Bret S.
Level 9 Valued Member
- Here is a typical HIIT session as I would define it: 20 sec all-out effort followed by 1 min 40 sec easy pedal on Airdyne, repeat 5x total (10 minutes). Add a few minutes of easy warm-up and cool-down to the beginning and end. The hard work efforts are 20 seconds long.
- Here is a typical glycolytic peaking session as I would define it: 2 min snatches, rest 2 minutes, 2-3 minutes snatches at a pace slightly higher than 5-min snatch pace, rest 2 minutes, repeat 2-3 more times. The hard work efforts are 2-3 minutes long.
I would have to say neither at first glance, but if I had to choose one it would be the 2nd.
If I had to describe VWC to someone new and use an analogy I would choose a race car. That is, you run the car at 90+% speed with the aim of increasing performance, let's say it's a magic car that will adapt on it's own to certain stimulus. So you slowly 'train' the car to run at 90+% for a pre-determined max time of 40 mins. Once you get to 40 mins strongly you add 100 lbs to the passenger seat and then build up once again to running the full 40 mins strongly, then you add another 100 lbs and repeat. Now your engine is getting stronger and adapting to carrying the extra load at a fast pace and you repeat this procedure until you can carry an extra 1000 lbs at the same speed thereby gaining true power. While you're doing this the frame and and suspension of the car are getting stronger and lighter at the same time and shedding unnecessary metal to decrease weight. As all this is going on the wheels are turning with less friction and the exhaust pipes are enlarging as is the O2 intake system, after all, an engine's power is determined by how much air you can pump through the system.
That is only the first part of the training, next you see improvements in the car being able to eliminate excess carbon buildups in the system and filter it's oil more efficiently. The cooling system expands and in size and efficiency so car runs with less heat buildup as heat robs energy and thereby power from the system.
I could go on but this is the basic overview I took from Kenneth Jay's work. I think it's brilliant and rivals S&S in it's simplicity and brutal effectiveness as the benefits stack up one upon the other.
In my example you get a race car in the end that's more powerful (much more), lighter and more durable (as in strength and power endurance) for the rigors of the track.