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Greetings Brett!
1. I am having trouble understanding the efficiency of the three energy systems. For example, Pavel says that the CP system is 80% efficienct. Does that mean that the cp system can put 80% of the H- and p back to the ADP so that they become ATP and can be used to produce energy again, or that 80% of the ATP that CP system restores can be sussessfully used by the muscles?
2. The glycolitic system needs 2 H- for each ATP to be restored, and one of the H- will become the troublesome acid that the body has to deal with, that I understand. The problem is, for the breakdown of each ATP, we would have an ADP, a p and a H-. Where would the ADP and the p that the glycolitic system left go? What do the extra ADP and p do to the body, I was wondering?
Luwuwu (11/17/2024 3:38 PM)
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Luwuwu—This energy system presentation is pretty solid and starts to address the issues with Glycolysis at about 21 minutes: https://www.youtube.com/watch?v=2YnaqdD5uMU&t=131s —ADP is recycled back into ATP through phosphorylation. The CP system efficiency = 80% of the energy stored is delivered (original categorized as effectiveness)—Module 1 at about 10:50.
Brett Jones
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So would 7-10sec of sprinting in any modality work? I am guessing this will be answered somewhere. BUT if you wanted to do this with actual cyclic activities could that work too?
Sckiely (9/11/2024 10:05 PM)
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Sckiely—There are multiple modalities that work well with the protocols. By cyclic activities I assume you mean running, cycling etc.—yes.
Brett Jones
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This distinction that Aerobic training is not referring to the heart and lungs or “cardio -vascular” but rather the adaptation occurring within the muscle is a very good one. So then, what is StrongFirst general opinion on Zone 2 type, steady state “cardio” training? Within the Strong Endurance model is is largely unnecessary? Or is Zone 2 training possibly necessary for different adaptations? Meaning Zone 2 has benefits in some cases but just sits outside of the focus what Strong Endurance hopes to achieve. Thank you.
NateD (7/24/2024 1:06 AM)
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NateD—I would say it has benefits outside of what Strong Endurance achieves. The lower intensity steady state work with good left ventricular stretching and pumping etc.
Brett Jones
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In an ideal world, with all the time available for athletes, I would say to train long periods for Type I since they are the slowest to adapt and the easiest to maintain, and I definitely agree that it's necessary for recovery systems later on (lungs, oxygen you know the deal), developing slow tiwtch postural muscles, and eventually it plays a huge role in increasing the work capacity in future programs. The problem I always have is that developing slow-twitch and fast-twitch concurenntly is suboptimal for athletes and I'd prefer if it could be periodized if slow twitch training didn't take so long. I noticed when cross training, athletes would cheat the training stimulus by sprinting and jogging to complete the distance, so it defeated the purpose of the training cycle. Do you advise if possible to always periodize the training or is there a way to do it concurrently?
ghettohoodsurgeon (3/22/2024 6:12 PM)
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ghettohoodsurgeon—Pavel has a few articles on the StrongFirst site about slow fiber training: https://www.strongfirst.com/should-you-train-your-slow-fibers/ — https://www.strongfirst.com/how-to-build-your-slow-fibers-part-i/ (three part series) — Depending on the type of athlete and event being trained for the strategies laid out in the A+A approach should help with training concurrently.
Brett Jones
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On my webpage, only Module 1 is available which I've completed. Interesting stuff I've violated all kinds of AGT guidelines in my lifetime. My pulldown menu on this webpage has the Module 1 option only. Where are the rest of the modules?
Brian D. (2/29/2024 10:18 AM)
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Brian D.—You will need to enter your access code from your purchase email and then the course will be available on your dashboard. If you need assistance please email: [email protected]
Brett Jones
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how can we combine a slow endurance and a strong endurance in the same week?
in terms of slow endurance what you believe is the best option...for example 40' fast walking with a bag..40' steady pace (pass the talk test) bike?
pro (2/25/2024 7:21 AM)
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pro—Many options are possible. Generally, try to be fresher for AGT than traditional steady state work. Re: the best option example you gave: If you are not training for a sport, any cyclical exercise that does not hurt you.
Brett Jones
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