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Very sorry it has taken so long to get to this question. Hope there is still time to apply this answer. The best thing to do is multiple sessions in a day, not longer sessions. Think of it like this. If you take a car to red line and throttle it, it is much harder to recover than to just go right below redline and then back off for a little. Especially for a lagging body part it is better to teach it to grow multiple times a day than to attack it very hard once. This also gives you multiple times a day to saturate the muscle with protein, amino acids, carbs, etc. For arms you can do 2x day twice in a row, take a day off, do a 1 session day, take a day off, then repeat.
I am aware of many times Charles improved athletes VO2max WITHOUT what he considered "cardio" (running, tredmills, etc), by simply keeping the pace of the workout fast. Short rest times, longer TUT, etc. A better VO2max would definitely help decrease someones run time. Having trained to run an 18 minute 5k in the military, if you are strictly looking to improve your running time then invest in someone looking at your running mechanics. You'd be surprised what you can gain there.
Good question. So the shorter ROM versions are supposed to be done with very heavy weight and very explosively. If your structure and form cannot support the load then you will perform the reps improperly and they won't transfer to anything except making a horrible instagram video. When you start with the lighter versions with longer ROM, you train the muscles and the form to keep structural integrity, over time slowly exposing the body to heavier weights so that when you do get to rack pulls and power cleans you can exert maximal force on them without buckling under pressure. The other reason is the rate of transference. You want to go into a season or competition being strong and explosive, but if your training cycle ends with you doing 82x2 deficit snatch grip deadlifts, then you'll go into competition slow and sore. Does this make sense?
That's the thing about predictor lifts. They are only chosen as such because they correlate well with documented performance. Yes, the power snatch would be a better power developer for the person, but across the sport as a whole, the power clean has been accepted as a predictor over the snatch (probably because its easier for people to do). Now as far as your own data, I would use the power snatch to see if what you are doing is working or not, absolutely.
A million different answers here but in general you start back at the bottom of the pyramid and make a bigger foundation in hopes of reaching a higher top at the end of the next 12 week progression. This is the entirety of strength training. Always a good idea to hold a mock competition in the lifts at the end of a cycle. Mentally it's good as a refreshing point afterwards. Again, a million ways to answer it, but I think the most generalized one is GPP
Great question. So from a weightlifters perspective, the deficit snatch pull is used to put knee flexion at a greater degree than just pulling off the floor. When done properly, it is brutal on the VMO and quads overall. Why it can be tough on a weak low back is because proper form of a snatch pull will have the shoulders in front of the bar all the way until the bar reaches the power position (pretty much in the hip crease), so to pull with proper form from a deficit (even just the floor really) it takes tremendous back strength to hold that position all the way up. So it really depends on what the weak link is, and that will determine the load and nature of the exercise. If the back is the weak link, you'll lighten the load and focus on manipulation TUT variables to properly gain strength there. If the legs are the weak link you want to hit then the load will likely be higher and again the intent is shifted. Shooting the hips up is poor form with little to no transfer to anything worth a damn. The closest variant to this that can be used to train glutes and hamstrings would be snatch grip RDL. Does this help?
Precision nutrition gets a second vote from me, but also like Ryan said, we will be addressing this topic in our upcoming courses we are currently working on
Yes, many of the coaches on the team do use some form of postural assessment when screening. Mainly we use it as a before and after assessment to show the client the progress they may not feel, but will be able to see in a photo. We highly recommend looking into posture pro courses with Annette Verpilot to further your education in posture
In addition to everything Ryan said, we are also right now working on creating a multi tier coaching education series right now that we are confident will be the industry standard. The first few should be available within a matter of a few months
We are in fact working on the new courses right now yes. We are confident they will be the standard in the industry
We want to be sure that the forum doesn't turn into a personal training medium, so I won't give a detailed training plan here but I would point you to a video I just recently put out on 3 simple ways to add metabolic conditioning to your routine. Since you are doing the Athletic performance program already, then you are covering strength and power in your program. What you might want to do is add some of these kinds of workouts maybe once a week in, along with some LISS for overall recovery. Here is the link to the video - https://youtu.be/sR71kl3FzqA
Its a physiological response centered around 1 type of way to trigger it. If you love biking and won't get burned out on it, then it can be a viable tool to help create a calorie deficit through energy expenditure. The other adaptations will largely be local to the muscles trained. You can trigger the same response in a hundred different ways, you just wont have the metrics right there in front of you on a screen, so the worth of the machine comes down to how hard can you push yourself without the screen telling you what to do vs you just doing it yourself. Other than that, the machine doesn't do anything you cannot do yourself with say....sprints, battle ropes, your own bike, a rower, etc...
