![]() CrossFit and the bodybuilders are like the Catholics in heaven they don't know that anyone else is there. The birders have a saying: "When the bird and the book disagree – believe the bird." No elite distance runners DON'T do intervals today and none of them do them as base training. It's the long miles at 80% to 85% MHR that kept Lydiard's proteges rising to the next level every year until they won on the elite level. As Lydiard famously put it, you can train for max anaerobic endurance in a month or two, but you can keep improving aerobic metabolism for many years. Intervals are addictive – no question, they deliver very fast, spectacular results – as any distance runner discovers after 6-8 weeks of track work. The Crossfit-style interval brouhaha has been around for a long time – it's standard dogma amid the Testosterone Nation body-building scene. Nowaday, Emil Zatopek's world records and Olympic times would hardly raise eyebrows on the US collegiate level. When Arthur Lydiard's endurance-trained boys came on the scene, they blew the interval-trained champions away. Crossfit is just 1940s-1960s training all over again. Again, two different ways to hit the same functional adaptation (improved efficiency), so why would we just want to work on one of them.ĭelighted to read this. High Volume training on the other hand works via increase the efficiency of both motor program patterns (because of the repeated nature) and at the muscular level in terms of oxygen utilization and waste product removal. Or essentially creating a stiffer spring. Lifting for example can increase efficiency via modulating stiffness of the system. Yes, high intensity work or even lifting can do this too but again it’s through different mechanisms. Secondly, the high volume of training leads to long term increases in efficiency. So we got a ST fiber type shift for guys who needed lots of ST. First in long term studies on Cross Country skiers, the high volume of training created a fundamental shift in fiber type towards those which improved their performance. ![]() They don’t care.Īdditionally, if we look at very long term implications for performance we know that the foundational aerobic mileage does a few things. Crossfit doesn’t think about this at all. And you have to know what the effect is on the Central Nervous System. You have to know what pre-fatiguing muscles does to the subsequent training effect. This goes for not only sequencing of endurance and strength work, but also in regards to sequencing different strength workouts. Sometimes a whole heck of a lot! Thus why you have to think about and plan things, not just do random hard workouts. ![]() This isn’t meant to show that they are mutually exclusive, but instead to show that when you do things matters. For example, doing endurance work right after strength can impair hypertrophy because the mTOR pathway(which signals hypertrophy among other things) is basically switched off with endurance work. While I don’t want to get bogged down in the details, if we look at the signaling pathway for some endurance adaptations and then muscle hypertrophy which are two goals of CF and CFE, we can see that they interact and in fact impair each other in some cases. Endurance and strength gains fight each other a bit for adaptation.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |