Great reflections, really like these casual "sit-downs". I have also found I like to do top speed running the day after acceleration for example. Like you say you might not need a lot of weight to maintain strength as long as the power/speed of the weight is high. I myself feel like I maintain 90% of my max lifts very easily, with maybe just two sessions per month for several months. (As long as I am also maintaining a volume of sprinting and jumping per week) It is just an anecdotal observation, but I feel like I maintain muscular strength much easier than many others, and might have found a possible reason: Paraphrasing from the Huberman lab podcast (58:23) th-cam.com/video/XLr2RKoD-oY/w-d-xo.html -The better your nerve to muscle connection, the less volume you need to maintain the strength of a muscle. Higher ability to control and contract individual muscles without external stimuli is inversely correlated to how many reps/sets is needed to maintain muscle. Better mind-muscle-connection means a higher recruitment of "high threshold motor units", and therefore a lower threshold for muscle growth/maintenance. Some thoughts from this is that: -Better coordinated athletes may have lower volume requirements in strength maintenance. -You may need less maintenance the more experienced you get (if you improve mind-muscle-connection)
This is very interesting, thanks for sharing your thoughts man. I've had a similar experience, for example easily hitting 85% of my max on squat with only 1-2 submaximal squat days per month and no maximal loads for multiple months. It makes sense that over time if we keep activating certain neural pathways for a given movement or type of training, that the brain would hang onto those capabilities even when not being exposed to that type of training on a frequent basis. Then you add in things like sprinting and jumping which ensure those high threshold motor units are being recruited regularly, and I think we can have a pretty good chance of maintaining general qualities (near-max strength for example) without having to actually train it directly all the time. It might be harder for us to add 20kg to our squat max compared to someone who is inexperienced, but we will hold onto our abilities much longer since we what we have has been built up over a longer period of time and is more baked into the system. A younger athlete may see large improvements in short times, but cannot sustain these improvements as easily unless regularly trained. Also glad you like the casual style of video. While I do like making scripted videos that are more information dense, I find it enjoyable to just share a stream of consciousness with whatever is on my mind at the time. Also makes for a much easier production process haha.
I have socialized with similar thoughts. Also, it's really motivating to see someone as motivated as you analyzing training and setting prs while doing so. Not just doing what you have been taught ones. Keep it up! Keep it up
I wish I could like your videos but I’ve been capped at liking 5000 videos for some reason. I can’t seem to like any more, however, I will continue to watch your videos and I think you should mentally add my one like to your like count. I’ve been following your channel for over a year now and agree with your findings in this experiment/video.
Volume vs shorter but more sessions is something to play with. In other atheletic endeavors volume has it's place for a period of time, and also higher intensity but shorter multiple sessions also have a place.
Light lifting isn't recommended because ballistic exercises with the same load produce better rate of force development (page 85 or +-2 in "Science and practice of strength training") That's because in lifting there is a deceleration phase, so force develops slower anyways If you've found you can maintain strength with such loads, maybe you can maintain in with ballistic exercises with the same load
I think you can and I’m a great fan of ballistics, but ballistic exercises tend to take more out of me both in the sense of overall fatigue and impact related stuff like tight calves or adductors from jump squats. So if I’m gonna compete in the near future I try to avoid higher risk work.
I train weightlifting/natural bodybuilding 4 times a week and at one point I tried sprinting 5 consecutive days a week, with 7 all out reps per session, I could only keep it up for 3 weeks, the fatigue builds up tremendously, both systemicaly and leg wise. Now I got one rest day between sprint days and as I have started to train legs at the gym, take a deload week once every 4 weeks.
I already commented, but looks like youtube deleted it, because it was a link? Idk. There was a study, that found similar results as you described around 6:40. "Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance", doi: 10.1519/JSC.0000000000001812.
I experienced a similar sensation. Potentiation or just brain activation works! For me it works even better when i do some potentiation workout in the AM. It clearly enhances the PM/evening session. Always! All my PRs where done that way. A good AM session. And a even better PM session. It's strange that i perform
I’d like to try an AM potentiation on my next evening meet. That way I can rest the day before but still get the benefits of being revved up for competition.
