08/12/2024
If you want to get stronger, faster, bigger, more explosive, more skilled, more capable — it requires effective rest periods between sets or efforts.
One huge aspect of training that seems to have been forgotten — in the age of CrossFit, F45, hyrox, and the popularity of HIIT classes etc — is utilising effective rest periods.
It can also be a huge limiting factor to achieving personal goals.
We can basically divide our energy systems in two main aspects — aerobic — using oxygen for fuel — meaning the slower we go, the longer we can go for. Hiking, marathon, ultramarathon etc. And the other end of the scale — anaerobic — without oxygen — fuelled by adenosine triphosphate (ATP) — the faster we go, the shorter we can go for. All out, maximal effort, 50 meter, up hill sprint or a 1RM log press etc.
Obviously our 50 metre sprint pace is quicker than our 150 kilometre pace — Because of the limiting factors of these energy systems.
ATP has about a 9-10 second maximal effort capacity — which then requires a 3-4 minute recovery period to regenerate.
If you’re training again within that window — the effort can only be submaximal.
So if our aim is to develop maximal strength or power — we need to ensure we’re resting appropriately.
This also includes between training sessions.
If you’re training with effective intensity — the muscles will require a 48 hour recovery period — if you train again within that time frame — effort will be submaximal.
We can’t train with maximal effect with a high frequency submaximal training schedule.
