Supercompensation | Stimulus, Fatigue, Recovery, Adaptation For Athletes 

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Thanks Kenan, and you’re right it’s definitely the same themes as you’d see in weightlifting training.

Thank you brother!

Thanks for watching!

Thanks for watching Dani

Thanks Elijah! Working on being productive in a consistent manner but not spamming with useless filler content either. Definitely will announce next time I plan a live stream

Thanks Leonardo!

Thanks common sense. I wish there was more of you in the world lol

Thanks TC!

It’s hard to trust that we’ve done enough and it feels good to work hard and strive. But as you know, many times that dedication needs to be directed at recovery as much as training.

Typically in the case of an extended training break they will temporarily return to or below their baseline in training, but after a couple weeks of training be back up in good shape again.

Hey Nick, I appreciate the thorough thinking! As far as I know it is accepted that the GTO's do respond to both tension and rate of tension, but there is a dearth of information out there on GTO's in a practical sense. " When the relationships were expressed in terms of relative tension rate the organs were found to be most strongly activated by the IIb muscle fibres, the responsiveness at the level of the whole muscle being reduced by unloading effects. The later component of the response showed an exponential relationship between discharge frequency and rate of tension development, the slope of the relationship between frequency and the logarithm of tension rate being independent of MU size. Although absolute tension increases during a contraction, this did not appear to impinge on the response which was dominated by the dynamic parameters of the contraction." - pubmed.ncbi.nlm.nih.gov/7496811/ I think this last sentence is referring to the idea that GTO's respond to rate of tension aka dynamic parameters of contraction, not just absolute force.

@@ATHLETE.X Thank you for the answer man. I've asked 6 people and only you and my biology teacher have responded by far. She certified that GTOs react to rate of tension. I left my coach 2.5 years ago because the training did had a large variety of exercises, but it didn't have the logic in it (could be a 50 minute endurance run combined with high drop jumps and some lifting). During the summer of 2019, I'd run 11.7-11.9 hand timed Since that time, I experimented with training (volume, intensity, rest periods, sleeping hours, nutrition, training duration. I had periods of pure phosphate training, I had periods where it was 50 phosphate and 50 lactate or pretty much no phosphate training). The first experiment was pure failure, I got 12.4 3 months after I ran 11.8 I continued to try different ways and during the summer 2020 I'd still run 12-12.3 or something (didn't have high heel recovery in the top speed phase, that's a long lever to pull, I fixed it and got to about 11.9, that's pure technique work, but still I was a little worse in comparison with where I started). But my broad jump and my vert kept growing Then I tried more of these pure phosphate Tony Holler workouts and improved to about 11.7-11.8 , which is nothing honestly, I hadn't understood Tony fully But just as big of a fk up has been for me, it has also been a great opportunity to learn becasue the bigger the failure, the more important factor is being neglected. And I noticed two factors that I didn't really care about when I experimented with other factors 1) I didn't have a detailed plan with progressions. Yeah I would add some exercises and change the volume chaotically, I kinda knew what to do, but how could I get the results I wanted without forcing things to happen like I want them to happen? 2) Since I left my coach, there hasn't been a single period of training, where I would focus on plyos like drop jumps and hops and boucnes. First I thought that plyos were in the same group as A-skips and dribbles. I thought the main goal of plyos was to teach proper landing. I prefered doing dribbles and A-skips, didn't really care about plyos. When I learned a little about anatomy and physiology, I started to think that plyos are too slow for sprinting because the ground contact times are longer and muscle tension builds up. I thought that it was either lifting for increasing my athletic potential, or sprinting for realizing that potential So I guess you could do so many things and still not experience gains in sprinting. Neither did I have many plyos, nor much fast sprinting (so my GTOs weren't accustomed to stress). I tried things in an isolited way, meaning that I'd change details one at a time. Because when you have a large variety of exercises, you don't know where the gains actually come from. And with my old coach, although it was stupid, it had a large variety of exercises, ocasionally we would hit the right exercises. Lesson number three : try a lot but not deeply first, then if it's successful, try some of that but deeply I'll have two more freelap cones arriving not on time hahahaha :) . So I'll start the season with 4 cones and that's gonna a real lab for experiments. I've tried so much, I guess I've found those two key elements I that needed. I'll make a big ass chart with my times for the 2022 season and send it to you. The only thing I won't do about this whole mess, is that I won't stop trying

