By comparing low vs. high threshold MU’s and marathon runners vs. sprinters you show complete ignorance.
First off, what is the connection between the two?
Second off, it is lot only two different kinds of MU recruted by endurance athletes and sprinters, but also metabolic adaptions.
Of course you can do e.g. 8x3 and then later 2x20, or also high volume like GVT, where you start off easy, but because of the density later recrute the bigger MUs.
Also, I wouldn’t worry about recruting new MUs, which is your reason to stop before tiring out too much, I would worry more about accumulating too much CNS fatigue.
Anyhow, what is Prilepin’s table?
Avoiding too much CNS fatigue and trying to minimize slow twitch fiber recruitment is almost the same thing.
Prilepin’s table is this (I posted it first at strengthmill.net):
(Guidelines? Yes. I don’t have any guidelines for hypertrophy, but if you want pure strength, I have something special. It’s called the “Prilepin table”. It was created by Alexander Sergeyevitch Prilepin, who, not only is a scientist, but also a former national coach of the Soviet Union and has trained the likes of Anatoly Pisarenko and Leonid Taranenko. His table is also condoned by Jack Reape, Louie Simmons, Sam Byrd, and many more!
Intensity…Rep range per set…Optimal total reps…Total rep range
70% and below…3-6…24…18-30
The theory behind this table is that it lets you lift weights without letting the bar speed slow down. More velocity = more force production. Of course if you’re trying to lift heavy weights, velocity will naturally be slower, but the more important factor is the “intentional speed”. You should be lifting the bar with maximum effort at the concentric portion of the lift.
Here are samples of set/rep schemes that are favorable with the table:
3x2 at 90%+ of 1RM
4x4 at 80-90% of 1RM)
I’m definately in for pure strength, I’m on the danish national junior pl team, so definately wanting strength.
Woithout looking it up, ain’t it then a little like the rep/intensity scheme used in sheiko? - I’ve had very good experience with sheiko myself.