The Weight Room, what is it really used for ! Not
what most of you think for Track Cycling.
"Hypertrophy Specific Training"
Training" HST is based on physiologically sound
discovered in the laboratory, not
percentage numbers, they are:
•Progressive load •Training volume •Training frequency
•Conditioning and finally Strategic Deconditioning of the muscles.
The base principals can not be alter to achieve the
desired effects, what does alter is the experience gained in the
interpretation of the effects to be produced into different sports to get a
positive performance increase at the targeted disciplines and sports.
For Cycling within these principals HST differs from previous training
methods particularly in how it incorporates the knowledge of how the “Type
11a Muscle Fiber Cell”
physiologically responds to training workouts in its methodology. Previous
strength training methods focus on effort Intensity, current strength
out-put improvements and psychological factors such as fatigue and variety
(i.e. many different exercises).
Hypertrophy Specific Training allows us to enhance Event
Specific Training for Track Cycling Disciplines by
organizing a development process of training
schedules that produce predictable and repeatable increasing hypertrophic
effects to align the Athlete's Sympathetic Nervous System (CNSS) GEC
improve the 'Anaerobic Fatigue Element
Workloads' capacity increasing the run time of the efforts Indoors.
The number of Reps (muscle contractions) is determined by
minimum effective load,
Not the Maximum, (this changes over time based on road work and
aerobic endurance conditioning)
The number of Sets is determined by the minimum
Not the Maximum, (this changes over time according to the
current progressive load and the torque development of the road work and the
aerobic endurance Conditioning status.)
The Rest between sets is determined by the amount of time
required to regain sufficient strength to successfully achieve the
minimum effective Volume. Not the Maximum (this
changes weekly according to the current progressive load and torque
development of the road work on the training development blocks cycle.)
The Frequency (rest between workouts) is determined by the
ability of the Athlete's Sympathetic Nervous System (CNSS) GEC to recover
sufficiently to maintain baseline “health” indicators. It is also determined
by the time course of Genetic Expression resultant from the previous
The interval of Strategic Deconditioning (SD) is
determined by the time course of adaptation to the individuals maximum
weight loads. In other words, SD is required to reset growth potential after
plateauing. The duration of SD is determined by the level of conditioning
attained during the training cycle.
Training after Strategic Deconditioning results in more rapid gains in
strength. This phenomena lead to the idea of “muscle memory” with an
"improved Recruitment and change in Muscle Fiber Type" to reproduce the
assigned tasks. When done properly at the athlete's correct ratio's not only
do you quickly regain previously attained size and strength but you put on
new muscle and reach new levels of strength beyond your previous plateau.
This scheduled decoding allows us to very accurately predict the required
development process to produce the athlete to their full potential and
design a path to their objective correctly.
Because of this unique process you can start to begin
building a Complex Training System Profile to combine your cycling
skeletal muscle out-put tension (torque) workouts
and a gym weight room strength program to target the muscles
"improved Recruitment and changes in Muscle Fiber Type"
to function with a greater percentage of eccentric
contractions producing greater controlled out-puts at the same perceived efforts with a
reduction in oxygen consumption while increasing the hypertrophy effects
inside the cells themselves increasing the size and strength of the
myofibrals producing power out-put gains along with the volume of Sarcoplasm
fluid increasing the 'Anaerobic Endurance Fibers' run time of the effort due to the
sarcoplasmic, myoglobin, glycosomes (granules of stored glycogen) and mitochondria development inside the cell its
Understanding the Science of movement, Energy
transfer and Oxygen expenditure when combined with the correct execution of
tension workouts and controlled delivery sequences produces a maximum effort
is the key to optimizing your performance.
Understanding the "WHY" in a Complex
Training Profile Model is critical as if the objective is not understood,
just following a script produces a dangerous progression of negative effects
causing a premature and critical failure of the athlete body to perform
their requested tasks in as little as 5 - 7 days.
" Performance Objectives "
and understanding the
" WHY " is critical to
Remember This !!
"Track Cycling is a
Understanding a new language
takes time and patience.