Dr. David Ryan - The SFS Workout: Max Conditioning With Slow-Fast-Slow Technique!

**webmaster** · 12-15-2008, 12:47 PM

The SFS format (slow-fast-slow) is directly geared towards conditioning an athlete to perform in situations that require changes in energy loads. Looking for something new? Here it is! Sample workout provided.

http://www.bodybuilding.com/fun/sfs_...ng_workout.htm

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Bigrob45 · 01-06-2009, 09:23 PM

There is absolutely no references posted, so I'm guessing no current research exits on this formality. IMO, this type of training will only increase the oxidative capacity of the muscles or muscular endurance. Especially if you are able to perform 30 reps of an exercise with an emphasis on slow and controlled movement for the last 10 reps. The weight can NOT be the correct intensity to truly fuel muscle hypertrophy or strength.

dtrryan · 01-13-2009, 06:11 PM

Actually the format of BB.com is usually not the place to put references, but I add suggested reading once and a while. The principles of this type of workout are centered in the basis of plyometric and obviously endurance training with weights. The workout is common in the college and professional levels. I used to teach it at The Ohio State University and also with the Chicago Bears (86) and the NFL combine camps after that, then it went to the Detroit Red Wings and obvously they did very well with it.

Parts of this are associated with the speed training of Westside Barbell, Lou Simmons and that is on elitefitnesssystems.com and also with interval training by Dr. Fox. I might add that Westside Barball has more world records in Powerlifting than any other gym in the world.

I hope this answers your questions and gives you some insight for the design. Please let me know how it works for your particular sport.

Thanks again for the comment/question,
Dr. David Ryan, BS DC CCSAC