Yesterday we talked about the VO₂ max overreaction, if you missed it go HERE.​

Because several of you asked smart questions via email, I wanted to do a follow up FAQ as a bonus for you.

“Do I use Morpheus for MET training?”

No.

I like it. Joel’s a great dude and long-time friend.

But I write my own cardio programming. Always have.

For grip?
Adam Glass coaches me.

Yes, coaches should have coaches.

“How has training changed as you’ve aged?”

Less drama. More precision.

When I was younger, I trained everything at once.
Strength.
Conditioning.
Volume.
Chaos.

And still adapted.

Now at 51?

I still adapt.
But I prioritize.

Current split when I’m home:
• ~8 hours lifting over M, T, Th, Sat.
• ~4 hours cardio via AM 6 min Progressives most days plus cardio W,F, Sun

That’s not a prescription.
That’s my current objective reality.

Post snowboard trip?
Quads go to maintenance.
Heavy Inch DB work ramps in March.
Along with kiteboarding prep.

Training is seasonal.
Your ego shouldn’t be.

Biggest change with age?

If cardio drops, I feel worse.

Energy dips.
Recovery lags.
Mood shifts.

Aerobic work stays in. Always.

Infrastructure over ego.

Concept 2 Damper Setting

The damper number is not the metric.

Drag factor is.

​Here is a short video on how to set the drag factor so it is consistent each time.

Most people should use a drag factor of
110–130.

• Bigger mammals → ~130
• Smaller mammals → ~110

That mimics real water resistance.

Rowing on 10 all the time?

That’s not toughness.
That’s mechanical ignorance.

“I train on 10 to survive Lorna Shore pits.”

Respect.

Lorna Shore live is violent poetry.

Summary

Morpheus.
Concept 2.
VO₂ max.
METs.

Tools don’t matter if:

• You don’t train consistently
• You don’t prioritize
• You chase intensity without progression
• You never cycle focus

Cardio isn’t punishment.

It’s infrastructure.

And once you’ve been training for three decades?

Infrastructure is everything.

Up the horns!

Much love,

Dr. Mike
PS- If you want to take your VO2 max way up as a lifter, check out the Flexible Meathead Cardio Level 1 HERE! ​

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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