Introduction

I first discussed high-speed metabolic work in 2003 in an article I wrote for T-nation.com titled "Superman sets'". The basic premise of this method was, and still is, to perform as much physical work as possible during a set time frame. With this type of training very fast reps with a relatively light source of resistance (free-weight or elastic resistance) is the preferred approach. The objective is to perform as many complete reps as possible in the time frame prescribed by the program. This method fits right in with the high-threshold training mentality since explosiveness, speed and power are emphasized. Just like with the "regular" strength exercises, during superman sets/high-speed metabolic work movement speed will eventually decrease as fatigue sets in. However it is the intent to accelerate that remains paramount to the success of this method.

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