KB Front Squats
Repeat “A” movements in a series every 30-60 seconds to maintain the appropriate heart rate zone. You can walk around a bit between sets, hop on a bike, jump rope, or just stare into space.
In this case, for the Maffetone Method, keep these on the lighter side. The Armour Building Complex is awesome for general strength and “armour” work, but we aren’t using it for this purpose here.
Progression
After you work in the Maffetone range for 4,8, maybe even 12 weeks- and depending on what kind of shape you’re in you can do this for a long time. You can do a few things:
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Add time. Start with 2-3 times a week at 20 minutes in week 1, and add 5 to 10 minutes each week for several weeks. You can even work up to a few hours, once a week if you need to based off of your chosen adventure. You can do one day of running, one mixed modality, and another with various cyclic work.
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Add a dedicated interval day. This can be a day of track repeats where you push yourself a bit more with speed work but still keep some gas in the tank. Think faster than your Maffetone Runs/Sessions but slower than all out sprints. Still work in a couple Maffetone sessions each week.
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After a few weeks of a dedicated interval day, add fartlek runs or threshold intervals into one of your Maffetone days. For most, this could mean just adding 10 beats on top of your Maffetone heart rate and doing a few intervals of 1-10 minutes during your runs. For example, if 150 bpm was your number, push it to 160 bpm for your intervals (or 155-165 bpm).
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After 2-3 weeks of this, add a dedicated day where you spend the entire session at the Maffetone +10 bpm zone. 20-30 minutes is usually enough for these. Still keep doing 1 or 2 Maffetone sessions during the week.
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Then, after all this, for a few weeks pick a target distance you need to hit and run it at the hardest pace that you can maintain. Push these- lung burning questioning your life sessions- and then later in the week still knock out a 30-60 minute Maffetone session, maybe even include some intervals.
Closing
The Maffetone Method is an extremley versatile method that almost anyone can benefit from, regardless of experience. A few weeks at lower intensities will pay dividends for long term adaptations for not only your training, but probably also your health. Tactical and First Responders- I know you’re tough- but try this for a while and then add back in your higher intensity work- when you’re moving and recovering faster you’ll understand why we use this method.
References: Fulton, N., & Rajiah, P. (2017, April). Utility of magnetic resonance imaging in the evaluation of left ventricular thickening. Insights into imaging. https://pmc.ncbi.nlm.nih.gov/articles/PMC5359150/