Maximizing Connective Tissue Integrity - What's the best volume/intensity?

I came across an article about the relationship between strength training and its effect on the connective tissue (CT) matrix.  I realize Men's Fitness aims to appeal to the masses and the "bro gymrat" type, but I was able to put aside my prejudices long enough to get something out of this.

 

 The Men's Fitness article found here talks about how old-school muscle cell physiology believed that resistance training "tore" muscle fibers only to have them "regenerate" stronger and that CT is basically inert as a force transducer between muscles and bones.  Now, researchers are saying it's more of the CT matrix between muscle fibers that is "damaged" and "renewed",  thus allowing for recruitment of more muscle fibers during a lift.  (This should all seem familiar if you've heard Coach Sommer interviewed on Robb Wolf's podcast).

 

Where the article gets interesting is page 4, 5th paragraph from the top, Kjaer the sports medicine PhD says, "Only two variables  make a difference in training CT - duration and recovery."  "Whether you're lifting a huge load or a little load, your tendons respond the same.  The only thing that seems to have an effect is time.  Your cells stop responding after about 5 minutes."  

 

"...if we want to maximally improve our connective tissue, we have to do five minutes of activity, wait six hours, then do five minutes again."

 

"...when you move slowly, you train more of your muscle.  If you work faster, with a lighter weight, you get a stimulus for the connective tissue."

 

The overall advice of Kjaer the Ph.D. expert on muscle cell physiology = rapid, low-intensity movements

 

 

Now, Coach Sommer's take:

 

Robb Wolf's Podcast Episode 213

@ 32m 25sec - the best way to strengthen connective tissue is short, high intensity micro bursts of load (as in repulsion work)

 

Very similar thought processes.

 

1)My question remains however, what is it about the slow controlled work of F1 that is improving strength and integrity of the supporting structures?  So far, my experience with F1 and H1 has had no high intensity, micro burst type of loading.

 

2) I do realize you have to walk before you can run, but there must be some type of supplemental work I can do (jumping rope, sprint work, simple bouncing/bounding plyometric type movement?)

 

3) If so, do the recommendations of Kjaer make sense to train for 5 minutes on and rest at least 6 hours?

 

1)

Coach has always stated that dynamic training is the most important and functional training component. Your foundation training is something like 70% geared to getting you strong enough to handle real movement training

2)

Yes, and you should. Zach had a couple of interesting posts about jump rope, and personally I love hill sprints and 100r burpees for time. Tap swings on a stable bar are also excellent

3) Sounds pretty reasonable, but I wouldn't necessarily try for every 6 hours. Keep in mind that the more complex and subtle your tweaks become, the higher level athlete they require to show significant benefit.

Do your foundation, get some good movement in alongside, get strong, flourish