M.E.L.T.

[Cburylax]

So I've been doing some experimenting with some other strength and conditioning coaches regarding high intensity full body training and wanted to pass some of the ideas on to you guys. The protocol is called Metabolic Efficient Lactate Training (M.E.L.T.) and is designed to simulate the same physiological response you get while playing any high intensity sport. The idea is to raise your lactate levels in your entire body for up to 1 min, recover, and repeat. By training this way for 45min to 1 hour, your body will adapt and allow you to resist the negative effects of high lactic acid concentrations and thus improve and prolong athletic performance.

Exercise Protocol: you need to perform each exercise in a controlled manner (2-1-2 tempo, eccentric-isometric-concentric) through a full range of motion (no 90 degree stuff)

Set Protocol: each set consists of three total body exercises with movement in all three planes of motion and using primarily bodyweight, freeweights, and medicine balls.

Rep Protocol: the idea is to perform all three exercises in 60-80 seconds without stopping.

Rest Protocol: rest until breathing returns to normal


Sample Workout

Myofascial Release (10 min)
Active Warm Up (10-15 min)

Set 1
Stability Ball Pushup
Dumbell Squat
Russian Twist

Set 2
Rolling Pushup
Sitting Overhead medicine ball throw
Jump Squats

Set 3
Turtle Walks (walking in a squating position) Front and back
Dumbell Incline Bench Press
Lateral Lunge



Make up your own set combinations and see what you think, I'm sure you'll be surprised how tough this is. Also, you'll need to lower your weights significantly on traditional lifts.

PS. the cool side effect from this type of training is rapid fat loss....

[bigDman]

sounds cool ill have to look into it more and might try it when i start to try and lose weight :)

[Trilax03]

yeah sounds like a great/effective workout

[Cburylax]

This is actually meant as a conditioning program with fat loss secondary. I would use this about 4 weeks out from tryouts in addition to a speed and agility program.

[GBaschski]

So does this keep you from actually getting tired as fast, or just keep your muscles from burning as much?

[bigDman]

So does this keep you from actually getting tired as fast, or just keep your muscles from burning as much?
well i would imagine it would greatly improve musle endurance
so yes your musles wouldnt get as tired as fast

what do you mean by Myofascial Release?

[Cburylax]

So does this keep you from actually getting tired as fast, or just keep your muscles from burning as much?

This type of training will increase your resistance to lactic acid build up by increasing mitchondial density, glyoclytic enzymes, blood volume, heart stroke volume, etc. All these would help you prolong high intensity movements so to answer your question, you would not tire as easily and your muscles would be able to sustain longer runs on the field at a higher intensity.

[Cburylax]

well i would imagine it would greatly improve musle endurance
so yes your musles wouldnt get as tired as fast

what do you mean by Myofascial Release?

Myofascial Release is a type of flexibility training...here is a quick link

http://www.livinglonger.com/fw/main/July_2005-252.html

[bigDman]

thanks
i was talking about this with some guys and one guy brought up theses points
Mind toching on them?

Good idea in general terms, but there are a few issues I have.

1. How does this replicate the intensity of sport with such movement cadences? Speed and power sports have all out efforts that would much better be trained through complexes and hybrids that Istavan Javorek and John Davies have talked about for years.

2. Most sporting movements do not last 60-80 seconds. Again, most speed and power sports work in much shorter intervals. Again, I would see complexes, or power circuits to be much more appropriate in early stages of GPP. This definately would not be appropriate for exercises like jump squats which are speed movements.

3. All free weight/bodyweight movements challenge the body in all three planes of movement. This is something that has been misrepresented by some of the functional training gurus. When you squat you have to stabilize in all three planes of motion, if you don't believe me then try to move really fast during the squat and see what happens to your movement. If you want some really challenging stabilizing exercises I would suggest split snatches and full cleans.

4. You may rather use styles such as density training that allow you to train speed and power while increasing specific endurance needs for sport. I would also say that you would have to use interval forms of running to really prepare the athletes for the demands of the sport.

Just some thoughts,
Josh Henkin
www.joshhenkin.com

[Cburylax]

thanks
i was talking about this with some guys and one guy brought up theses points
Mind toching on them?

Good idea in general terms, but there are a few issues I have.



1. How does this replicate the intensity of sport with such movement cadences? Speed and power sports have all out efforts that would much better be trained through complexes and hybrids that Istavan Javorek and John Davies have talked about for years.

The MELT protocol is not meant to be used for speed or power training but rather to raise lactate levels in the entire body and thus allow for the corresponding adapations to occur. Javorek's complexes are very difficult (read more http://www.istvanjavorek.com/page2.html) and I challenge you to try them. But, keep in mind that all his complexes are stationary in nature and are dominant in the sagital plane.

2. Most sporting movements do not last 60-80 seconds. Again, most speed and power sports work in much shorter intervals. Again, I would see complexes, or power circuits to be much more appropriate in early stages of GPP. This definately would not be appropriate for exercises like jump squats which are speed movements.

Most midfield runs last about 60-80 seconds, so do ice hockey shifts. The goal of MELT is to simulate the same levels of lactic acid in your blood for roughly the same amount of time as you do on a lacrosse shift. I don't know what GPP is. Squat jumps do not need to be used soley as a speed movement, try slowing down your tempo and go for 30 seconds and notice the lactic acid concentration that builds up.

3. All free weight/bodyweight movements challenge the body in all three planes of movement. This is something that has been misrepresented by some of the functional training gurus. When you squat you have to stabilize in all three planes of motion, if you don't believe me then try to move really fast during the squat and see what happens to your movement. If you want some really challenging stabilizing exercises I would suggest split snatches and full cleans.

I don't disagree with stabilization in all three planes, I merely suggested you choose three exercises with movement in all three planes, ie lateral lunges, cable chops, and overhead medicine ball tosses. Split snatches are great too, but not many novice athletes are ready for those. Also, since we're trying to build and sustain lactic acid concentrations, I would not recommend doing olympic lifts for MELT since you're form will drastically decrease and the risk of injury is much higher.

4. You may rather use styles such as density training that allow you to train speed and power while increasing specific endurance needs for sport. I would also say that you would have to use interval forms of running to really prepare the athletes for the demands of the sport.

Sure, I would agree with this too, but keep in mind I'm not suggesting this is the end all workout program, I suggested it as something to ponder and try on your own. Add this to your training portfolio. I would also suggest you visit Josh's website (www.joshhenkin.com) and notice the girls doing keg lifts, kettle bell exercises, one handed snatches, etc. There is much more to athletic training than Muscle and Fiction......

- C