Heya Team, I snuck up on Mitch while he was pushing out a heavy 360kg Olympic Leg Press in his second leg session this week. Hes working in the 5 to 6rep range which is perfect for building strength. While pushing such a big weight for a small amount of reps it destroys your Type2B fast twitch muscle fibres and also your ATP Phosphate energy system which is responsible for your bodies power and strength in short bursts. Its easy to identify when this particular energy system is under alot of strain as you tend to get nauseas, shakey and all round exhausted when this energy system has reached its limits. Coupled with some higher reped sets ranging from usually between 8-15 and then finishing on the notorious Soul Destroying Sled we then start to hit our slower twitch muscle fibres and our Lactate and Anaerobic energy systems which generally activate once your body has been under constant strain for a longer duration of time (typically ranging from approx 30 seconds up to several minutes) By doing so not only does he sound awesome but hes getting the best of everything by training for power/strength, hypertrophy ( muscle size) and also muscular endurance and conditioning all in one session! Notice Mitchs range of motion while doing these heavy sets. Hes not going overly deep but there is purpose behind the madness. Under this load you can not go deeper as that 360kg load will move predominantly onto his tendons, ligaments, glutes and lower back. If that happens under this load we will have allsorts of issues. Save the deep reps for a slightly lighter weight. I think thats enough from me. Happy Sunday Spartans get out in that sun! Alex
Posted on: Sat, 08 Nov 2014 22:56:22 +0000
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