Darryll,

I don't think you will find anything on the internet or in any publications. I have only heard one person speak of this process and that was Val Nasedkin at the seminar we had back in 2007.

To develop the mitochondria of slow twitch muscle fibers you would perform oxidative work for either upper/lower body using 40-70% of max and using the tempo method (2sec down - 2sec up, no relaxation).

Moderate intensity activities would be heavy resistant bike rides, lunges, or step ups, you would never exceed your AT (remember it will be lower for the bike rides) duration should be 5-20 minutes with a 2-10 minute rest between sets maximum time volume (including rest) is 60-90 minutes. Hyperplasia can only be achieved when working to maximum capacity. All muscle fibers are involved.

Maximum intensity (rarely activated)All muscle fibers are utilized (sled sprints, uphill sprints) length of effort no more then 5 seconds, you must not exceed your AT, rest between reps of 30-60 seconds, volume 20-50 reps. When performing this exercise keep your HR between your aerobic development zone.

Hopefully this answers your question Darryll.

All the best,
Mark

,
Mark McLaughlin