Anthony88
First Post
Hello !
After reading a lot of strong first and Pavel work, I’ve been finally getting closer to find a more suitable protocol/routine to improve overall athleticism for BJJ/Wrestling practice, more particularly how to increase mitochondria density in slow twitch fibers.
My goal was to increase my strength endurance in those specific sport, ability to hold/clinch for a longer period of time before starting to burn out the muscle either in a “submission hold” or clinched position.
I’ve been doing research between strong first materials and my own research on seluyanov work and I came with this protocol :
Push up / pull apart, in a circuit style of 3series of 3sets of (30s work/30s rest) between series of push up I wait for 3min then do my series of pull apart then rest for another 3min before doing my next series of push ups etc...
Why 30:30 work to rest ratio ? It is promoted as the optimal protocol for Hypertrophy of Slow Twitch fibers (which are naturally high in mitochondria according to this article on Prof Seluyanov work ( Understanding Seluyanov: How to Program for Competitive Athletes | Onnit Academy ).
Now my question is :
Regarding the fact that slow twitch fibers aren’t the best choice of fibers regarding overall muscle hypertrophy ( I mean overall muscle mass gain ) how can I implement fast twitch fibers hypertrophy in my protocol to have the beneficial effect of strength endurance from slow twitch fibers required for the sport AND the benefits of overall muscle mass gains from fast twitch fiber training ?
** Due to the fact that Pavel wrote in his article of Slow fiber training that we can’t train both fibers at the same time.
I know that the post is heavy so whoever take the time to go through it, I thank you deeply.
** Regarding those current times of COVID situation I don’t have access to equipment, I’ve only a resistance band that I use for the pull apart.
** I’ve only mentioned push up and pull apart exercise but my weekly routine involved also single leg squat and hollow body hold and neck rolls training with the same protocol.
Thank you !
Anthony
After reading a lot of strong first and Pavel work, I’ve been finally getting closer to find a more suitable protocol/routine to improve overall athleticism for BJJ/Wrestling practice, more particularly how to increase mitochondria density in slow twitch fibers.
My goal was to increase my strength endurance in those specific sport, ability to hold/clinch for a longer period of time before starting to burn out the muscle either in a “submission hold” or clinched position.
I’ve been doing research between strong first materials and my own research on seluyanov work and I came with this protocol :
Push up / pull apart, in a circuit style of 3series of 3sets of (30s work/30s rest) between series of push up I wait for 3min then do my series of pull apart then rest for another 3min before doing my next series of push ups etc...
Why 30:30 work to rest ratio ? It is promoted as the optimal protocol for Hypertrophy of Slow Twitch fibers (which are naturally high in mitochondria according to this article on Prof Seluyanov work ( Understanding Seluyanov: How to Program for Competitive Athletes | Onnit Academy ).
Now my question is :
Regarding the fact that slow twitch fibers aren’t the best choice of fibers regarding overall muscle hypertrophy ( I mean overall muscle mass gain ) how can I implement fast twitch fibers hypertrophy in my protocol to have the beneficial effect of strength endurance from slow twitch fibers required for the sport AND the benefits of overall muscle mass gains from fast twitch fiber training ?
** Due to the fact that Pavel wrote in his article of Slow fiber training that we can’t train both fibers at the same time.
I know that the post is heavy so whoever take the time to go through it, I thank you deeply.
** Regarding those current times of COVID situation I don’t have access to equipment, I’ve only a resistance band that I use for the pull apart.
** I’ve only mentioned push up and pull apart exercise but my weekly routine involved also single leg squat and hollow body hold and neck rolls training with the same protocol.
Thank you !
Anthony