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The take home for strength athletes is pretty elementary. The athlete who can exert high levels of muscular force more often and recover over a longer period of time, will be stronger.
You lift heavy things, and you try to do it repeatedly. The third major law of strength and size is different. But hardly anybody knows about it—even many coaches and trainers.
Drum roll, please. The amount of force muscles can exert is inversely proportional to their velocity. In a nutshell: The more force your muscles produce, the slower they move.
Stripped of scientific jargon, it means that muscles can move at higher speeds when dealing with low forces—like throwing a baseball, punching or kicking—but the more force a muscle exerts, the slower it moves.
When it is at maximum voluntary force , it has to stop moving. It must be static. Take a moment to think about this. The above law is incontrovertible proof that isometric training—i.
Remember the first two Laws of Strength? That to become optimally strong, you need to exert the highest levels of force you can, and keep doing so over time?
Well, this Third Law completes the first two. It tells you exactly how to produce the highest levels of force. You would also need to get from push to pull and back every 90 seconds.
If you are in a shared gym, that might be a problem. With the pushup and KB, you just camp there until the workout is finished.
Jan 30, — am. Any thoughts on the divergent philosophies of the two approaches? I look forward to your 12 week report. I want to do a full post on your first question.
But there was a spot where Pavel mentioned doing the 2 exercises for 10 sets and completing the workout in a time-efficient 30 minutes.
That is where I got the 3-minute protocol from. Jan 31, — am. This is much harder at least it is for me than uniformly launching a set every 3 minutes.
My understanding of his set pairing is that it creates sufficient ATP depletion and glycolysis you need some in a short time window to efficiently stimulate the training response.
His model suggests that spreading the sets out uniformly in time would be less effective for both hypertrophy and endurance.
Jan 31, — pm. Greg — Have you found a difference in soreness or recoverability by doing the split you just described? I use the stopwatch on my iPhone and begin each exercise within seconds of when I should.
But I was doing metabolic circuits pullups, pushups, step-ups before this—they were much tougher since I did minimal rest between sets.
Feb 1, — pm. Feb 5, — pm. This is at best an interesting workout in and of itself. KB swings are not a pull of any kind. A swing is a hinge.
Simple and Sinister with just KB swings and TGUs was closer to a real minimalist routine although still severely lacking. For some people who are simply trying to maintain minimal mobility and functional strength, this could be useful periodically.
Rest mins in between exercises. Couple this with regular walking and some occasional cardiovascular stress I would prefer intervals to long, slow cardio most of the time and you are pretty minimalist and cover your bases.
Simple and sinister plus some strength work as I have outlined above is also a sustainable strength and power protocol.
Feb 6, — am. These 2 movements are not enough. I was going to wait to start swapping exercises, but I can already tell my legs and back are barely being worked.
But this still seemed unbalanced e. Pretty minimal and safe. Greg — Yes. Today, I experimented with explosive goblet squats in place of the KB Swings.
So either keep training your slow fibers for the rest of your training life — or do not do it at all. If you do decide to take on hypertrophy of both FT and ST — good luck!
Or use block periodization that allows you to build one while maintaining the other and then reverse. Easier on the schedule and the glands; just as hard on the brain when it comes to planning.
Maintenance loads are individual, but sets to failure once a week is a good starting point for your slow fibers.
Based on Prof. Once a week remains the standard frequency; something along the lines of easy sets of 5 with around 10RM should do the trick.
Start with four-week blocks. After several months, experiment with two-week blocks and see which option works better for you. I must stress that block periodization is an advanced planning tool.
Do not use it until you are strong at least by gym standards: say multiple tactical pull-ups for a lady or half bodyweight strict one-arm military press for a gent.
Do neural training every week at low volume and varying intensity. If you need to peak your strength for an event, follow up several building blocks with a four-week peaking cycle in which you focus on heavy neural training while doing a minimal amount of maintenance work for both types of fibers.
Onto the weekly schedule. Train each muscle group two to three times a week. Figure out the rest on your own. Most athletes should select one of the following simpler strategies:.
When choosing between the FT and the ST, in one muscle group or in all of them, ask yourself the following questions:.
Some folks live for the heavy metal and an effort narrowly focused in time. As expected. If you choose the mode that does not suit your personality, the odds of you sticking to it for years and decades are slim.
If you can go either way, heavy or burn, and your sport demands endurance — any kind of endurance — make the ST choice. Remember, slow fibers come pre-equipped with mitochondria, which means you get both strength and conditioning.
If you do, ST training is the obvious choice. If your medical condition allows you to safely do a low volume of heavy lifts, by all means do them at least once a week for a few comfortable singles, doubles, triples.
Otherwise, no matter how big your muscles get, your nervous system and connective tissues will not allow you to express their strength. ST hypertrophy plus ultra-low-volume, low-rep practice of the competitive lifts is a solid training strategy for an injured powerlifter or weightlifter.
If your doc does not allow heavy lifting at all, he might okay kettlebell swings plus ST goblet squats. So what would you do when training to increase acceleration for the meters and just becoming more explosive?
Dan, before specialized sport training you need a foundation of general strength. Pavel, I absolutely love your teachings.
Your name was introduced to me by another Master totally different field I absolutely love and respect, two months back.
I guess Masters recognize Masters! Ever I have been into whatever materials I can hold onto written by you.
It was a pleasure listening to you speaking during the Tim Ferriss interview. All these information is new to me. I have never had a biopsy, but am pretty sure I skew heavily to ST — former competitor in cross country running and skiing , and rowing.
I would certainly consider following a strength protocol for a number of weeks that is premised on this theory.
I understood the protocol you described on the Tim Ferriss interview for squats, but was less clear on an upper-body ST protocol, if you think there is one.
Is a specific program going to be part of a future blog? Chris, one can be FT dominant in some muscles and ST in others; a biopsy typically taken in the vastus lateralis is not very informative.
I hope you have a follow up book under the strong first banner. Thanks again! Pavel, this is a fascinating article! Selyuanov and Val Nasedkin both champion theses methods.
Increase of functionality of these can benefit the speed of movement enhanced relaxation Full of mitochondria, excellent for relaxation phase Can produce as much power as fast twitch of same size, just displayed differently.
Bryan, thanks for posting. I will be detailing some of Prof. If you get a chance, shoot me an email and I will send you a bunch of Viktors stuff, both English and Russian.
Coachbryansmith gmail. I saw a video where somebody who was doing Bulgarian split squats was descending very slowly like 10 seconds , then he exploded upwards on the ascent.
Sounds like and endorsement for previously scathed bodybuilding methods. They train like this. Looking forward to the series and programming tips.
Also just like Carl above really enjoyed the interview with Tim Ferriss.