Atm I’m doing 4hours a day 5-6 days a week in gym and track and feel good. I think I just trained my body with insane training so now my muscle and speed endurance insane
I messed up my comment, I didn't paste the whole thing. So here's the main part that I didn't paste : '' Yielding exercises should not be used for training reversible (stretch-shortening) muscle action. The very essence of the stretch-shortening cycle is the immediate use of enhanced force production, INDUCED BY THE PRESTRETCH, in the push-off phase. The pause between eccentric and concentric phases of a movement eliminates any advantage that could be gained from the stretch-shortening cycle'' So yeah, athletes shouldn't resist gravity and push up right away in the first phase because it won't allow to get maximum magnitude and velocity of stretching possible and as a consequence, not the best stimulus for rapid and powerful contraction later on. That's why people have to push only once they got everything stretched I knew all about that vertical force concept and I knew that elite athletes don't bend in their knees because they generate vertical force really fast, so that in a very short period of time they overcome downward momentum and switch between bending and extending. I thought I needed to push really hard from the very beginning (because I'm only 0.1s on the ground) and keep my muscles tightened up (because hey everyone talks about stiffness!), but as you see, it is a bad idea because it prevents me from stretching and getting as much as possible from the reflex Try it yourself once you recover fully, do a little drop jump, but start pushing right when your foot touches the ground, it's not bouncy, but very stiff. And then try to push only once you got everything stretched, probably that's how you normally do it, but still you're gonna notice how bad the first way of doing it is
The lord gave us only one body. Take care of yours. Ur views of things especially this year 2021-2022 really seem to be getting in this direction. I personally believe that ur tombing a wall, cause its really not easy to get this view of things. It took u 30 years of physical activity to get this view so clear for example. No pain no gains sucks. For me youll get near or even surpass your pbs with this routine, and I’m following ur style. No masked overtrainings for me anymore.
I notice you've been using the Freelap system for a while, just a heads up as I've been making this mistake. When using the TX Touch Pro, you MUST set your beacons up 80cm from their respective finish lines. For example, if you've got your Touch X at the start and you've got beacons set up every 10m, the beacons need to be set up at 10.8m, 20.8m, 30.8m etc. When not using the TX Touch Pro (flying splits) then you don't add the 80cm, so you'll set the same beacons at 10m, 20m, 30m etc.
Thanks, yeah I always set them up 80cm beyond the line when timing from the start. Otherwise you'll think you are elite and then be sadly disappointed when going to a track meet haha!
recently followed your channell and im gonna start this year to implement sprints and olympic lifting in my training program, which best/optimal training splits do you usually do or recommend? if i have a home gym and can train everyday(not necessarily need or want) but i could. Maximizing recovery?
I’d probably start with 2 on 1 off 2 on 2 off, like: Day 1 - Sprint (acceleration) Day 2 - Lift (lighter faster & jumps) Day 3 - Off Day 4 - Sprint (slightly longer sprints) Day 5 - Lift (more slower strength oriented) Day 6 & 7 - Off You want to assess how long it takes for you to recover from things before getting aggressive with density or frequency. You could also do sprint & lift day 1, tempo run day 2, off day 3, etc, but I’d try to keep it as simple as possible to start.
@@ATHLETE.X thank you! by "Lift" day i assume its a full body day? or only lower body? and is almost always better like you saying to do a sprint day when you fresh the day before strength training day? that makes sense because i wouldnt be able to sprint after harder squat or RDL session
@@tstreino lift can be whole body and also include jumping activities but once again start simple and low impact. Stiff ankle hops, box jumps, stuff like that. I would definitely prioritize sprinting to only be done on days you’re fresh and uninhibited in your movement. Otherwise go slower like tempo workout such as 10x100 on turf at 50-60% speed/effort if sprinting above 90% isnt in the cards for that day.
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Great reflections, really like these casual "sit-downs".
I have also found I like to do top speed running the day after acceleration for example.
Like you say you might not need a lot of weight to maintain strength as long as the power/speed of the weight is high. I myself feel like I maintain 90% of my max lifts very easily, with maybe just two sessions per month for several months. (As long as I am also maintaining a volume of sprinting and jumping per week)
It is just an anecdotal observation, but I feel like I maintain muscular strength much easier than many others, and might have found a possible reason:
Paraphrasing from the Huberman lab podcast (58:23) th-cam.com/video/XLr2RKoD-oY/w-d-xo.html
-The better your nerve to muscle connection, the less volume you need to maintain the strength of a muscle. Higher ability to control and contract individual muscles without external stimuli is inversely correlated to how many reps/sets is needed to maintain muscle. Better mind-muscle-connection means a higher recruitment of "high threshold motor units", and therefore a lower threshold for muscle growth/maintenance.
