Kettlebell Simple & Sinister

by Pavel Tsatsouline

Glycolysis

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There are three main muscle fiber types: I, IIA, and IIX. Type I fibers are slow twitch—small, slow, and weak. They can go on forever, though. It is the marathoner’s fiber. Type IIX are huge and powerful—but they get worn out after a couple of reps. It is the weightlifter’s fiber.

The intermediate type IIA is where the money is when you have to produce high forces and maintain them for some time. It is the fighter’s fiber. The S&S swing protocol focuses on the fighter’s fiber.

Racing the clock heavily involves glycolysis, with all its baggage. But taken in small doses, this acidic poison becomes a strong medicine. It accelerates the gains made with the foundational talk-test driven training.