Excellent newsletter from Ori Hofmekler's newsletter The core concept of controlled fatigue training is to gradually train the body to resist fatigue and sustain strength during a prolonged intense physical stress.
That way you can handle a higher volume of intense exercise and be able to gain strength, speed, and velocity with an improved muscle/ fat composition.
Muscle capacity to utilize oxygen is a critical determinate in one's ability to sustain strength and resist fatigue.
Maximum muscle oxidative capacity relates to the rate of blood lactate removal after a 1 minute of all out test. Researchers at the Institute De Biology, Montpellier, France stated that maximal oxidative capacity is directly associated with the delay in the fatigue of champion athletes or highly trained individuals.
Recent studies at the department of exercise and sports science, Manchester Metropolitan University, Alsager, UK investigated the effect of warm-up sprint intervals on maximum muscle oxidative capacity (VO2 max).The British researchers speculated that the metabolic acidosis resulting from sprint intervals would enhance muscle perfusion and result in speeding oxygen uptake (VO2max) during a following bout of intense exercise.
The studies' results showed that these intense pre-fatigue intense exercises (but not moderate exercise) increased the amplitude to which muscle VO2 can rise during a following bout of intense exercise.
It is likely possible that super intense, pre-fatigue exercise such as sprint intervals, triggers a survival mechanism (i.e. fight or flight reaction to stress) that helps compensate for the sudden brutal onset of intense physical stress by inducing an immediate increase in muscle VO2 max with an improve capacity to utilize fuel and resist fatigue and thereby be able to better survive in times of high physical stress or danger.
Furthermore, to compensate for the wear and tear of muscle tissue, the body induces a profound anabolic and insulin sensitizing effect. Previous studies reveal that highly intense exercise has a more profound anabolic effect than moderate exercise.
In fact, intense exercise, such as a high volume of resistance training, increases testosterone levels with a superior affect on increasing growth hormone and IGF-1 levels as well as on enhancing insulin sensitivity compared to moderate aerobic exercise.
In conclusion, incorporating pre-fatigue intense exercise such as sprint intervals together with a high volume of intense exercise may be a most efficient training method to help maximize muscle capacity to utilize oxygen and resist fatigue while boosting the overall anabolic effect on the body.
Note that sprint intervals could possibly be substituted with other intense warm-up exercise such as power biking (max level) intervals, rope jumping, high jumps, or heavy bag punching (2min., 30sec rest, x 3-5).
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