A few days back I got this question in the ‘Lab Coating’ section:
Is there anything that can be done to keep those fast-twitch fiber from ’suffering’? I understand achieving maximum explosiveness while doing lots of endurance activities are two things at complete opposite sides of the spectrum.
As you are all well aware by now…I hate talking about training theory…I can do it with the best of them…I just find it tedious and incredibly boring. Training practice on the other hand I love talking about and I find those discussions incredibly interesting and exciting. I actually get over excited…to the point where as anyone who has ever spoken to me about training knows…it gets to a stage where my mouth can’t keep up with my brain. I’ve tried and will continue to try to make this blog reflect me and my attitudes. That is to show the stuff that find exciting…the actual training rather than to be like a lot of other blogs on training that seem to be more about showing the reader how well the blog author has mastered PubMed and as a way of showing how many big words they know. I don’t have a problem with that…I read those blogs as well…my point being I think there are plenty of those and too few that actually cover the practical side of strength and conditioning.
SO…let me try and answer the question that was posed not by giving a theoretical answer but by showing you something and giving you something to think about and consider.
This was the session that Barry and Damian did today:
Firstly, let me explain. Barry is a fighter and is training for a fight at the end of March. Damian is in the Army and is training to be ready for anything…and yet he isn’t training at Crossfit…go figure. Damian’s main sport of choice was Basketball…unfortunately I’ve turned him into a rower…so much of a rower in fact that for a few weeks he had the best verified legitimate ergo time in the world for 500m. This style of session could be used for just about any sport though. Barry’s session was entirely fight orientated. Damian’s version of the same session was similar but less technically demanding. I think when you see it you’ll get the idea though.
This was the last set in the lads 1st block
I’ll deal with Barry’s session first. As you can see in the program he had an easy warm up. Did some mobility work to loosen up then had 10x150m with 30 seconds recovery to do on the rower. The idea in these intervals today was to go really hard…but leave a little in the tank…that is…don’t blow up. Barry did all of his just under 30 seconds…consistently strong for all 10. His first strength block was 5 sets of the following: 30 seconds of 60kg benching…what I’m looking for here is around 3-6 reps at the end…it is easier enough to start with but believe me…at the end it is plenty. They get a 10 second transition. Then push ups for 30 seconds…I’m looking for 12-15 reps here…then he gets the gloves on and I’m looking for 30 seconds of high quality punching. They get 30 seconds recovery and then go again. They completed 5 sets of this. I made a mess of the first block because one of the ways that I progress this type of session is to get rid of the recovery between rounds…I did that in this block today because I had another group doing this style of session the other day and forgot to include the recovery for the lads…so in this first block the quality was less than I was looking for. They still did well though. That 30 seconds between rounds makes an enormous difference though obviously. Then back onto the rower for another 10x150m with 30 seconds recovery…again he was around that 30 second mark on each row. The next block was in the same style as the first…only this time he leg pressed 120kg, then body weight squatted then leg kicked…only this time I remembered to give them 30 seconds between rounds. Followed by another row…which he didn’t do…because we spent too much time messing about earlier on. I’ll make sure that we make up for it tomorrow though.
This was during the 2nd block of training…it didn’t take long for the power of the stopwatch to go to Denise’s head…the same thing happened to the Nazi’s
Damian’s session was same same but different. He had the same row as Barry…he just did his faster. Then leg pressed 180kg or something like that, body-weight squatted and box jumped. Then rowed again. On the second block he did the same as Barry but what I’ll do next time is bench, then push ups then a med ball toss…on his back into the air..something explosive…maybe a med ball throw down. The punching wore him out and was probably a bit technical for what I was trying to get out of the session. Then he rowed again…he only did 7 in the last…which I only discovered looking at his heart rate data and enquire as to why 3 readings were missing. Here is his heart rate data for the session.
So without going into too much detail…what I am looking to do is something hard and heavy…something neurally taxing but not to failure in the first exercise. Then something that taxes the energy systems in the second and the third is something that forces you to have to suck it up and do something technically demanding. The way this will progress for Barry is that eventually the technical elements will become more technical…I’ll put the pads on and stick my mouth guard in and give him a living, moving and punching target in the first block…it won’t be sparring and I won’t be looking to get a shot at him…I just won’t be making it easy. Same with the second block…I’ll pad up and let kicks fly. I’ll make sure that I put those videos up as well…I might make those pay per view as I’m sure there will be more than a few people out there happy to see me to get the crap punch and kicked out of me.
I’m really just putting this up as a bit of a teaser and to give people either an idea of what they missed out on or what they may be able to look forward to in the future. What I’ve decided to do is to basically redo the entire seminar…only this time make it good. What I am going to do is to take all my seminar notes and present and video them all over again. Only this time without all the troublesome attendees and coffee breaks. It will in the end be the condensed version of the seminar and all the practical material covered…all videoed and itemised. The good thing about it is that people that attended the seminar will be able to ask questions and if necessary and when required I can just go back and rerecord the relevant piece or item. I’ve put an example up below. I’m not going to make them all publicly available because I want to make sure that the people that attend these seminars get the value that they deserve for handing over their cash and making the effort to come to the seminars.
This is one of a series of videos on screening that will be in the seminar notes.