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Amplify the Slow Twitch

rufp weights

When it comes to skeletal muscle, our bodies contain different types of muscle fibers.  Generally speaking, there are slow twitch and fast twitch fibers.  Slow twitch are more geared towards endurance and low force activities like a marathon run while fast twitch are more geared towards fast, high powered, high force and shorter duration activities like a sprint.  Different muscles throughout the body will generally be composed of more of one than the other.  Furthermore, different people will genetically have more of one than the other.

While fast twitch can technically be divided to multiple different subsets, the two main subsets agreed upon by most are type a and b; with type a known as fast twitch oxidative.  Fast twitch oxidative fibers have some good potential for good force and power output while still having the capability to assist with endurance activities.  Through specific training, we can manipulate them to develop their oxidative potential to a certain extent. (or manipulate them the other way if that is the goal).  By developing this oxidative potential in the weight room, these fibers can benefit an endurance athlete to a greater extent outside of the weight room.  In addition to this, while most endurance athletes seem to grasp the concept that slow twitch fibers are utilized heavily with their runs or their bike rides, many don’t realize that they can be developed and trained in the weight room.  How do we do this? The answer is Tempo Lifting.

While there is more than one way to do this, I will discuss a method we have been using with a former elite long track speed skater now turned competitive cyclist.  I took a lot of this specific programming idea from sports scientist legend Yuri Verkhoshansky and his “Special Strength Training Manual for Coaches” and adapted it how I needed to for the task at hand.

Using the Yoke Squat as our main exercise, we will do the following for the first and key part of the training session on one day in the current programming phase.

In 1 series, he’ll hit a set of 15 to 20 slow tempo squats (currently 3 seconds down and 3 seconds up) to tap into his slow twitch fibers and get some hypertrophy out of them, followed by a set of 20 to 25 explosive squats to tap into his fast twitch oxidative fibers in order to prepare his body for the pace changes that can occur in a race. This is done for 3 series in his current program.  There is 90 seconds rest between sets and 3 to 4 minutes rest between each series (of 2 sets).  The weight for the explosive set is lighter than the slow tempo set.

To hit the oxidative fibers, we need enough resistance to require the body to utilize the fast twitch fibers (need to tap into their larger motor neuron) but also enough time with that resistance to tap into the oxidative side of things.  The multiple series of the high reps with enough resistance and the explosive nature of the reps is a recipe to make this happen. So within these series we accomplish a few good things that are race specific:

1. We get some slow twitch hypertrophy (muscle growth) to help with their resiliance during the course of the race

2. We get some fast twitch oxidative development to help the slow twitch fibers on their journey and to help with the turbo boosters that will be needed at various points of the race

3. We train our bodies and muscle fibers to be more resiliant, stronger and more adapative to the tempo, intensity and pace changes that will inevitably occur through different stages of an actual race.

 

He follows this up with prowler pushes used in a similar manner.  Trip 1 is slower paced followed up immediately by Trip 2 at a sprint pace. This is done for 5 to 6 sets. This is then followed by different accessory exercises such as glute ham raises and static inverted row holds.

His other lifting day in the program is focused on max strength and speed strength, which are also very important to any endurance race enthusiast though also often overlooked.  He then has multiple bike days where we will develop specific energy systems and their subsets depending on the stage we are in leading up to the race.  We can cover more on these other qualities in another article.

The goals for this article are to make you aware that we can develop and train slow twitch and the oxidative capability of type a fast twitch fibers in the weight room to help performance in that next race.  Check out the videos below of Liam hitting his squat sets.

 

Tempo Squats

 

Explosive/Fast Twitch Oxidative Squats

 

Are you getting the most out of your race performance?  Train with a purpose!

Note:  It is essential that you have a decent strength training base built up before diving into something like this.  You should know how to squat with proper movement/form and should have a decent level of general strength built up.  Also, Liam is an elite athlete and can handle the workload and volume discussed.  Those at a lower training level might not need as much.  This is where the individual coaching comes into play 🙂

Behavior Is King.

