Subject: The basic science of A+A

The goal of A+A is to make intermediate and fast twitch fibers more aerobic by developing mitochondria within.

The classic Soviet model makes it happen by stimulating maximal for the given muscle fibers aerobic activity and spending a lot of time in this state.

(A note to the readers with a biochemistry background: the primary adaptation target is mitochondrial respiration.)

The aerobic metabolism is most active when the working fiber is in a state of mild acidosis. If no acidosis is present, the training effect is minimal. But if it gets too high, acidosis inhibits the aerobic metabolism. You must hit the sweet spot.

In slow fibers this target metabolic condition is achieved by moving at a speed just below one’s anaerobic threshold—a classic training tactic in running and other endurance sports. Failing the talk test indicates that you have gone too far and crossed the AnT.

The problem is, you cannot apply such steady state exercise to fast fibers: if they work non-stop, they will swim in acid long before a minute has passed… Yet Prof. Verkhoshansky found a brilliantly simple solution:

Use efforts powerful enough to recruit fast fibers—and adjust the work periods and the rest periods in such a way that the acid concentration stays just below the anaerobic threshold.

(Note that this is not interval training; in coaches’ language this is a type of “repeat training.”)

In upcoming issues find out how the above formula translates into numbers.

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