Here is a challenge

[JusticeZero]

The important point was the time limit. 500 in 15 minutes means you have to do 33.3 per minute, or one avery 1.8 seconds. How slow is that? Can you do that speed and stay in slow twitch? Or will you have to interval?

[AnonymousOne]

I am not talking about the kind of power and strength needed to lift massive weights, that is useless to the MA. I am talking about the kind of power needed by a MA.

Albeit, use your own body weight and see how many reps you can do until your legs muscles burns with pain. After enough reps I am sure you will soon see exactly how hard it is.

This exercise is one most the top champion boxers and their coaches call "The King of All Exercises" because of its difficulty.

[jarrettmeyer]

this wont develop power

Sure it will.

Power = (mass) * (distance)^2 * (time)^(-3)

big mass = more power

more distance covered = more power

shorter amount of time = more power

Don't confuse power and force. If I do this with a backpack full of cinder blocks, that's force.

[AnonymousOne]

The important point was the time limit. 500 in 15 minutes means you have to do 33.3 per minute, or one avery 1.8 seconds. How slow is that? Can you do that speed and stay in slow twitch? Or will you have to interval?

You think doing one every 1.8 seconds is slow? Well, yes it is if you are only doing 50. Try doing 500

[JusticeZero]

Well, if it's slow speed then you will be building slow twitch, not fast twitch, which means that by definition it won't develop "explosive" anything.

[AnonymousOne]

Well, if it's slow speed then you will be building slow twitch, not fast twitch, which means that by definition it won't develop "explosive" anything.

Then simply do them as fast as you are able to. If you dont like the idea, its very simple dont do them at all

[dtstiachi]

We do these to build up power in our legs at the school. Try doing them on a 5 count. 5 seconds down, then hold for 5, then up for 5. Try doing 25 like that and let me know what you think. This is my most hated excesize, but it does build strong legs. Let me know what you come up with. Thanks.

[dtstiachi]

We do these to build up power in our legs at the school. Try doing them on a 5 count. 5 seconds down, then hold for 5, then up for 5. Try doing 25 like that and let me know what you think. Make sure the tops of your legs are parallel with the floor. If you squat lower than that, you are resting and that is cheating. When you get good at that, try holding one in this position for 5 minutes. This is my most hated excersize, but it does build strong legs. Let me know what you come up with. Thanks.

[JusticeZero]

OK, here's the issue:

You actually have two kinds of muscle fiber. You have "Slow twitch" fibers and "Fast twitch" muscle fibers.

Slow twitch fibers are specialized for relatively slow movements done over a long period of time, like running long distances and the like. They can operate for a long time without tiring, but they are simply unable to move very fast or suddenly.

Fast twitch fibers are specialized for fast movements, such as those involved with punching, kicking, or sprinting. They can respond very fast and generate a lot of power, but they tire rapidly because they're designed for peak power, not endurance.

If you do an exercize where you are moving relatively slowly for a long period of time, you are giving your slow-twitch muscle fibers a workout and developing lots of strength in them, but your fast-twitch fibers aren't being worked much, if at all, and are not being strengthened.

If you then try to do movements calling upon the "explosive power" of your fast twitch fibers, you will find that they are relatively weak, not having been exercized, and the "boom" just won't be there. Your slow twitch is ready to rock and roll with lots of strength to kick slooowly (force equals mass times velocity) and for hours on end, but that isn't what you wanted, is it?

[Sandan]

Easily solved, I'm going to try this with my class and we can see the effects!