Hey Christan just found Pavel’s articles
Selouyanov & Turaev established that 50% of the sprinting power comes from slow fibers! Then they subjected a group of experienced sprinters to a leg ST hypertrophy regimen. Their 100m times improved from 10.9sec to 10.7sec.
Is there a question in there somewhere?
Of course, ST fibers contribute to sprinting (and jumping and throwing) considering that even the most elite explosive athletes have, at the most, 70% FT fibers (most sprinters are in the 60-65% range). If only the FT fibers contributed they would only use about half of their muscle’s potential, which would make no sense.
A 10.9 to 10.7 improvement is “okay” but one has to remember that many different elements come into play with top speed. Heck, a top sprinter will have as much as a 0.5 - 0.7 time difference from day to day, Depending on recovery, sleep, wind, mental state, etc. A 0.2 difference doesn’t necessarily indicate an improvement in speed as that time difference is well within the normal daily variability.
Heck, even within the day, maximal performance can fluctuate up to 10.2% depending on the time of day.
Not to mention that the actual sprinting training, technique improvement, reaction time to the gun, etc. can easily make for a bigger difference than 0.2.
What if the study first tested the sprinters at the beginning of their season and the post-test was conducted near the end of the season? A sprinter EASILY gains 0.2 seconds during his prep period (sometimes a lot more). Without being able to read the study (which is, conveniently an old Russian study than nobody can find and verify) we don’t know the conditions and time frame of the study. But since it was a hypertrophy study, it must have been at last 8-10 weeks long (less than that is too short to make a difference). During a normal track season, it is normal for a sprinter to get 0.2 faster in 8-10 weeks. In fact, that is a pretty small improvement.
Pavel has a lot of good stuff, don’t get me wrong. But he has a history of citing Russian studies that none of us can verify and also in spinning/self-interpreting the studies results to prove his point.
Look at how 99% of the top sprinters in the world train. None of them do “slow twitch specific hypertrophy work”.
And 10.7 is fast, for sure. But to put things in context in 2022 at the Texas state (so only athletes from the state of Texas) HIGH SCHOOL championships (so under 17-18 years of age) there were 7 boys (again, 17-18 or under) that ran faster than 10.7. (winner was 10.22). At the Florida HIGH SCHOOL level, they were even faster with 5 boys (18 or under) running faster than 10.27 (including one in 9.83 and one in 10.02).
At the national HIGH SCHOOL championships (USA) 10.7 didn’t even get you in the finals (13th best time was 10.69).
So it’s not like the research cited by Pavel led to results that were so good that they would make people want to change the way they train.
Again, rather than look for a theoretical “secret” way to train. Look at how the bulk of the most successful people do it.
BTW, if you understand how muscle fiber recruitment work, you’d know that there is no real need for a “slow twitch specific” protocol, as the ST fibers are the first ones to be brought in any type of muscle contraction except electrical muscle stimulation and are ths trained regardless of the protocol.
ADDED TO THE ORIGINAL POST:
What if the study first tested the sprinters at the beginning of their season and the post-test was conducted near the end of the season? A sprinter EASILY gains 0.2 seconds during his prep period (sometimes a lot more). Without being able to read the study (which is, conveniently an old Russian study than nobody can find and verify) we don’t know the conditions and time frame of the study. But since it was a hypertrophy study, it must have been at last 8-10 weeks long (less than that is too short to make a difference). During a normal track season, it is normal for a sprinter to get 0.2 faster in 8-10 weeks. In fact, that is a pretty small improvement. And this is done mostly because of the sprinting and plyometric plan.
They key message, and it is the same one I gave to all the other accounts/profiles you used in the past to ask me questions, is:
“STOP LOOKING FOR MAGIC/SECRET METHODS. Look at what most successful athletes/lifters have in common and go from there. If a method is not used by many of the top athletes, it is likely just mental masturbation than sounds nice in theory but doesn’t work in real life. If it did work better than what most elites are doing, we would know because everybody would be doing it”
That is what i was thinking if you train for power and strength train with heavy weights to recrute and grow fast twitches, fast explosive work (transfer twitches). There is no point to train for ST because they are traind all the time, but he state that there is some lifter in russia who train that way and i was thinking …
Is there any benefit for strength to train like 3x5 at 80% tempo 00X0 fast eccentric, controled explosive concentric, second training with same weight but 50X3 tempo, its good for stability, tendions development, muscle damage, metabolic stress what about strength can it be gained little at all with same weight and slower eccentrics?
3 x 5 @ 80% using a 50X3 tempo is probably not possible.
@Christian_Thibaudeau Just ignore this guy, dont even bother answering him.
I notice he never provides a personal performance and training profile for himself or someone he coaches for context. Has always joined recently before posting, never posted to any thread before … etc etc
His questions represent what I would call advanced internet bluffing techniques.
Yeah, that’s what I figured. He is easy to spot though because his writing style is always the same. I ban him and then a few days later he comes back with a new profile. So I always get these questions from a guy who “joined 1 day ago”.
This time I got lazy because his question actually didn’t include anything he wrote himself. And I had taken the time to write the original answer before checking his profile.
Then he comes back with his traditional question about tempo and % and I realized that it was him.
The ST fibre training quoted looks like classic internet click bait. Over complicated and irrelevant to a serious sprinter of any level. I have literally never seen this type of material used in any sprinting programme. As you say there are numerous reasons why someone will get faster over a period of time, periodisation of training is the most commonly used method for any type of incremental performance improvement.
As for Pavel T. Well he was born in 1969 and trained Russian special forces in the 1980`s. When he was aged between 11 and 20. Really ?
Good luck dealing with the anonymous muppet.