REHITT
This method was touched on in...
Post 4
Hi, recently I gave "Ultimate MMA conditioning" a re-read and remembered about the training modality called HICT. If you're unfamiliar with it, it's basically short bursts of energy under high resistance for long duration, staying under the lactic threshold/MAF throughout the whole session. It...
www.strongfirst.com
Dr. Jamie Timmons HIIT Protocol
Hi, recently I gave "Ultimate MMA conditioning" a re-read and remembered about the training modality called HICT. If you're unfamiliar with it, it's basically short bursts of energy under high resistance for long duration, staying under the lactic threshold/MAF throughout the whole session. It...
www.strongfirst.com
Timmons' Supra-Maximal Intensity Training involves three 20 second Sprint.
Each sprint is followed by with a 2 minute recovery period of let's say walking, riding a bike easy, etc.
There is a total of 3 Sprint with this method.
Supra-Maximal Intensity Training is an effective method of increasing anaerobic, as well as aerobic capacity.
The longer rest periods endure greater Power Output and development.
Supra-Maximal Intensity Interval Training
Supra-Maximal take up to 2 minute or longer rest intervals between sets.
Not Clear
This is a little confusing. So, let's break it down.
In Sprints, ATP is the primary fuel source, rather than glycogen.
The Phosphagen Energy System
High Intensity Movements such as Speed Sprints, Power or Limit Strength are around 15 seconds or less (no greater than 30 seconds).
They primarily utilized the Phosphagen Energy System (ATP).
Restoration of ATP is takeS time to restore.
1) 30 Seconds of Rest restore approximately 50% of it.
2) 45 Seconds of Rest restores approximately 45% it.
3) 3 Minutes or longer of Rest restore right at 100% of it.
The less ATP Muscle Restoration, the less Speed, Power and Limits Strength produced.
The more ATP Muscle Restoration, the more Speed, Power and Limit Strength produced.
ATP Muscle Restoration
Once depleted, either glucose or ketones are used for ATP synthesis.
Glucose provide faster ATP Synthesis compared to Ketone Synthesis.
However, no one seem to know how much faster Glucose ATP is compared to Ketone ATP Synthesis.
With that said, Dr. Mike Israetel noted that rest period between Limit Strength Training Sets of 3 minutes or longer is enough for ATP Restoration for individual on a Low Carbohydrate or Ketogenic Diet.
Thus, in Phosphagen Energy Training, glucose's main role is ATP Muscle Restoration Synthesis.
Another Point of Confusion
The increase in metabolic rate from High Intensity Interval Training is due to...
Excess Post Oxygen Consumption. EPOC
Commercial fitness equipment from Precor–treadmills, ellipticals, bikes, stairclimbers and cross trainer machines etc.
www.precor.com
EPOC refers to the elevation in metabolism (rate that calories are burned) after an exercise session ends.
The increased metabolism is linked to increased consumption of oxygen, which is required to help the body restore and return to its pre-exercise state.
Credit Card Analogy
Think of EPOC as over charging a credit card and having to pay it off over time with interest.
Increased Lactate
Good point. However, it is the increase in Lactate, rather than Lactic Acid, that decrease Limit Strength, Power and Speed.
Thus, when rest periods are taken, Lactate is clear, ensuring greater Limit Strength, Power or Speed is produced.
Bodybuilding
Ironically, Lactate is produced with "The Pump" and produces "The Burn".
Increased Lactate in the muscle is one of the primary factors for the increases muscle mass.
Lactate triggers the downstream anabolic effect, increasing muscle mass.
As Arnold said, "You can't grow without the Burn."