Old Forum Slow Fiber Training

[Marcus]

Dear friends in strength,

I am curious to see some programming suggestions for two scenarios. The first scenario is someone who is using slow fiber training almost exclusively but practices low volume heavy lifts once a week. Maybe this individual is training for the beast tamer challenge. The second scenario of slow fiber training would be for a combat athlete like a wrestler or martial artist.

Thank you in advance to your replies.

 

-Marcus

 

[Chiggers]

I am also very interested in this. I particularly would like to read programming suggestions for your second scenario with (a) weights and (b) bodyweight (for when on the road).

Richard

 

[ali]

http://www.strongfirst.com/how-to-build-your-slow-fibers-part-iii/

.....just posted yesterday on the blog by Pavel. There are links to the other 2 parts too.

 

[Chiggers]

The new post answers some questions but not the programming specifically (at least for me).

For full information I train BJJ / Submission wrestling (5 days a week sometimes 2 x a day).

I like and require simple abbreviated approaches and want to test this ST approach.

I can do heavy deadlifts once or twice a week for a "few comfortable singles, doubles, triples". I like this.

Since my sport requires endurance (and I am somewhat banged up) I go with ST training:

Monday: Pull

Tuesday: Squat

Thursday: Press

Friday: Abs

All sets done to failure that must be achieved in 30-60 seconds.

Minimum rest 5 minutes (10 minutes better).

The question is with the above movements do I go with the 'heavy' or 'light' set recommendations by Pavel in the program in article 2 or something else?  (http://www.strongfirst.com/how-to-build-your-slow-fibers-part-ii/)

I appreciate any feedback.

 

[Ricky01]

All those movements are slow twitch style? Will you use a gtg layout on heavy days or wait 5-10 minutes to perform second set?

 

What are the goals?

 

Rich

 

[Chiggers]

Well Rich, one Rich to another, that probably falls under the 'or something else' part of my question.