Pavel Training Methods

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Nikolay Yakovlev discovered that the most multipurpose training types are for speed and strength

Speed results in gains in strength
Strength results in gains in speed
 
Myosin is the part of the muscle that produces the most force. It's like a piston

High power resistance exercises produce acute increases in testosterone. For instance 15 percent after five sets of 10 light jump squats

As we age speed goes first, then strength then endurance. So gaining more power and fast twitch muscle fibers is how to slow down the body aging

Speed training improves aerobic oxidation of carbs but not fats

Lactic Acid cuts your power down

Training to your max output without allowing enough time to recover results in acid buildup in muscles causing you soreness. It also causes you to change your movement patterns to long, slow movements. and weaker contractions. Your performance also is hurt on subsequent workouts due to body soreness

The mechanism that results in this soreness are the lysosomes in cells. Lysosomes are the clean up crew in cells. In acidic environments they dispose of components in your cells that are no longer needed or damaged. When environments are too acidic due to sustained lactic acid, they work into over drive kicking off processes  for longer periods of time

Nonadrenaline comes from times of certainty and increases creativity
Adrenaline makes free radical damage from lactic acid worse and occurs in times of uncertainty and anxiety.

There are two ways to fight free radicals in the body. Antioxidants and bigger, more efficient mitochondria in cells

We can build better mitochondria with controlled hypoxia (less oxygen such as altitude training), hypothermia, steady-state aerobic, caloric restriction, intermittent fasting

HIIT increases quantity and quality of mitochondria, AGT upgrades the mitochondria to handle heavy loads

Anti-glycolytic training - training with minimum lactic acid
“do as much work as possible while being as fresh as possible.”

On Endurance Training

improving cardiovascular endurance (aerobic system): sustained aerobic activity (10min or more) at ~80% of aerobic threshold. regular or punctuated conversational pace.

decreasing lactate acidosis (glycolytic system): interval training just at or below acidosis threshold. meaning high intensity but not fatiguing. 2-5min intervals at 80-90% output.

improving explosive power (creatine phosphate system): explosive exercise: lifts, jumps, sprints, etc. less than 60 seconds.

Rest Periods

Stress Period - Hard time to do the same thing; unable to do the same thing

Super-Compensation - Waiting a long time, could probably do more

Ordinary period/repeat training - you'll be able to do it over

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Dunk (exclude from study)

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