Some thoughts from this is that:
-Better coordinated athletes may have lower volume requirements in strength maintenance.
-You may need less maintenance the more experienced you get (if you improve mind-muscle-connection)
This is very interesting, thanks for sharing your thoughts man. I've had a similar experience, for example easily hitting 85% of my max on squat with only 1-2 submaximal squat days per month and no maximal loads for multiple months.
It makes sense that over time if we keep activating certain neural pathways for a given movement or type of training, that the brain would hang onto those capabilities even when not being exposed to that type of training on a frequent basis. Then you add in things like sprinting and jumping which ensure those high threshold motor units are being recruited regularly, and I think we can have a pretty good chance of maintaining general qualities (near-max strength for example) without having to actually train it directly all the time.
It might be harder for us to add 20kg to our squat max compared to someone who is inexperienced, but we will hold onto our abilities much longer since we what we have has been built up over a longer period of time and is more baked into the system. A younger athlete may see large improvements in short times, but cannot sustain these improvements as easily unless regularly trained.
Also glad you like the casual style of video. While I do like making scripted videos that are more information dense, I find it enjoyable to just share a stream of consciousness with whatever is on my mind at the time. Also makes for a much easier production process haha.
@Tay I have a video about feed the cats on my channel.
4:41 I see what you did there! Just innocently listening then all of a sudden I had to replay that LMAO
I have socialized with similar thoughts.
Also, it's really motivating to see someone as motivated as you analyzing training and setting prs while doing so.
Not just doing what you have been taught ones.
Keep it up!
Keep it up
I had a excellent morning , eating breakfast , drinking my veggie juice and enjoying listening to Athlete.X
Sounds like a great morning haha! I'm sipping my fruit/veggie/mushroom smoothie & will check out your latest video.
Good stuff, Cody. You the man. Keep it up.
Much to consider. Thanks.
I wish I could like your videos but I’ve been capped at liking 5000 videos for some reason. I can’t seem to like any more, however, I will continue to watch your videos and I think you should mentally add my one like to your like count. I’ve been following your channel for over a year now and agree with your findings in this experiment/video.
Volume vs shorter but more sessions is something to play with. In other atheletic endeavors volume has it's place for a period of time, and also higher intensity but shorter multiple sessions also have a place.
Great content
Thanks Matthew. Appreciate your feedback and taking the time to watch!
Yessir
Thanks for the video, always great information! I’ve found that I improve most when I use this approach to training 📈
Thanks Logan!
Light lifting isn't recommended because ballistic exercises with the same load produce better rate of force development (page 85 or +-2 in "Science and practice of strength training")
That's because in lifting there is a deceleration phase, so force develops slower anyways
If you've found you can maintain strength with such loads, maybe you can maintain in with ballistic exercises with the same load
I think you can and I’m a great fan of ballistics, but ballistic exercises tend to take more out of me both in the sense of overall fatigue and impact related stuff like tight calves or adductors from jump squats. So if I’m gonna compete in the near future I try to avoid higher risk work.
I train weightlifting/natural bodybuilding 4 times a week and at one point I tried sprinting 5 consecutive days a week, with 7 all out reps per session, I could only keep it up for 3 weeks, the fatigue builds up tremendously, both systemicaly and leg wise.
Now I got one rest day between sprint days and as I have started to train legs at the gym, take a deload week once every 4 weeks.
I already commented, but looks like youtube deleted it, because it was a link? Idk.
There was a study, that found similar results as you described around 6:40.
"Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance", doi: 10.1519/JSC.0000000000001812.
I saw you compete at paradise valley today
Nice man how’d the day end up for you? I died hard in the 200m but think that means I’ve got some room improve
@@ATHLETE.X I ran the 200 but was gassed after the 400. It was an opener so I have some time to develop
I experienced a similar sensation. Potentiation or just brain activation works!
For me it works even better when i do some potentiation workout in the AM. It clearly enhances the PM/evening session. Always!
All my PRs where done that way. A good AM session. And a even better PM session. It's strange that i perform
I’d like to try an AM potentiation on my next evening meet. That way I can rest the day before but still get the benefits of being revved up for competition.
