Da hat der Pavel T. mal wieder etwas geschrieben, das zum nachdenken anregt:
Should You Train Your Slow Fibers? | StrongFirstWhen choosing between the FT and the ST, in one muscle group or in all of them, ask yourself the following questions:
(...)
How important to me is endurance?”
If you can go either way, heavy or burn, and your sport demands endurance—any kind of endurance—make the ST choice. Remember, slow fibers come pre-equipped with mitochondria, which means you get both strength and conditioning.
How to Build Your Slow Fibers, Part I | StrongFirst
How to Build Your Slow Fibers, Part II | StrongFirst
How to Build Your Slow Fibers Part III | StrongFirst
One’s endurance, be it in an MMA fight or (...) is very dependent on the mitochondria that enable the muscle to use oxygen*. And slow fibers, unlike fast ones, come pre-equipped with mitochondria. It will be a game changer for your “conditioning”. For instance, in another study by Selouyanov, eight weeks of ST squats upped the anaerobic threshold by 20%.
Klingt nicht uninteressant!Consider the study by Selouyanov in which experienced athletes did very light and slow squats* and increased their 1RM by 25.6% in six weeks. Are you interested now?
...make sure to arrange to your schedule to train your quick and explosive events when you are fresh. And for a couple of days after a ST hard leg day avoid them altogether....erinnert mich auch an das, was Extremkletterer machen - und die machen das ja auch nicht zum Spass, oder?Style of performance: super slow, no acceleration.
Range of motion: partial that does not allow rest at any point.
Set duration: 30-60sec to failure (both heavy and light days).
Rest between sets of a given exercise: 5-10min, active (walk, “fast and loose”). Other exercises may be done during that window.
Resistance: 30-70% 1RM for the lower body and 10-40% 1RM for the upper body. No difference in resistance from heavy to light day.
Weekly schedule: bodybuilding style split training; a heavy day and a light day per muscle group.
Volume: 4-9 sets on heavy day; 1-3 sets on light day.
https://www.youtube.com/watch?v=iTWPbSgKaWI
Eine Möglichkeit, das mal zu testen:
In 4-Wochen-Blöcken abwechselnd das eine erhalten und das andere verbessern.
During the FT block there will be one heavy FT day and one light FT day plus a light ST session either on the same day as the light FT session or on a separate day.