Level 9 Valued Member
Yes. This is true. I should have added that bit. Relatively young being operative here. A seasoned highly trained athlete is a different matter.
Make sure you cite sources for all the enumerated claims.
I often wonder how many (if any) military organizations train using AGT techniques? I am speaking of more specialized units, not rear echelon.
I not only don't worry about training glycolytic, I am more concerned about not getting into this zone often enough to acquire and maintain some of the better adaptive responses - improved lactate clearance rates, improved mitochondrial utilization of pyruvate, metabolic triggers for hypertrophy.
I just don't have enough free time, concern about overtraining is a luxury.
From a pretty good meta:
VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis
---"While the observation that more intense training results in greater increases in cardiorespiratory fitness is not surprising, our analysis suggests that longer intervals combined with high intensity continuous training can generate marked increases in VO2max in almost all relatively young adults."---
I do not understand how you do not have 5-10min, 2-3x/wk for HIIT, but you have the time to read through and comment on these threads. Perhaps prioritize?
But since you can't divorce VO2max from an activity, I don't understand why we keep mentioning it as meaningful thing.
Trouble at the lab
Sure, if someone with a big aerobic base adds intensity they will improve. But the reverse is not true: intensity can have some positive effects on aerobic capacity but it will not build an aerobic base.
I don't understand how to divorce improving aerobic capacity from improving the aerobic base. Isn't the definition of aerobic capacity, depending on your source, along the lines of "the ability of the organism to take in and use oxygen." How does improving this not improve one's aerobic base?
I think what most of us would most like to see is some sort of evidence that "acidosis", causing the negative effects listed in items 1-5 in Craig Marker's original post, actually occurs to the degree that it causes these effects (inhibits ATPase, blocks muscle contraction, affects calcium from being reabsorbed, and the biggie... damages mitochondria) when ordinary people perform exericises that the masses are out there doing -- such as CrossFit metcons, specific glycolytic conditioning programs, HIIT, P90X, Insanity, running/cycling at a heart rate above MAF, doing S&S swings in 5-minutes, etc.
Acidosis, ROS, and elevated stress hormones ride together. The bottom line is that we know that too much high intensity work will turn you in the wrong direction. If your clothes smell like amonia, day after day-no bueno.
This article sums it up. Scroll down to the paragraph that begins "Physiology of Base Training."
Aerobic base training: Going slower to get faster
The analogy would be training for strength-endurance. Does increasing your max strength increase strength-endurance? To some extent, yes. But there is a reason why kettlebell sport athletes don't spend all of their time trying to increase their maxes on the powerlifts.
I think it is what it is. You can't change the nature of the boxing effort without compromising it. Any more than you can change an apple into an orange. Possibly cutting volume and increasing quality of training would help..Based on this understanding, with a traditionally very glycolytic activity like boxing, what do you think would be a good protocol for Muay Thai or Boxing workouts on a heavy bag?
30 seconds is very difficult for an all-out effort to sustain for repeats. Most people work in 2 min rounds but performance can drop off rapidly after a minute. It is harder to sustain than swings, but easier than bodyweight exercises or heavy grinds, so I think it is an interesting case.
Add 5-10 seconds or so rest as performance starts dropping? Rest between rounds an additional 30 seconds? Two minute rounds are common worksets in a boxing gym with three rounds of bagwork surprisingly effective and few people going more than ten minutes consecutively.