Drake Berberet: Strength 2 Speed LLC
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03/05/2019
💥Fat Cells vs. Skeletal Muscle Cells
.petersonsc
・・・
Read some interesting research this week that put some context to my training.
The short story would be to compare the body to an ecosystem. Obesity is a result of adipocytes (fat cells) having competitive advantage over skeletal muscle cells. A large reason for this competitive advantage is due to the fact that fat cells have the ability to undergo hyperplasia and hypertrophy while skeletal muscle only demonstrates the latter.
By increasing insulin sensitivity through physical activity metabolic flux of the skeletal muscle cells is improved. Thus allowing for a hypertrophic effect of these cells.
If one can selectively hypertrophy TypeII fibers through large multijoint exercises trained with maximal intent and short rest intervals (elicit GH and IGF-1 secretion) then the partitioning of nutrient intake is in favor of skeletal muscle.
Dually if these methods can be employed while training at a HR intensity that allows for beta oxidation then the fat cells can be diminished in size.
ESCALATING DENSITY TRAINING
10 min ON 3:30 OFF
HR RECOVERY 130bpm
BLOCK 1
BB BACK SQUAT x 3
NG PULL UP x 3
BLOCK 2
BB RDL x 3
BB BENCH x 3
KBOX FINISHER
0.025 kgm^2
4 x 1 min ON
HR RECOVERY 130bpm
💥Reactive Strength Index (RSI)
Fast or slow stretch shortening cycle (SSC)??
Not all sports require the same degree of reactive ability. For example, a 2-foot vertical jump requires more of a slow SSC, whereas a 1-foot jump requires more of a fast SSC. Sprinting would also fall into the category of fast SSC
Fast SSC: less than 250 ms
Slow SSC: over 250 ms
RSI = Jump Height / Ground Contact Time .
When looking at RSI you should think about the equation and how you achieve a high RSI value. .
You’ll find that the majority of team sports involve both fast and slow SSC, however think about what that sports uses MOST and also what separates the good from the bad players. Determine what that is, develop that quality, and get really good at it
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