@@ATHLETE.X sounds good
Atm I’m doing 4hours a day 5-6 days a week in gym and track and feel good. I think I just trained my body with insane training so now my muscle and speed endurance insane
Really hard workouts too at fast speeds and plyos
hey cody im around 12 percent body fat would you recommend trying to get around 8-9 for track
I messed up my comment, I didn't paste the whole thing. So here's the main part that I didn't paste :
'' Yielding exercises should not be used for training reversible (stretch-shortening) muscle action.
The very essence of the stretch-shortening cycle
is the immediate use of enhanced force production,
INDUCED BY THE PRESTRETCH, in the push-off phase.
The pause between eccentric and concentric phases
of a movement eliminates any advantage that could
be gained from the stretch-shortening cycle''
So yeah, athletes shouldn't resist gravity and push up right away in the first phase because it won't allow to get maximum magnitude and velocity of stretching possible and as a consequence, not the best stimulus for rapid and powerful contraction later on. That's why people have to push only once they got everything stretched
I knew all about that vertical force concept and I knew that elite athletes don't bend in their knees because they generate vertical force really fast, so that in a very short period of time they overcome downward momentum and switch between bending and extending. I thought I needed to push really hard from the very beginning (because I'm only 0.1s on the ground) and keep my muscles tightened up (because hey everyone talks about stiffness!), but as you see, it is a bad idea because it prevents me from stretching and getting as much as possible from the reflex
Try it yourself once you recover fully, do a little drop jump, but start pushing right when your foot touches the ground, it's not bouncy, but very stiff. And then try to push only once you got everything stretched, probably that's how you normally do it, but still you're gonna notice how bad the first way of doing it is
The lord gave us only one body. Take care of yours. Ur views of things especially this year 2021-2022 really seem to be getting in this direction. I personally believe that ur tombing a wall, cause its really not easy to get this view of things. It took u 30 years of physical activity to get this view so clear for example. No pain no gains sucks. For me youll get near or even surpass your pbs with this routine, and I’m following ur style. No masked overtrainings for me anymore.
I notice you've been using the Freelap system for a while, just a heads up as I've been making this mistake.
When using the TX Touch Pro, you MUST set your beacons up 80cm from their respective finish lines. For example, if you've got your Touch X at the start and you've got beacons set up every 10m, the beacons need to be set up at 10.8m, 20.8m, 30.8m etc.
When not using the TX Touch Pro (flying splits) then you don't add the 80cm, so you'll set the same beacons at 10m, 20m, 30m etc.
Thanks, yeah I always set them up 80cm beyond the line when timing from the start. Otherwise you'll think you are elite and then be sadly disappointed when going to a track meet haha!
recently followed your channell and im gonna start this year to implement sprints and olympic lifting in my training program, which best/optimal training splits do you usually do or recommend? if i have a home gym and can train everyday(not necessarily need or want) but i could. Maximizing recovery?
Good question
@@swastikgrover3414 Thanks! hope can help other people too.
I’d probably start with 2 on 1 off 2 on 2 off, like:
Day 1 - Sprint (acceleration)
Day 2 - Lift (lighter faster & jumps)
Day 3 - Off
Day 4 - Sprint (slightly longer sprints)
Day 5 - Lift (more slower strength oriented)
Day 6 & 7 - Off
You want to assess how long it takes for you to recover from things before getting aggressive with density or frequency.
You could also do sprint & lift day 1, tempo run day 2, off day 3, etc, but I’d try to keep it as simple as possible to start.
@@ATHLETE.X thank you! by "Lift" day i assume its a full body day? or only lower body? and is almost always better like you saying to do a sprint day when you fresh the day before strength training day? that makes sense because i wouldnt be able to sprint after harder squat or RDL session
@@tstreino lift can be whole body and also include jumping activities but once again start simple and low impact. Stiff ankle hops, box jumps, stuff like that.
I would definitely prioritize sprinting to only be done on days you’re fresh and uninhibited in your movement. Otherwise go slower like tempo workout such as 10x100 on turf at 50-60% speed/effort if sprinting above 90% isnt in the cards for that day.
Is there an affordable way that I can measure my own ground contact time?
Slow motion video on your smartphone, timed on Kinovea (free windows based program) or mysprintapp for iOS
Do u think that more sprint trainings with less volume will increase or decrease injury chances?
💯💯