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adarqui:
Questions/Comments/Discuss.

Adam.:
Research I have seen has suggested non-fatigue inducing compound movements near 90% 1RM to produce a short term potentiation effect vs. you & kellyb's recommendation of a high intensity set + full recovery wait time. Have you attempted to correlate the difference in power output between your version and a shorter more 'conventional' potentiation method?

adarqui:

--- Quote from: Adam. on June 04, 2009, 04:08:27 pm ---Research I have seen has suggested non-fatigue inducing compound movements near 90% 1RM to produce a short term potentiation effect vs. you & kellyb's recommendation of a high intensity set + full recovery wait time. Have you attempted to correlate the difference in power output between your version and a shorter more 'conventional' potentiation method?

--- End quote ---

sup man...

nope, i've never attempted to correlate it. mostly because with MOST people i've trained, I don't use squat as a short term potentiator. With some of the pro guys I've trained, and a few advanced college/h.s. kids, i've used the short term stim protocols, but I've never tried to correlate anything.

most short term potentiation techniques won't allow you to perform running jumps/sprints properly, and thats what im looking to stim... so using heavy lifting to stim the jumps/sprints a few days later is very effective.


EDIT:

i would say that for most people, the delayed effect will be much more powerful. most people cannot handle short term stim from 90+% 1RM lifts.

peace

Filippo:
hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks

adarqui:

--- Quote from: Filippo on June 29, 2009, 09:23:24 am ---hey man, HFSE looks very interesting but I've some questions to do:
how about sets? they're not mentioned.
Do you think the pistol squat, done with kettlebell, could be an alternative of what you've done during the experiment? I know it's considered an excellent drill to develop maximal strenght.
Thanks

--- End quote ---

hey!

as for sets, i only did one top set.. i basically just worked up to a near max (or max) triple or single.. after that set i was done squatting.

well, the reason hfse works good is because:
- the squat recruits a massive amount of motor units
- each day, you reach a high level of nervous system arousal
- the volume is low enough not to cause crazy fatigue the next day
- the potentiation you get from high frequency squatting seems pretty high
- the supercompensation you get after having only one rest day is pretty impressive
- the squat is specific to jumping in regards to the angles of the joints and muscles involved, but not with velocity/calf involvement, so it overloads the position
- you get stronger... my squat went up towards the end, even under 'accumulated fatigue'.. so it definitely made me much stronger.

with that said, im not sure if it would work with a weighted pistol... as far as double leg jumping goes, im pretty sure it wouldn't have much of an effect.. but maybe for sprinting/single leg jumping it could provide an effect.. the reason im hesitant to think it would work is just because of the coordination factor involved, which doesn't allow you to recruit a massive amount of motor units.. there's alot of "stability interference".. because of the frequency, you will probably see very small results, but they are results so ;)

something like a very heavy bulgarian squat or lunge or stepup would work pretty well with high frequency for sprinting / single leg jumping.. you could even rotate through the exercises i would bet, allowing for even less cns fatigue/mental drain.. these would work better than a pistol in my opinion because of how easy they are to perform, and how heavy you can go on them.. for example i could go 225 lb. on my back for a lunge, thats alot of weight loading up that position and my hamstrings/glutes.

if you're extremely proficient at pistols, that they are so incredibly easy, then maybe it would be easier to experience bigger results with high frequency..

peace man!

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