The Muscle Factor Model (Read 3142 times)

How do I train all the individual muscle fibers? The short answer is "by exercising each fiber to overload". How do I overload a fiber? Train it to or close to the point of fatigue. Fatigue = overload Recall that different fibers have different levels of capacity. Some fibers can contract for 2 hours before they fatigue. Other fibers fatigue in a matter of seconds. This means that training has to be organized so that it overloads specific fibers. You won't overload a fiber with 10 minutes of exercise if that fiber is capable of contracting for an hour before it fatigues. You won't overload a fiber if you run so slowly that the fiber is not activated and contracting. In training terms, here is what this means. For runners racing distances between 100 meters and the marathon I suggest 6 distinct training paces / workouts in order to fatigue as many fibers as is practical. The 6 training paces: 1. Marathon pace 2. 1/2 marathon pace 3. 10k pace 4. 5k pace 5. 2k pace 6. Sprint pace These 6 training paces will train as many fibers as can be reasonably trained.

All 6 workouts cannot be done in a single week - the intensity will be too high and overtraining will occur quickly. The 6 workouts can be conducted over a 2 week training schedule: Week 1: Sprint workout, 5k workout, 1/2 marathon workout Week 2: 2k workout, 10k workout, Marathon workout Week 1 Monday - sprint pace workout Wednesday - 5k pace workout Saturday - 1/2 marathon pace workout Week 2 Monday - 2k pace workout Wednesday - 10k pace workout Saturday - Marathon pace workout The 6 paces are the core training workouts. They enable one to train as many individual muscle fibers as is reasonable and possible to train via running. For those of average abilities, they will be the only running workouts needed. For those with above average abilities (and those who simply want to run more), additional run days in the form of easy pace (significantly slower than marathon pace) runs can be added. Cross training & strength training can be added to the 6 running workouts for a more complete fitness program and, likely, some additional improvement in run performance.

Richard's only in his mid-40's. He has a 5k pr of about 22 minutes I think, but he can only muster up about 29-30 minutes now. I guess he's back to drum up some web site hits. His two discussion boards are dead, one has only his own posts in it, the other hasn't had a new post since last June. We can expect him to link to his sites fairly soon in this thread.

Haha. Nice prediction, Jim. I wonder if he called the FIRST people to let them know he has rebranded their stuff.

It was only a matter of time before Dick found his way over here I guess. Dick, do you see noone cares? You just posted a ream of your unsupported gibberish and noone engaged you. How many websites does it take to get through to you? Dick is very good at creating shock and awe with his lack of basic logic skills and discussion ability. If he persists I can always post some nice examples I though ahead to save from CR. Give us a list of people you have successfully coached to decent times with your quackery.

Actually, this was quite useful -

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Curabitur dignissim. Proin nulla urna, viverra non, aliquam sed, rhoncus id, leo. Quisque eget tortor eu lectus laoreet hendrerit. In tortor nibh, vehicula in, aliquet sit amet, consectetuer ac, sem. Vestibulum dictum scelerisque libero. Sed vitae dui. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Aliquam scelerisque lacinia est. Pellentesque imperdiet nunc ut augue elementum placerat. Integer quis est. Morbi lorem neque, pretium id, iaculis sit amet, vehicula ac, turpis. Curabitur dignissim, justo elementum suscipit vehicula, tellus metus mattis nibh, eget luctus lectus mauris sed dui. Cras convallis, dolor a tristique facilisis, ligula mauris condimentum ligula, eget iaculis erat magna eu est. Mauris sagittis turpis vitae risus. Curabitur mollis interdum turpis. Pellentesque lorem elit, consectetuer ac, aliquam nec, eleifend quis, lectus. Aenean sit amet urna nec tellus consectetuer semper. In blandit sem quis lorem. 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In mattis sodales neque. Phasellus arcu. Ut leo dolor, feugiat accumsan, interdum sed, fringilla ut, dui. Curabitur ornare, arcu sit amet tempus cursus, lectus nibh ultricies lectus, in suscipit justo tortor sit amet ipsum. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Proin ullamcorper tincidunt velit. Pellentesque gravida hendrerit enim. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Curabitur pharetra urna at est. Quisque malesuada, dolor et vehicula pellentesque, erat lacus euismod lacus, nec mollis nulla sem nec sapien. Integer id erat. In hac habitasse platea dictumst. Proin eget metus a massa volutpat aliquam. Pellentesque vehicula purus facilisis risus. Nunc pellentesque. Quisque lobortis quam vitae ante. Proin dictum tellus ac urna. Quisque magna velit, faucibus ut, hendrerit ac, dignissim nec, enim. Aenean tortor velit, suscipit eget, lacinia sed, congue ut, pede. Morbi ipsum lacus, ullamcorper a, volutpat a, laoreet lacinia, sem. Nullam ullamcorper urna id tortor. Aliquam lectus nunc, dignissim vel, lacinia id, mattis nec, risus. Suspendisse mollis viverra odio. Nullam lobortis vehicula nisl. Aenean non ante. Sed consectetuer. Vivamus nec nunc. Nam vestibulum accumsan elit. Pellentesque ut elit. Nam varius. Nulla nec sem a est commodo rutrum. Donec dui mauris, accumsan sit amet, imperdiet in, eleifend in, leo. Quisque at tortor. Pellentesque nec diam. Duis aliquet, purus at tincidunt posuere, turpis metus consequat sapien, pharetra porta pede elit at nisl. Mauris vel diam id lacus viverra cursus. Vivamus porta. Fusce non massa vel massa placerat convallis. Vestibulum ut metus eget enim pretium egestas. Pellentesque ut risus. Nam ultrices felis. In lobortis mattis arcu. Morbi ut tellus at nunc elementum pretium. Curabitur id odio id nisi porta ullamcorper. Nam vestibulum, libero vitae consectetuer consequat, neque elit interdum leo, ut mollis velit est ac velit. More to follow.

Should I torture DS and make him translate the Latin back to English? He is a runner, after all, and would get so much out of this.

It is not Latin. It is Lorem ipsum. Much like what the OP posted.

I always have found Richard's posts interesting and thought provoking-by the time they run to ten pages or so there is a lot of info in the point/counterpoint of the discussion from which I am sure to learn something. (For example I got a link to an interesting Hadd website once.) I don't necessarily think his theories are correct; at best perhaps controversial, but I don't think being able to run faster than he can is a compelling counter argument. Simon.

Hi, Simon. Nice to see you here.

This is awesomeness distilled. I'm beyond amused at this point. I think I've found a court jester.