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.
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