Increasing Recovery Time
1) Increasing VO2 Max
Increasing your VO2 Max will increase recovery time.
The most effective method is of quickly increasing VO2 Max is...
High Intensity Interval Training
High Intensity Aerobics Amazingly Effective
Forget the Fat-Burn Zone
The moderate-intensity endurance training program produced a significant increase in V02max (about 10%), but had no effect on anaerobic capacity. The high-intensity intermittent protocol improved V02max by about 14%; anaerobic capacity increased by a whopping 28%.
2) Lactate Threshold Training
During Intense Exercise Lactate Accumulates in the Muscles.
The downside of Lactate Accumulation is a decrease in Maximum Strength, Power and Speed.
Intense physical activity results in lactate production and the accumulation of lactate (Not Lactic Acid!) in exercising muscle is considered one of the main determining factors of fatigue. https://www.sciencedirect.com/science/article/abs/pii/S1934148215011053#:~:text=It is generally accepted that,main determining factors of fatigue.
Thus, training that improves your body's ability to process Lactate is one of the keys via...
Training
Lactate threshold is a way to measure exercise intensity in endurance sports (along with VO2 max and maximum heart rate). It is also called anaerobic threshold.
www.verywellfit.com
Lactate threshold training means increasing exercise intensity so you train at or just above your LT (Lactate Threshold) heart rate. This training can be
interval training or steady-state training. A combination of interval, high-intensity training, and continuous steady-state training may work best.
Two individual who can probably provide you more information on Lactate are John K and North Coast Miller.
The Benefits of Lactate
One of the primary benefits of the Accumulation Of Muscle Lactate is it triggers a downstream effect anabolic response; an increase in Muscle Mass. This is one of the mechanisms that Hypertrophy/Bodybuilding Training revolves around.
The Phosphagen Energy System
There are three Energy System.
The Phosphagen Energy System (Adenosine Triphosphate, ATP) is the one primarily utilized for Maximum Strength, Power and Speed Training Development.
With Intense Exercise, ATP is depleted in approximately 10 seconds. Once it is depleted, Maximum Strength, Power and Speed drop through the floor.
"Super" Fast Type IIb/x Muscle Fiber and "Strength" Fast Twitch Type IIb Muscle Fiber are exhausted in approximately 10 seconds, as well.
Once they are exhausted, they are no longer being innervated (working), trained nor developed.
The Slow Twitch Type I Muscle Fiber become more involved; are innervated, trained and developed. Great for Endurance Training but not Strength.
Thus, Intensely striking a heavy back for 60 seconds is counter productive for developing Maximum Strength, Power and/or Speed.
While 30 second Sprints fall into the Phosphagen Energy System, after 10 seconds there is a dramatic drop in Force Production.
Cluster Set Bag Punching
Cluster Set Training equates to High Intensity Interval Aerobic Training or High Intensity Interval Resistance Training.
This method ensures Power is maintained while increasing Aerobic Capacity.
Bag Punching Example
1) 10-15 Second Intervals
Heavy Bag Punching for 10-15 Seconds.
2) Rest Periods between Heavy Bag Punching
a) Rest Periods between Heavy Bag Punching of 10-15 seconds increase Aerobic and Anaerobic (Strength) Capacity; Aerobic more than Anaerobic Capacity.
b) Rest Periods between Heavy Bag Punching of 10-15 seconds increase Aerobic and Anaerobic (Strength) Capacity; Anaerobic to a greater degree than Aerobic Capacity.
Repeat the sequence.
Understanding Training Concepts
The key to a well written Training Program revolves around Understand Training Concepts; how thing work.
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