Today we have a special article from in-house Sports Nutritionist and Strength Coach, Alex Rosencutter, discussing how to simplify behavior change to meet your goals.  Take it away Alex.

Whether you were prepared for it or not, the New Year is here, and with that territory comes all of the newly dedicated New Years resolution fitness fanatics with the goals to look like 70’s Arnold or the latest Victoria Secret model.  That is until they don’t grow the gorgeous chin or lats of Arnold or the bodacious booty of the most recent Maxim cover girl within the first two weeks. 

Two Weeks? 

Your body is not a chia pet.

BEHAVIOR IS KING

The first thing that gives out on these people is their mindset, and that mindset is what drives an individual’s behavior.  The problem here is that most individuals do not have the mindset or behavior to even start the journey toward achieving their goals.  We all start with the end in sight and wanting to reach the mountain top overnight.  We all do things we know we shouldn’t do and we all know there are things we should do but justify not doing.  We have all decided to sleep a little later and skip breakfast to get to work on time.  We have all chosen to eat the scrumtrulassent (SNL reference) chocolate bar instead of the bowl of greens.  We have all chosen to skip a workout to go out with friends.

The one thing that any individual with six-pack abs or any person that steps on stage all have in common is the mindset to get them that lean body they want and need.  The more advanced your goals become, the more your behavior needs to advance.  Developing this behavior takes time and should be done in steps. 

MISCONCEPTIONS

1. No matter if you are just getting started or if you are a seasoned vet, people often develop the “I worked out today so I can have that cheesecake” mindset.  With this mindset, comes the misconception that with just a few tweaks to one’s exercise regimen and diet, 6-pack abs and a eye popping booty is sure to come.  This justifying gets individuals in trouble.

2. You have to make HUGE changes all at once to get to where you want.  WRONG.  Truth is, one change at a time will do much more for you in the long run versus trying to overwhelm yourself with the castle all at once.  Small steps will build the right mindset in the long run.

3. You must restrict and sacrifice the rest of your life.  Wrong again.  It is not about placing huge restrictions or sacrificing important parts of your life, it is about finding the right balance.

DO MORE OF THIS AND LESS OF THAT

In order to develop the right mindset to support our training and goals, we must make changes to our individual behavior.  This may mean waking up 1 hour earlier to fit in our workout for the day, eating more vegetables and less cookies, or drinking more water and less soda/alcohol.   Do more of this and less of that.

Results take time and hard work.  Ask anyone, Rome wasn’t built overnight.  Make one behavior change at a time and make up the right mindset to support your training and goals.  After all, if we want to reach the top of the mountain, we have to climb it first.

DEVELOPING YOUR BEHAVIOR
No, I am not talking about spanking yourself in the ass like your parents use to.  Or, perhaps I’m just crazy and none of you were even thinking that…awkward.  Follow the tips below to help yourself make small behavioral changes to your nutrition and training and get after your goals in the new year.

1. Focus on one change at a time and make it become habit.  It takes roughly 14-21 days to make something new become habit.  With this practice you’ll most likely just find it to become routine.

2. Drink more water and less soda and alcohol.

3. Practice eating slower and listening to your body.  It generally takes 15-20 minutes for the brain to signal satiety.  Therefore, the faster you eat, the more you will consume.  The slower you eat, the better chance you give your body to register the food intake while feeling more satisfied and consuming less.

4. Increase your training slowly.  Don’t go full blast if you’re just starting.  Start with 1-2 workouts/week, adjust your schedule accordingly, and build from there.

5. Eat 1-2 palm sized servings of protein with each meal.

6. Eat more vegetables than fruit and only eat processed carbs/desserts once every 1-2 weeks.

7. Balance out your omega-3 fatty acid intake with a high quality fish oil supplement.

8. Use a support system.  The more people you surround yourself with who have similar goals and lifestyle aspirations is beneficial to you.  Hanging out with the local Oscar in a trash can will only detriment your goals.  Those with similar goals will help keep you motivated and on track.

