Science of Cardio

About Science of Cardio

Sustainable exercise solutions using the latest and greatest science of strength, conditioning, and nutrition bio-hacking.

Publisher

Ryan Fritz

Category

health & fitness

Language

en

Explicit

No

First episode

6 Feb 2020

Latest episode

27 Sept 2026

Latest episodes

25 episodes in the feed.

1. 

   27 Sept 2026

   EP 025 - Improving Your Bench Max with Pause Benching

   What is a Pause Benching? Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start or low position. Benefits: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development aka more power 3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia) 4. Math or Physics (F=MxA, weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass the total force goes up, or increase acceleration total force goes up or both force goes up. Cons: 1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription). 2. If you chase Max Velocity you will get better with speed but not strength. Light force can move fast but heavy loads move slow. 3. VBT devices have different triggers meaning thresholds of what starts them recording. Some use a minimum velocity to start recording. Other devices use distance as a start threshold. Tips: 1. Key is near maximal effort, (DBs aren't enough weight) influence or move the needle. You need a barbell with as much weight as possible. Db’s require too much stability to get heavy enough loads for strength adaptation. 2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension). If you don't pause then you will use tension and elasticity to cheat thus making the reps easier. 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone 5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume). 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. So 3x as much adaptation over 1x per week. 7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity. 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations: 1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up. Then slowly progress over time. 2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a why to track or analyze speed 3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz (https://c05592-3.myshopify.com/RyanFritz) OVR Performance https://c05592-3.myshopify.com/RyanFritz (https://c05592-3.myshopify.com/RyanFritz) Momentous Supplements https://crrnt.app/MOME/KAnYVx4o (https://crrnt.app/MOME/KAnYVx4o)

2. 

   16 Sept 2026

   EP 023 - Faster 40 yd Dash Times

   Math/Physics of Sprinting: Strength is the #1 Predictor of explosive performance ( aka Speed/Vertical Jump). One thing I consider is the Bodyweight to Squat Ratio (1RM Squat / your BW) or *The higher your 1RM Squat is, the faster potential speed you will have. Example: if you weigh 200lbs and you squat 200lbs you have a 1:1, your best potential 40 yd dash time will be 5.4sec. (math and physics). You can’t cheat this #. Tips: 3 main points of sprinting - Stance, starts/acceleration and max velocity or top end speed Stance - 3pt or 4pt stance getting as low as possible. Physics = you are trying to get horizontal or linear not vertical or up. When in a 2pt stance you don’t have optimal physics. Starts/Acceleration - Hips up they should be higher that shoulders again linear not vertical on first steps 1st/2nd step - drive out or forward - don't go up, over exaggerate your shoulder swing and high knees, and also get into triple extension (ankle, knee, hip) in straight line First 10 yds - looking down at ground with your head in a neutral position. Don’t look up at the finish line for the first couple of steps. Max velocity or top end speed - head neutral, Spine tall, big shoulder swing, High knee and triple extension. You are not accelerating anymore, you are maintaining your max speed or velocity. Starts are everything. Most sports accelerate 30 yds in one direction then change direction. Run on Toes (Dorsi Flexion) Forward lean - accel Arm/Shoulder swing is 40% Power Finish - Run through the cone or finish line (many people slow up or stop too early = worse times) Dont's: False step (don’t step backwards) Trying to go forward not sideways. It is a waste of effort and energy. Stand up on first step Don't let arms and feet vale out to sides, keep shoulders and feet/knees in straight ahead motions. Trying to go forward, not sideways. It is a waste of effort and energy. Recommendations: Acceleration = Velocity / Time Frequency (ground contacts) + Stride Length “Must have FORCE first to have speed”. If you cannot generate any power you will not optimize speed. If you don't have an engine you will waste time doing speed, agility drills Ex. Prius vs a Formula 1 car. Prius does laps perfecting skills vs the F1 has a more powerful engine and can go faster. Drills: Wall drills (max intention, posture, triple extension, forward lean) Planks/Posture Hurdles for high knees (acceleration or max velocity) Ankling progression for dorsi Flexion - using the achilles tendon as a slingshot Falling starts Kneeling or Pushup starts (quick up in low position) Bullet Belt (pop/rip) - Downside is you need a partner Sled (appropriate load) Overspeed bands Film or video yourself or a friend (front/back and side view) Final Thoughts: Practice frequently - everyday or every other day 3-5x per week - Neural drive and adaptation Keep Training volume low 2-5 reps max per session (don't do alot of reps) (weekly volume) Rest intervals 2-10mins of rest between max efforts (ATP/CP restore). Science of Cardio www.scienceofcardio.com (http://www.scienceofcardio.com) OVR Performance https://c05592-3.myshopify.com/RyanFritz (https://c05592-3.myshopify.com/RyanFritz) Momentus Supplements https://crrnt.app/MOME/KAnYVx4o (https://crrnt.app/MOME/KAnYVx4o)

3. 

   22 Aug 2026

   EP 023 - Improve Bench Max with Pause Bench

   What is a Pause Bench or Pause Benching? Pause Benching is a static/dynamic method that emphasizes Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a start position. The key is pausing at the bottom of the bench ROM for 2-3 seconds then driving up as fast as you can. Benefits/Pros: 1. Stronger - Better 1RM 2. Increase in RFD rate of force development aka more power 3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia). 4. Math or Physics (F=MxA). If you increase mass force goes up, or increase acceleration force goes up or both force goes up. The science behind speed. Cons: 1. Equipment needed for optimal outcomes. A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription for apps). Tips or Meat and Potatoes: 1. Key is near maximal effort. 2. Pausing at a low position allowing Inertia to Zero or Taking elasticity out of the tendons/muscle. If you don't pause then you will use tension and elasticity to cheat thus making the reps easier. 3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 4. Certain Speed for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone (just right) 5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" Get the right intensity and not overdo it. 6. Frequency - 3x per week optimal for maximum benefit. 1x per week is 4 sessions per month vs 3x per week for 12 sessions per month. 7. New/inexperienced or young training age athletes should master basic bench press mechanics and ROMs before trying pause benching (depth/ROM) . Work on control first before you introduce velocity. 8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing. Recommendations: 1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. For example, start with 50% effort and get the tempo, or pausing down and quick explosive movement up. 2. If you don't have a VBT or can't afford a VBT device to Pause Bench 2-3 sec then explode up fast. This will get you the mechanics and an idea of speed but you will not have a way to track or analyze speed 3. $250 OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz (https://c05592-3.myshopify.com/RyanFritz) Science of Cardio www.scienceofcardio.com (http://www.scienceofcardio.com) OVR Performance https://c05592-3.myshopify.com/RyanFritz (https://c05592-3.myshopify.com/RyanFritz) Momentus Supplements https://crrnt.app/MOME/KAnYVx4o (https://crrnt.app/MOME/KAnYVx4o) Isophit https://www.isophit.com/Ryan_Fritz (https://www.isophit.com/Ryan_Fritz) Rogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res (http://www.roguefitness.com/?a_aid=utqqlhed26res)

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