The Quick and the Dead: Total Training for the Advanced Minimalist

you could do some other stuff right after—strength, aerobic endurance, etc.—but you are done with speed and power for the day.

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

Although not excluding the principle of gradual overload [over a longer term], we propose sudden yet fitting the given athlete’s functional abilities changes in load—‘jumps.’

The key is the Delta 20 Principle. It means that a minimum volume change from one training unit to the next is 20 percent. Thus, “∆ 20 %” or “Delta 20.”

On any given day, bad guys may have some ideas other than a heavy squat.

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 classic guideline for alactic interval training by Profs. Edward Fox and Donald Matthews: a 1:3 work-to-rest ratio.

Traditional athletic training periodization calls for a preparatory period and a competition period. The former builds stable long-term adaptations in strength, endurance, and other qualities. The latter does not build anything, but creates the perfect short-term conditions to realize the potential built in the prep period. If one is peaking for a

there is no short-term progression, only practice and variability.