The authoritative Russian military Encyclopedia of Physical Training teaches us that both hypertrophy and aerobic training demand less variability than power and strength training. In other words, we can get away with flat-lining the load for awhile.

The amount of acid produced up to 20 seconds is still manageable, but the next doubling is over the top: Even a single 30-second sprint spikes the ammonia levels almost five-fold. Why

Without a rock-solid midsection that comes from paying dues to heavy metal or high tension, there is no way of expressing one’s max power.

the greater the speed component in low-volume maintenance loads, the more pronounced their detraining prevention effects.

As we age, speed goes first, strength next, and endurance last.

war is not the only such environment. Less dramatic but equally unpredictable are a suburban house full of kids or a start-up campus. Hence, most adults should model their training on that of warriors rather than athletes.

Russian scientist Andrey Antonov calculated that a regular untrained adult’s heart pumps out enough oxygen to enable him to keep up with advanced runners in a long-distance race. Then why does he not [keep up]…and, moreover, gets out of breath climbing to the third floor? Because his muscles have few mitochondria…Without

The myokinase system ekes out some energy by breaking off another phosphate group from the “A-frame.”

The most multipurpose loads are speed and power. They trigger biochemical changes that are a foundation of not only speed but also of strength and endurance...Strength