Professor Selyanov, one of the baddest scientists in Russia, talked about mitohondrial growth in one of his presentations. He didn't talk about it in depth and I haven't tried to find more info yet, but here is what he said ''If you sprint for several seconds and rest for about 45 seconds, it's enough to get rid of lactic acid. And the muscle uses some ATP and creatine phosphate, and since it's a glycolitic muscle fiber type, it recovers through glycolysis. But although they are fast twitch, there are mitochondria and if you repeat such training without getting a lot of lactic acid (lactic acid is bad because lactic acid has hydrogen ions and them assholes kill poor lil mitochondria, mitochondria turn into water and pop off) the mitochondria start to develop and develop... So I suppose it's simple. You force your fast twitch muscles to use creatine phosphate, then recover through glycolysis and as a consequence, produce lactic acid. Then that lactic acid gets utilized by mitochondria and mitochondria gets involved actively, so there is a stimulus for further development. But don't overkill it, too much lactic acid, and the workout is counterproductive I think that things that we know for sure are what athletes should focus on, because although further details can give us a more precise guidance, scientists don't usually know for sure. So usually you learn and learn in depth, wind up with the same solution you used to have, but now you're more confused

@@nickminazhetdinov8410 Thank you. I have found some thesis where different training regimens were studied and found that my intuitive regimen (Endurance+resistance trainnig) twice more effective for mitohondrial synthesis than just endurance training apart (more production of hormones which are related to mitochondrial synthesis). I think aerobic training also improve oxidative capacity of mitochondria so they use it more effectively i.e that aerobic-anaerobic thresholds increasing. But too much of aerobic training also causes problems. In my case from youth experience I did almost optimal (atleast enough) amount to improve some factors and capacities and do not harm other things related to sprint performance. As Cody was speaking about it a bit (focus more on what you specialise ( anaerobic sprinting) and do not fatigue yourself too much in other activities like aerobic work he mentioned). So that's why I improved drastically only in 2 weeks with little additional aerobic training+power+strength sessions (if 8km of running almost every day is a little volume) and I didn't feel like over fatigued, quite the opposite I improved with such ease. And my question is whether some emount of endurance aerobic training helps and improves mitohondrial synthesis in fast twitch fibers or not so much and may improve only some oxidative capacities or glucose regulation (or metabolism and energy regulation in general). For me it gave some big benefits, but I didn't tracked my spinting capabilities too much at that period, o interesting if Cody does something similar and have some experience with it. Also interestingly that in that thesis training with low glycogen levels in muscles caused 3 times more PGC-1a production ( they used PGC-1a as marker and key regulator of mitochondrial biogenesis).

Hey Amir, I use the freelap: store.simplifaster.com/product-category/freelap/sku/13

Video tape yourself on a smartphone with good camera quality then do a split screen with the video of you sprinting at the top and your clock app timer on the bottom after that play the video and start the timer the instant before you start sprinting and end it when u see yourself cross the line.

Not sure yet but figured I would start a group and see if anything comes out of it.

@@ATHLETE.X ok 👍

Very insightful Nick. Whenever I am in doubt, I go back to texts by Verkoshansky, Bompa, Zatsiorski, and it helps to stay grounded in sport science rather than fads and gimmicks.

@@ATHLETE.X I've tried reading Verkoshansky both in English and Russian and it's sooo freaking complicated. It's just about this scientific type of speech that I can't digest, I hate it, it's not even a necessity to use this type of language, I simplify whenever it doesn't have a negative effect. Like I was in the middle of some shit and suddenly saw a graph of impulses (before and after 6 months of training). Suddenly remembered that Jump science series on sprinting and it all got clear. I should learn another language to understand those scientists..

@@nickminazhetdinov8410 the other two are much easier to understand, like zatsiorski’s science & practice of strength training or periodization by Bompa and buzzichelli. Verkoshansky is the hardest to read for sure! It’s like swimming through sand haha

@@ATHLETE.X Holy tortuga! It was morning when I wrote the comment and you replied. It's a new day for you, but it's still the same day for me (now it's 18:55 in Ivanovo). I've read 36 out of 59 pages of Zatsiorski's ''Science & practice of strength training''. I don't know if it's a short version or not, but it's still good

@@nickminazhetdinov8410 awesome job man! That’s a shortened version of the book but it gives you insight into the quality of it. One of my favorites no doubt.

Thanks Manuel!

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