9. Focus on each of these tips one at a time for 14-21 days.

10. COME SEE US =)!!!

 

Steppin Into Fitness

Today, we have an article by our fantastic trainer and coach Brittney Wilinski about staying active and eating healthy while traveling.  Great information for any of you traveling out there……….

 

brit pushup

Brit doing her thing on the beach

Recently, I went on vacation to St.Petersburg, Florida for a week… and let me tell you, the weather was much more beautiful and consistent there! Like myself, I am betting there are quite a few of you who will be traveling, even if it is a 3-day weekend vacation. It is definitely a time for relaxing, having fun with family and friends, and most likely splurging a little more on food and drinks. But what about all that hard work you’ve been putting in at the gym and all the time you’ve been slaving in the kitchen making healthy meals?!

News flash, you don’t have to completely ditch your workout and eating habits just because you are going on vacation! It really is pretty easy to stick to your normal routine for the most part. While I was gone for a week in Florida, I stayed in a condo and was able to go to the grocery store and buy food for the week that I could cook or prepare easily. Some of the main foods I grabbed were: eggs, turkey, chicken, a bunch of veggies, Greek yogurt, fruit, granola, and salsa and guacamole (I love eating my veggies with both of these!). Even when we did go out for lunch or dinner I would try to order something that was more towards the healthier side and stayed away from deep fried, super greasy foods. One day I got a Jerk Chicken sandwich but ditched the bun and put it on a bed of lettuce… it was amazing! Don’t be afraid to ask your servers ‘weird’ or ‘picky’ questions, it really pays off because many times restaurants are very flexible, so you get a healthier meal and they get a better tip 😉 Win, Win!

Eating healthier is one goal to stick to, but there is also the working out and being active part! One thing that I tried to do every single day was walk on the beach. Again this is a win, win situation: I got to enjoy the warm Florida weather and amazing view, while also getting the benefit of being active. Another way to enjoy my vacation while also getting some exercise in was by walking to shops or stores, swimming in the pool or ocean, and playing volleyball or fun pool games that required me to move around a lot.

When I wasn’t outside enjoying myself, I was in the condo doing a quick bodyweight circuit to start my day off! Here is what my circuit consisted of:

1a. Suitcase Goblet Squats 3-4×12
1b. Pushups 3-4×15-20 60s. rest

2a. One leg hip thrust 3-4×10
2b. Suitcase rows 3-4×12 60s. rest

3a. Step-ups 3×12/leg
3b. Suitcase offset carries 3x 45s. rest

4a. Planks 3×6 w/10 sec. hold
4b. Double Leg Lowering 3x 30s. rest

5. Bent over ITY’s 3×15 30s. rest

I used my carry-on suitcase and loaded it up with a computer, book, and some full water bottles for my squats and one-arm rows. You could also do bodyweight squats and add a pause to make it more challenging. For the offset carries I used a larger suitcase that had some shoes in it and added my computer and book to make it slightly heavier. In our room there was a bench and chair; I used the bench for my hip thrusts and the chair for my step-ups. If a bench isn’t available, you can do glute bridges (double leg/single leg/march) from the floor and add a few more reps. To add weight to your ITY’s you could use water bottles or soup cans, or just body weight with more reps. If you are doing body weight or very light weight, you are still getting a great metabolic effect by doing more reps with less rest time.

As you can see, it really isn’t that hard to stay somewhat on track while you are out enjoying yourself on vacation. The main thing is to plan ahead of time what you will do for workouts and figure out where the nearest grocery store is. It wouldn’t be a bad idea to check out some restaurants’ menus to see which ones have healthier food options especially if you are going on a road trip!

Travel workouts can be some of the best and most fun workouts you will have.  Be creative and spontaneous and you can get some awesome training in while you are away!