Is SVT enough to meet all my endurance training needs?
No! Sadly, low intensity work like SVT by itself won't make you fighting fit. It will contribute to a small degree to your fighting fitness (your ability to do higher intensity work) without wrecking you, and it will make you more fit for everyday life (push you into a more parasympathetic state). By itself it won't be enough to get you through a vigorous sparring session. For that you need to add in some high intensity work of some sort (like, for example, sparring session!).
How do I know if I need more SVT (if I need to build my 'aerobic base')?
Joel Jameson recommends tracking your resting heart rate (RHR) to see how much SVT type training you need and can benefit from. Roughly speaking, take your heart rate while relaxed, preferably lying down, and totally calm. If you hit a number below 60 you're probably good. If you can get it lower, that's great (there's probably a minimum value that provides benefits - I don't know what that number is; I'd guess that if you get below 50 there's no value in trying to get it lower).
If your RHR is over 70 you can definitely benefit from more SVT. More importantly, do whatever you can fit in, and once your RHR stops dropping, see how much you can back off while maintaining that lower number.
How much SVT can I do per week?
Unlike higher intensity training you should be able to do SVT pretty often. When I do the interval style training (squat kicks and so forth) I get some delayed onset muscle soreness, enough that I can't do those sessions more than every other day, but I'll fit in sessions on the treadmill in between them. I've done 2 sessions per day (50+ minutes each) and not wrecked myself. I'd say that available time is a bigger obstacle than neurological limitations - much different than high intensity work, where (especially if you're older) you probably can't do Tabata style HIIT every day even if you have the time to do so without wrecking your nervous system and making yourself useless.
Can I fit SVT into a martial arts class?
I think you could. I imagine a scenario where everybody straps on a heart rate monitor for class just as casually as they would their gi or obi, then follows a customized program depending on their intensity goals for the session.
It would be relatively easy to structure a skills based class (where you're focusing on learning new patterns, sharpening techniques, maybe doing some low impact self defense work) to keep people's heart rates in the target zone. Maybe give each student the freedom to drop down and knock out a set of pushups or squats whenever their heart rate dips too low.
Having said that, I have never heard of a traditional martial arts class working like that. Maybe one day!
Will SVT get me shredded?
Look, you'll burn calories doing SVT. I suspect (not sure) that a lot of SVT will actually help certain people lose some bodyfat - specifically people who are overly stressed, inflamed from elevated systemic cortisol levels, and in need of something to relax them. It's the same principle as people losing bodyfat while on vacation or on a cruise despite eating more calories - the shift towards a parasympathetic state reduces inflammation and can help drop some pounds.
But over the long term working at a heart rate of 120-140 is simply not going to burn as many calories as higher intensity workouts.
SVT does have the advantage of being easy to do for longer periods of time. I can't do high intensity work for an hour a day, but I can do SVT for that long. So you can get some extra fat burning in with SVT above your higher intensity work.
Who would benefit most from SVT?
I suspect I'm in the target group of people who get the most out of this type of training - I tend to be very sedentary, but when I work out at all, I work pretty hard (high intensity). As a result, I've always had a relatively high resting heart rate, even though I can push my max heart rate really high. I've always been the kind of person who is regularly tired and lower in energy but fairly capable of handling a hard martial arts class or a lot of high intensity sparring.
If you tend to do a lot of lower intensity sports type stuff - if you're the type who spends significant time each week casually riding a bike, playing some recreational sport, or taking the occasional easier martial arts class - you might already have a sufficiently developed stroke volume to the point where SVT just won't help you (it still probably won't hurt!)
Looking over my own life I almost never get my heart rate elevated but not too elevated. SVT seems to have really helped me.
What are the disadvantages of doing SVT?
Well, that's the great part - there aren't many. Work in this intensity range just won't cut into your reserves all that much.
Now, if you only have a few hours a week for exercise, SVT might not give you the most bang for your buck. If your RHR is around 60 you'll probably get more out of working harder than out of doing SVT. But if your RHR is above 70 and you're tired all the time, try SVT and see if it helps.
I suspect it will.
Do you have any more fun acronyms to share?
I do! I have a weakness for acronyms. They're coming.
Haven't you said before that lower intensity training was useless?
Yes, I have! I was wrong.
This is a journey. I'm trying to figure out the smartest way to train for a traditional amateur martial artist . I don't know everything. I've made tons of mistakes. I might come back 6 months or a year from now and say that SVT is a bad (or just less than optimal) because I will have learned something new about some aspect of adaptions to training. But then I'll write another blog post and explain the process that got me there.
If you have any questions, please ask. If you have any experiences to share, please do! But remember, the best workout is the one you'll do. If you try some style of training and hate it, try something different. Your best chance for long term progress is doing something you enjoy.