Research shows that working in the 30% to 80% of one repetition maximum range and doing five sets per week, getting close to failure or occasionally to full muscular failure, can help offset any decline in muscle strength and increase muscle strength.
The key to proper mid foot strike is focusing on where the strike occurs - directly under the pelvis or slightly behind, leading to greater running efficiency. Increasing lower body strength, without adding lean muscle mass, can also improve running times by improving the lower body strength to mass ratio.
The speaker discusses the benefits of leg-dominant interval training workouts, such as improvements in markers like insulin sensitivity and cardiovascular health. Small studies have been conducted comparing interval training to traditional cardio, but larger studies are needed.
The speaker talks about how they are combining strength training and climbing for better recruitment of motor units and development of neurally based strength with minimal addition of body mass.
In strength and hypertrophy training, there are modifiable variables that can change the outcome, one of which is exercise choice. Despite this, the exercise itself does not determine adaptations, so simply selecting a challenging movement is not enough to guarantee progress in strength or hypertrophy.