[bigDman]

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 using 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....

Writen by:
Cburylax
NSCA Certified Strength and Conditioning Specialist


Well while i was looking through another forum i often vist i came by this. I have never seen anything like it before and was wondering if anyone had any thoughts about it? Or can tell me anything about it
I know this is more athletic training but any feedback would be nice

[Banshee20]

I am working on my NASM(National Academy of Sports Medicine) Cert. and am currently a personal trainer at World Gym. The above listed program sounds very similar in concept and principle to the type of workouts that I put my clients through.

Most clients are similar in that they have the goal of losing fat and gaining muscle. Their bodies are also very deconditioned and are often not ready to take on the balance and stability needed to perform traditional lifts with moderate to heavy weight. A program such as the above is designed to re-initiate/fine tune motor control through the use of unstable environments such as stability balls/dyna-discs etc, as well as keeping your heart rate up. It has also been said that if you perform an exercise in an unstable environment such as a Med/stability ball push up, you will be far stronger in the regular exercise(regular push-up) because your body will not have to stablilize itself. Which seems to make sense.

Also, I agree with you, workouts such as the above are tougher than you would think. Not ideal for adding size/mass like most of the BB on this site want...but can be fairly useful(IMO so far, havent been training for very long) for many of the clients I see and could possibly be useful for sport specific training. NASM has termed this type of training as "functional/stabilization training".

The strange thing about this type of training for me is that when I played college sports, our Strength and Conditioning/Sports Med Teams used similar approaches for injury rehabilitation. Now, I am required to use such principles are a primary workout for my clients.

Hopefully hdogg will comment! He has tons of knowledge on the effectiveness/uneffectiveness of this type of training and I have talked with him about it before. He will undoubtedly prove everything I have said above to be wrong. Hi hdogg!!

[bigDman]

Thanks that was just the kind of post i was looking for


So do you think a program like this would be good to get back in shape for the season. Say you have been hittin all summer and bulking up. Would a program like this be helpful to egt back in shape and get back into the more athletic type movements before the season starts. From your above post this is the sitation that i think would make the most sence to use it in

[Pain]

Originally Posted by Banshee20

I am working on my NASM(National Academy of Sports Medicine) Cert. and am currently a personal trainer at World Gym. The above listed program sounds very similar in concept and principle to the type of workouts that I put my clients through.

Most clients are similar in that they have the goal of losing fat and gaining muscle. Their bodies are also very deconditioned and are often not ready to take on the balance and stability needed to perform traditional lifts with moderate to heavy weight. A program such as the above is designed to re-initiate/fine tune motor control through the use of unstable environments such as stability balls/dyna-discs etc, as well as keeping your heart rate up. It has also been said that if you perform an exercise in an unstable environment such as a Med/stability ball push up, you will be far stronger in the regular exercise(regular push-up) because your body will not have to stablilize itself. Which seems to make sense.

Also, I agree with you, workouts such as the above are tougher than you would think. Not ideal for adding size/mass like most of the BB on this site want...but can be fairly useful(IMO so far, havent been training for very long) for many of the clients I see and could possibly be useful for sport specific training. NASM has termed this type of training as "functional/stabilization training".

The strange thing about this type of training for me is that when I played college sports, our Strength and Conditioning/Sports Med Teams used similar approaches for injury rehabilitation. Now, I am required to use such principles are a primary workout for my clients.

Hopefully hdogg will comment! He has tons of knowledge on the effectiveness/uneffectiveness of this type of training and I have talked with him about it before. He will undoubtedly prove everything I have said above to be wrong. Hi hdogg!!

great post

[Ironslave]

Hey BigDman, I dont think this is the best idea to do immediately pre-season. If anything it sounds like a decent phase to perform immediately after the season (after a week or so rest of course), and would be considered the anatomical adaptation if you wanted to follow a traditional periodized routine. Before the season, the workload should be reduced to allow the athlete to spend more time practicing their skills for the season, and also to allow recovery for maximum performance.

As for stability ball stuff, i am not a huge fan. Theres not that that much stuff out there on it, but what there is basically shows that if there is a significant stability component involved, force output will drastically decrease. Behm & Anderson (2004) found that during a bench press on a swiss ball resulted in 59.6% less force output than on a bench, while EMG activity remained the same, which is pretty significant. Overall with that, i think stability training is usefull for rehabilitation, (say someone has a knee ligament injury, it would be a good idea to perform squats on a dyna-disk) and maybe cases where balance is not neseccarily a big component (ie DB military press on a ball) or abdominal work.

[bigDman]

thanks hdogg

you guys have helped alot