Oscillatory Glycolysis Hack – Triphasic Training Method 11
Created Method in 2013
Introducing the groundbreaking “Oscillatory Glycolysis Hack,” a solution born out of a problem identified in 2009 and perfected in 2013 as part of the Oscillatory Training Methods series. This approach represents a paradigm shift in training, seamlessly melding oscillatory movements with glycolytic demands to strategically target the glycolytic energy system. In this exploration, we delve deep into the mysteries of energy system adaptation and neural fatigue, unveiling the untapped potential of oscillatory training beyond the confines of traditional fatigue limitations.
Picture a training protocol that harnesses the potency of glycolysis while harnessing the advantages of oscillatory exercises. This innovative method incorporates isometric holds, bypassing the initial ATP-CP phase and propelling athletes straight into glycolysis-focused oscillatory work. Uncover how this approach can amplify your athletes’ repeated sprint prowess and overall performance. We’ll also delve into the science behind energy system dynamics and how the “Oscillatory Glycolysis Hack” harmoniously integrates into the broader framework of training periodization.
The inception of the oscillatory glycolysis hack emerged from the need to address glycolic system deficiencies in athletes. Instead of relying on genetic testing or subjective coach assessments, we discerned patterns in sports like hockey, track and field, and swimming. Athletes in these disciplines exhibited performance declines and technical lapses within the 30 to 35-second effort range, signaling a glycolytic weakness.
Through logical reasoning and rigorous experimentation, the Oscillatory Glycolysis Hack was born. This straightforward yet highly effective method involves a 10-second isometric hold with a heavy load, followed by 30 seconds of oscillatory movements with a lighter load.
In a weight room context, imagine an athlete with a maximum bench press of 300 pounds. Here, they would execute an isometric bench press hold with 270 pounds (90% of max) and an oscillatory bench press movement with 150 pounds (50% of max). This fusion optimizes their training regimen for augmented strength and endurance.
A possible replacement for the heavy load of 270 pounds would be to use a Overcoming Bench press for an alternative
To execute this method, the bar is initially loaded with 150 pounds. Subsequently, an additional 120 pounds is added, totaling 270 pounds. The athlete maintains an isometric hold with this weight for 10 seconds, after which the bar is safely re-racked with assistance from spotters. The extra weight is removed, returning the bar weight to 150 pounds. Following this, the athlete proceeds with oscillatory movements, utilizing the 150-pound weight for 30 seconds.
In terms of coaching strategy, this method is ideally incorporated post-practice or at the conclusion of a workout, benefiting athletes experiencing high fatigue levels during fast glycolysis phases.
However, the application of this approach is contingent on specific scenarios and the athlete’s training phase. During the competitive season, it’s advisable to limit sets to 2 or 3 per week. These can be administered as microdosing or condensed into a single day with approximately 6 minutes of rest between sets. Importantly, this approach doesn’t require a full-body workout but rather focuses on targeted exercises tailored to address individual performance and technique deficiencies.
During the off-season, integrating the Oscillatory Glycolysis Hack method into your training regimen is recommended. This can be executed 2 to 3 times a week, with 2 to 3 sets per workout and around 6 minutes of rest between sets. If time allows, consider implementing the fiber density training method before embarking on the oscillatory glycolytic hack method. Following this, you can engage in the Oscillatory Glycolysis Hack for a maximum of 4 to 6 weeks.
For athletes struggling to maintain optimal glycolytic capacity towards the end of the season, employing this method can provide significant benefits. However, it’s imperative to exercise prudence and allocate a 2-4 week window for motor skill development, enabling athletes to peak for their best performance. Ultimately, discontinuing either method 2 to 4 weeks before the designated peak performance date is pivotal.
Unlock the potential of the “Oscillatory Glycolysis Hack” and elevate your training endeavors to new heights. Experience the advantages of merging oscillatory movements with glycolytic demands and usher in a revolution in your athletes’ performance. This is not typically placed in a training program unless an athlete has been identified with a problem, as mentioned above.
