i didnt read the above articles but check outsomething called tambala protocol sounds good. its not dirty altough it sounds that way. basically you work at 100% effort for 20 seconds and rest 10. rinse and repeat. you an do it with burpees,sprints, jump rope, bag work, whatever. read up on it. i beleived it was developed by a japanese scientist for an olympic team.
A BJJ player and notorious pimp, Da Big Deezy, in the Crenshaw district tried to "raise up" and "slap a ho" ..... I impaled him with my retractible naginata. I wish there were more groundfighters in the world. They make my arsenal that much more deadly. - john takeshi
LIKE FROG IN WELL LOOKING UP AT SKY,THINKING SEE ALL WORLD. - truthman