Brian MacKenzie could very well be the endurance community’s most hated antagonist and their truest savior all wrapped into one. With just one look at MacKenzie, one might expect to find a rebel underneath his heavily tattooed skin. “BMack” is the creator of a subculture called CrossFit Endurance, which combines the training protocols of CrossFit with an endurance sports focus. What’s interesting is that his “subculture” has methods and, most importantly, results that can’t be ignored by the masses.
MacKenzie’s book, Power Speed ENDURANCE, looks at endurance sports from the perspective that says better skills improve output. Especially in the world of endurance sports where the toll of bad positioning adds up over time, an athlete’s ability to hold advantageous body position is a component too critical to be left unexamined.
What I found in MacKenzie’s book was that though the conversation was most notably for endurance application, the fundamental concepts he outlines so clearly from cover to cover are universal. I’d even encourage non-endurance athletes to use this book as a resource.
Power Speed Endurance is a specific endurance training program dedicated to improving skill, performance, and overall potential. We coach and provide our community with the most comprehensive solutions and proven fundamentals of sports science, exercise physiology, nutrition,. 5www.itftennis.com November 2019 FITNESS TESTING ANAEROBIC ENDURANCE TESTS TENNIS-SPECIFIC AGILITY ENDURANCE TEST Aim The aim of this test is to measure the ability of a tennis player to be able to consistently repeat. What is the Running-Based Anaerobic Sprint Test (RAST)? Developed in the UK in 1997 by Draper and Whyte (1) at the University of Wolverhampton, the Running-Based Anaerobic Sprint Test (RAST) is a testing protocol designed to measure anaerobic power and capacity (2). Power, Speed, ENDURANCE is a highly effective training system that has catapulted thousands of endurance athletes to the next level. Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world's top endurance and CrossFit coaches, Power, Speed, ENDURANCE unveils techniques, drills, and training strategies that will optimize your performance. Brian MacKenzie is an expert in the development and application of custom protocols to optimize human health and performance. His work harnesses and integrates respiratory, movement, strength and endurance-based training approaches to elicit unprecedented positive results.
The text begins with a critical overview of the CrossFit Endurance ethos. It maps out how MacKenzie arrived at the culmination of his life’s work with the concept of CrossFit Endurance. Then, the meat of the text is segmented across five skills: running, cycling, swimming, weight lifting, and mobility. The common theme throughout is efficiency by way of body position. Common faults and proper execution are thoroughly discussed for all the movements in each section. As an added bonus, Power Speed ENDURANCE includes programs to put MacKenzie’s skill-based theory into practice and train toward specific athletic achievements.
For the traditional long slow distance trainees, the efficiency drills and corrective positioning tools in this book may be enough to reel them in. I could also see runners and cyclists who maybe aren’t ready for high-intensity interval training have their interests piqued by the skill content. For other purists who are currently injured, the tools in this book could help them regain participation in the sport they love.
Myself, as more of a power athlete in practice, I found MacKenzie’s book extremely relevant. Outside of the cycling section and, in part, the swimming section, I feel like I’ll continue to look back through this text as a resource - both as a coach and an athlete. I’ll put Power Speed ENDURANCE on my bookshelf next to Greg Everett’s Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Starting Strength by Mark Rippetoe.
The ideal consumer for this text need not be a strict endurance devotee. I think this text is more than the type of book you read through once. Its clear illustrations and unified theme makes moving through each skill section free and easy. The structure, however, may best support utilization as a reference piece. I, for example, will use it as a refresher course for movements I plan to teach when I coach. As an athlete, Power Speed ENDURANCE will stick around in my life as a resource for corrective drills as troubles come up in my performances.
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Productivity is the name of the game in this world that we live in. If you’re concerned about your output with regards to physical activity, Brian MacKenzie should be able to help with this one. It’s my selfish hope that the endurance world grows to a universal appreciation for wholesome training like that outlined in Speed Power ENDURANCE.
'Power Speed ENDURANCE' is available on Amazon.com for $26.37.
The 10m multi-stage fitness test is an aerobic fitness test designed to assess functional capacity of patieints with COPD. This test is a variation of the 20m beep test. See also the similar 10m Beep Test for children with cerebral palsy (CP), and also other modified beep tests.
equipment required: Flat, non-slip surface, marking cones, measuring tape, pre-recorded CD or audiotape (can be created using the team beep test software), recording sheets.
Mac Speed Comparison
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course using cones. See more details of pre-test procedures.
procedure: The cones are placed 9 meters apart. Patients walk a path around the two cones so that the walked distance is about 10 meters. The walking pace increases incrementally each minute. The test continues until the subject is unable to keep in time with the recording. There are 12 levels of speed beginning at 0.50 m/s and ending at 2.37m/s. The test is measured in meters and no encouragement is provided.
variations: See also the similar 10m Beep Test for children with cerebral palsy (CP)
scoring: The athlete's score is the total distance walked in meters.
level | speed (m/s) | time per shuttle (s) | no. of shuttles in level | total distance |
---|---|---|---|---|
1 | 0.50 | 20.00 | 3 | 30 |
2 | 0.67 | 15.00 | 4 | 70 |
3 | 0.84 | 12.00 | 5 | 120 |
4 | 1.01 | 10.00 | 6 | 180 |
5 | 1.18 | 8.57 | 7 | 250 |
6 | 1.35 | 7.50 | 8 | 330 |
7 | 1.52 | 6.67 | 9 | 420 |
8 | 1.69 | 6.00 | 10 | 520 |
9 | 1.86 | 5.46 | 11 | 630 |
10 | 2.03 | 5.00 | 12 | 750 |
11 | 2.20 | 4.62 | 13 | 880 |
12 | 2.37 | 4.29 | 14 | 1020 |
target population: the test was designed for patients with pulmonary disease, though it can be used on a wide range of patients with varying severity of disability. Native instruments the mouth vst free download.
disadvantages: As with all beep type tests, practice and motivation levels can influence the score attained, and the scoring can be subjective.
advantages: simple test requiring limited equipment.
references:
- Singh SJ, Morgan MDL, Scott S, et al. Development of a shuttle walking test of disability in patients with chronic airways obstruction. Thorax 1992;47:1019-24
- Singh SJ, Morgan MDL, Hardman AE, et al. Comparison of oxygen uptake during a conventional treadmill test and the shuttle walk test in chronic airflow limitation. Eur Respir J 1994;7:2016-20.
- Revill SM, Morgan MDL, Singh SJ, Williams J, Hardman AE. The endurance shuttle walk: a new field test for the assessment of endurance capacity in chronic obstructive pulmonary disease. Thorax. 1999;54:213-222.
- Fowler SJ, Singh SJ, Revill SM. Reproducibility and validity of the incremental shuttle walking test for patients following coronary artery bypass surgery. Physiotherapy. 2005;91:22-27
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Brian Mac Speed Endurance Test For Women
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- See also the similar 10m Beep Test for children with cerebral palsy (CP)
Related Pages
- The complete guide to the beep test, for links to much more information.
- You can create your own variation of the beep test using the team beep test software.
- Guide to Variations of the beep / bleep test.
- testing for specific populations such as people with disabilities.