desired affect being the enhancement of speed and power through explosive muscle contraction
lasting only a split second under extremely heavy loads. This trains the neuromuscular system, and
not significantly the muscular system, because the duration of the contraction is too short to cause
damage to muscles significant enough to result in growth and strength increase. These exercises
should be done under supervision and are trained movements over time. Moreover, there is a high
risk of injury associated with these “speed” and “power” activities. There is a “multi-directional”
sports conditioning training methodology called “plyometrics” that accomplishes the carry over
designed for on field performance. Plyometrics should be done after building appropriate strength,
core control, joint integrity and proprioceptive awareness.
Myofibril Failure 4-6 Reps (Size and Strength)
The second of these four types of failure occurs if the resistance is so great that the
contractile components fail prior to the depletion of available energy in the working muscles. These
near “maximum contractions” will call upon the immediate recruitment, damage, and growth of
existing myofibrils, especially in the white, fast twitch motor units. We’ll call this Myofibril Failure.
The optimum repetition range to use for this effect is the four to six repetition range (this repetition
range has been determined through independent research discussed elsewhere in this manual).
Frequent performance of sets using fewer repetitions to failure can result in acute or accumulative
damage to soft tissues. If you were to train to failure in the one to three repetition range over a
long period of time, you may not outwardly feel pain from accumulative muscle tissue injury, but
in reality, microscopic tears can occur in the tissues that require extended periods of time for
adequate repair. The greater the damage, the larger the scar tissue, the larger the scar tissue, the
more the scar will inhibit proper musculoskeletal function. This could then lead to a very serious
acute injury to the muscle. One to three repetition sets should rarely, if ever, be performed, with
the possible exception of competition or infrequent progress measurements. Damage to cartilage,
ligaments and tendons is possible if you typically lock out joints at the top of heavy pushing
movements, or fully extend at the start of heavy pulling movements, because in these positions,
the above passive structures are supporting the weight.
Intermediate Failure 12-15 Reps (Muscular Stamina)
The third of these four reasons for contractile failure occurs when the contractile
components are failing at, or about the same time as the short-term energy stores are depleted.
This, in theory, will result in adaptation through the building of new myofibrils and mitochondria,
especially in the red, fast twitch motor units. We will call this type of failure Intermediate Failure.
The optimum repetition range to use for this affect is 12 to 15 repetitions. Sets of about 7 to 11
repetitions call on the participation of both white and red, fast twitch motor units. This should be
avoided because neither type of motor unit will be optimally stressed.
Mitochondrial Failure 20-25 Reps (Muscular Endurance)
The fourth contractile failure type occurs as a result of depleted energy stores, and
a subsequent accumulation of contraction inhibiting substances prior to causing any growth
stimulating damage. This, in theory, will result in adaptation through the increased storage of
energy, and the building of new mitochondria, especially in the red, slow twitch motor units. This
type of failure Mitochondrial Failure. The optimum repetition range to use for this affect is 20 to 25
repetitions. Performing sets of 16 to 19 repetitions will once again call on the varying involvement
of the red, fast and the red slow twitch motor units. This will not provide the optimum involvement
of either of the two fiber type motor units individually.