Possibly more? E.g.
10-15 secs sprint uphill, 45 secs rest, repeat. (Alactic training in the Russian system)
If this is indeed a third type, how does it differ?
Between TftNA, Verkhoshansky, and Pavel, I see two types of ME workouts advertised. I’m hoping someone can parse the benefits of the two types, and confirm that the two types exist as described below. Thanks.
Type 1) Long/slow. E.g., Water carries uphill, which by all indications could last for 10+ minutes w/ a constant leg-burn.
Type 2) Circuit. E.g., Circuit 1 = (split squat jumps, short rest pd, treadmill hand walk, short rest, KB swing, short rest) x repeat
Bonus Q: Can type 2 workouts be done as described, with lower body ME exercises back-to-back with upper body ME? It would leave ~4-5mins between sets of e.g., split squat jumps in the circuit above.
Posted In: General Training Discussion
Correct. They’re different for different purposes.
The common element is “hyper-gravity” to increase the amount of muscle mass that is recruited. As I understand it, once those muscle fibers are “awake”, then they can be trained (rather than just hitching a free ride).
The heavy, long, slow protocol is best for athletes in heavy, long, slow events like mountaineering.
The heavy, short, fast protocol is best for athletes in light, short, fast events like running or skimo. (“Short” relative to mountaineering.)
Also note that the recovery interval is as important as the work interval. It should be active to stimulate the reabsorption of lactate as the muscle is working. Don’t waste your time by adding something that feels more productive but isn’t.