You recommend that during the hyper phase, rest should be limited to 1 minute, and during the strength phase, 1-3 minutes is appropriate with full recovery the goal between sets. What is the reasoning behind this? Also, this creates some long workouts during the strength phase with total of 23 sets, not including the circuit. Is 60-90 min OK or too long to lift (especially after the usual 20-30 min CFit style)?
The short rest periods create a high level of fatigue, stimulate favorable hormone release and promote significant tissue breakdown, this is what one needs to stimulate the type of growth we are looking for. The longer rest periods are necessary to develop significant high level strength as the nervous system requires 2-5 min to recover between efforts of this type. This can be both time consuming and a bit boring compared to a quick and dirty CrossFit style WOD but it is necessary to become both big and strong.
Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities.
Rest and sets
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