Prof. Verkhoshansky,

In SST you recommend two methods of sub-maximal work for perfecting the power and capacity of the lactate system. To increase the power of the lactate system you recommend the work be 1.5-2 minutes in duration, with 3 repeats in the series, and decreasing rest interval from 2-1 minute between series (though I'm not sure you meant this as rest between series but rather meant it as rest between repetitions?). To increase the capacity of the lactate system you suggest a work time of 30-50 seconds, with 3 repetitions per series and a rest period of 1.5-2 minutes in between repetitions.

First, is this recommendation as you intended to write? It would seem to me that maximal power of the glycolytic system would come from the shorter work intervals with longer rest intervals while capacity of the system would be developed with the longer duration of work, but this is not the case as you have recommended. Can you please explain your recommendations for improvement of power and capacity of the lactate system?

Also, I would very much like to hear your input on the specific means and methods you might specifically recommend for the improvment in the oxidative abilities of the fast twitch (FOG) muscle fibers with respect to improving both power and capcity of the lactate system. 

Joel Jamieson, Kirkland, USA [Administrator add]

Prof. Verkhoshansky,

Thank you very much for your reply.

I am taking your recommendations for power and capacity of the glycolytic system from your Special Strength Training Manual page 59 you write: "With the emphasis on increasing glycolysis function (power), the work is 1.5-2 minutes long with 3 repeats in the series. In all, there are 3 series with a rest of 2 minutes after the first series and 1 minute after the second series. When an increase in the capacity is being worked on, the work time is 30-50 seconds. There are 3 repetitions in the series with a rest period of 1.5-2 minutes in between repetitions. There are 3-4 series."

This is very different recommendations from your recent article on the "The Training System In Middle Distance Running" so I am asking if this was a mistake in the Special Strength Training manual?

With regards to my second question. As you stated in your article on Training System In Middle Distance Running "the limitation and the development of endurance depends not so much on the capacity of heart to pump blood as on the oxidative capacity of skeletal musculature." As such, I very interested in means and methods aimed at improving contractile properties of FOG fibers by increasing mitochondria and activity of oxidative in FOG fibers for improving the power and capacity of the glycolytic system.

I am interested in resistance training methods that will satisfy the condition of maximum activation of FT fibers while under the low frequency conditions needed to prevent local hypoxia in the working muscles to improve oxidative properties. It is my understanding that mitochondria can be found both on the myofibrils as well as within the sarcoplasmic reticulum surrounding the myofibrils and different means are necessary to stimulate the development in each location. In your article on middle distance runners you provide recommendations for improving localized muscular endurance through special resistance exercises using 10-30 seconds work and 60-10 seconds of rest. I believe this is aimed at improving oxidative capacity of the FT fibers, but can you make any recommendations for alternative means using continuous work for 5-20 minutes at low frequency to improve oxidative capacity as well? Also, could you suggest how to use jumping exercises to achieve an increase of oxidative properties of FT fibers? 

Thank you

Joel Jamieson

Kirkland, WA USA 

Prof. Verkhoshansky,

I am glad I could be of help locating a mistake in your text so that it can be corrected in future editions. Your work is very important for many coaches and I thank you for your years of effort in publishing material for all of us to read and learn from.

I have one more question. In the training methods for wrestlers we discussed you recommend the methods finalized to the increasing of glycolytic power and to the increase in glycolytic capacity. In your article on "The Training System in Middle Distance Running" you present the methods described as "antiglycolytic" principle of training based on the improvement of Local Muscular Endurance and on increasing oxidative capacities of Fast Twitch Fibers. The method you suggest for wrestlers is aimed at improving power and capacity of of lactate system in a traditional approach, while the method you provide for Middle Distance Runners is different from the traditional approach and is aimed at improvement in oxidative abilities rather than glycolytic abilities of fast twitch fibers.

For wrestlers and other combatants with a competition period of 5 minutes work and a rest interval of 1 minute with 1-3 repeats in each competition, would you recommend the traditional approach finalized to increasing the power and capacity of glycolytic system, or do you recommend the use of new "antiglycolytic" principle of training you offer in your "Training System in Middle Distance Running?" to increase oxidative capacity of fast twitch fibers and increase AT level? How would you suggest the organization of means using the the block system for wrestlers with such a competition period?

I am very much looking forward to your next article

Thank you for your reply. Sincerely,

Joel Jamieson, Kirkland WA USA