Slow twitch Squats and Explosive Swings

Discussion in 'Other' started by Travis Sisco, Nov 20, 2019.

  1. Travis Sisco

    Travis Sisco First Timer

    Has anyone done the slow twitch squat protocol that Pavel has written about and also done explosive swings for more fast twitch work in the same cycle?
     
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  2. Kiacek

    Kiacek More than 500 posts

    Yes I did that, but I had to stop the swings because my glutes weren't recovering.

    When the sets were low it wasn't bad, but the sets ramp up on the squats, and for me it was just to much.

    You may have better recovery abilities than me.
     
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  3. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    Please provide a link to the article or book you mentioned. Thanks.

    -S-
     
  4. Bauer

    Bauer More than 500 posts

    I guess this is the plan:
    [QUOTE = Pavel]
    • Style of performance: super slow, no acceleration.
    • Range of motion: partial that does not allow rest at any point.
    • Set duration: 30-60 seconds to failure (both heavy and light days).
    • Rest between sets of a given exercise: 5-10 minutes, active (walk, “fast and loose”). Other exercises may be done during that window.
    • Resistance: 30-70% 1RM for the lower body and 10-40% 1RM for the upper body. No difference in resistance from heavy to light day.
    • Weekly schedule: bodybuilding style split training; a heavy day and a light day per muscle group.
    • Volume: 4-9 sets on heavy day; 1-3 sets on light day.[/QUOTE]
    From: https://www.strongfirst.com/how-to-build-your-slow-fibers-part-i/

    And this one has Diamond Pushups plan alongside MP Presses:
    https://www.strongfirst.com/how-to-build-your-slow-fibers-part-ii/

    And this quote might be relevant to this thread:
    From part 3: https://www.strongfirst.com/how-to-build-your-slow-fibers-part-iii/

    Personally I don't really "get" slow twitch training. Does this kind of training help you with endurance events, such as a marathon or max pushups?
     
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  5. Bauer

    Bauer More than 500 posts

    @Travis Sisco
    Two more quotes from Pavel:
    "Jan, make sure to arrange to your schedule to train your quick and explosive events when you are fresh. And for a couple of days after a ST hard leg day avoid them altogether"
    "Victor, if you were to add such SQs to SS, I would do it in a separate session later in the day."
    Should You Train Your Slow Twitch Fibers? | StrongFirst
     
    Kiacek likes this.
  6. North Coast Miller

    North Coast Miller More than 2500 posts

    If you're training to failure you're training all fiber types.
     

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