Written by Angelo

Categories: Healthcare | Sport

December 2 2018

After the success of Mitochondrial Training, with the extraordinary collaboration of an exceptional couple, Luca Santilli e Manuela Dursi, we decided to develop a methodology for fitness in line with the fundamental cornerstones of the theory of evolution.

Introduction to Mitochondrial Training: endurance

We could only call it “EVOLUTIONARY FITNESS”.

What is this?

Our idea was to develop an integrated multidisciplinary protocol, in perfect compliance with the motor and metabolic patterns most akin to the evolutionary path of man in nature.
Millions of years of evolution have shaped our physiological and metabolic characteristics; the time elapsed from the transition from hunter-gatherers to sedentary-sedentary is a blink of an eye in evolutionary terms.
Furthermore, modern technology, as it says in prof. Lieberman, caused a dis-evolution of mankind.
But then, which type of physical activity most respects our biological peculiarities?

What are the characteristics of the perfect hunter?

Mind: concentration, intuition, mental preparation for physical effort ...
Body: explosiveness, maximal strength, flexibility
Spirit: steadfastness, calm and coolness

We decided to devise a workout that reflects the multidisciplinary and poorly specialized physiology of man, offering the possibility of achieving superior psycho-physical well-being and performance compared to traditional training protocols.

The organization is divided into the following essential parts:

  • Bodyweight exercises
  • Power exercises
  • Exercises of maximal strength
  • Exercises deriving from martial arts and meditative techniques
  • Running at very low intensity according to the mitochondrial training method, or exercises with weights at low intensity

The anaerobic lactacid metabolism will be used only minimally, as it can lead to important dysbiotic and pro-inflammatory mechanisms if activated consistently.
Thus, it mainly works on the aerobic lipolytic and anaerobic alactacid metabolism.

To emphasize the activation of the latter, the training series must last for a limited time, leaving sufficient rest between the series, in order to allow the complete recharge of ATP and neuro-muscular recovery.
In addition, the postural work on the foot is emphasized (fundamental interface with the ground and activator of the most important kinetic and core chains), with targeted exercises.

The various specialties are carried out on separate days, as it is necessary to take into account the specificity of the stimuli and the different recovery times required.

Why combine maximal strength with explosive strength?

The explosive exercises determine general motor and proprioceptive adaptations that translate into excellent levels of well-being and performance.
For example, Olympic lifts are unmatched in developing speed, flexibility, coordination and mobility.

However, training maximum strength and stimulating hypertrophy and hyperplasia through heavy loads and necessarily slower repetitions is also important to provide a 360 degree stimulus, which also allows for a good general transfer on other activities.
The relationship between strength and speed comes from observing the work of muscle fibers, which produce less force when they are contracted quickly.
This implies that even the entire muscle cannot exert maximum force in high-speed gestures, due to the lower simultaneous activation of the actomyosin bridges.
In the various mesocycles, different peculiarities are emphasized, in terms of repetition time and focus of the various phases (concentric, isometric and eccentric), in order to offer a broad spectrum work without penalizing any aspect.

For mitochondrial stimulation, on the other hand, you can opt for a weekly running session, or, if you want to operate with weights, it is interesting to adopt a light workout with restriction of blood flow.
This technique, offering a higher metabolic stress, has the potential to stimulate mitochondrial biogenesis, while allowing to limit the volume of training, greatly reducing the probability of incurring systemic overtraining.
Martial arts exercises can offer an opportunity to increase flexibility and adequately warm the body without using stretching, which is counterproductive if performed before a strength performance that requires maximum contractile capacity.
It is better to favor “internal” styles, such as tai chi, baguazhang and xin ji quan, as they rebalance the body posture by providing a complementary stimulus to work with weights.
In the warm-up, deep breathing techniques and visualizations are used that prepare the body for intense work, while the warm-up uses "postural" exercises that allow you to avoid injuries and maximize the performance of the various muscle groups.

Obviously, it is necessary to consider the general characteristics that distinguish our species, but at the same time define the boundaries within which individual peculiarities operate.
Only through customization, therefore, is it possible to provide a truly complete package, defined on the basis of goals and personal characteristics.
For this reason, the final program, while respecting the general guidelines, will have ample margins for customization and will be built in a "tailored" way on the customer.
Do you want to try the evolutionary-style program that will make you gain top fitness and athletic performance?
Write to us in PVT for info ...


  1. Upper-body strength predicts hunting reputation and reproductive success in Hadza hunter – gatherers
    Coren Lee Apicella
  2. Organic fitness: physical activity consistent with our hunter-gatherer heritage. O'Keefe JH1, Vogel R, Lavie CJ, Cordain L.
  3. Daniel Lieberman - The story of the human body
  4. Exercise and gastrointestinal symptoms: running-induced changes in intestinal permeability and markers of gastrointestinal function in asymptomatic and symptomatic runners. Elisa Karhu, Richard A. Forsgård, Lauri Alanko, Henrik Alfthan, Pirkko Pussinen, Esa Hämäläinen and Riitta Korpela
  5. https://www.iwf.net/2017/12/22/health-benefits-olympic-weightlifting/
  6. Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads. Vanderka Marián, Longová Katarína, Olasz Dávid, Krčmár Matúš, and Walker Simon
  7. The Effect of a Combined High-Intensity Plyometric and Speed ​​Training Program on the Running and Jumping Ability of Male Handball Players Monsef Cherif, MD, Mohamed Said, PhD, Sana Chaatani, PhD, Olfa Nejlaoui, PhD, Daghbaji Gomri, PhD, and Aouidet Abdallah, PhD
  8. https://www.baguazhang.it/ba-gua-zhang/

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