I train elite professional fighters,in Boxing, Kickboxing & MMA. It is such a complex and complicated process. One mistake I see often is too much LSD having a negative effect on striking power. There are also a lot of issues with program design and specificity of training.
Thank you, subbed. I do weight training stuff quite often (not very low reps) but my vo2max still quite poor. Any of these could help or do u think u should focus on one specific type for improving vo2max? 🙏
A 10-15 minute low intensity (less than 140BPM) incline walk before or after hard training sessions and hard spin bike intervals for 10-15 minutes 1x per week.
@@TheMovementSystem thanks boss this should help. Ill apply this to the whole month of november. Ive gained like 30lbs in muscle in the past about 2 years. But i do know my cardio isnt great
Amateur boxer with limited training time. I do 3x HIIT sessions per week either on the treadmill, rower, crosstrainer or air bike. No other cardio apart from boxing class. Usually do a tabata style workout to keep HR high usually for 3-4 minute rounds
Lactate is created in fast twitch muscle fibres and cleared in slow twitch (aerobically). Training longer and easier is a proven way of creating mitochondria in the muscle which is where lactate is cleared and recycled. Adaptations from high intensity work are quick, that's what the fitness industry loves them - clients get quick results. However, these adaptations plateau quickly and are also lost quickly. The adaptations from longer, low intensity aerobic training are long lasting and create the "base" for your anaerobic work. In a sport requiring skill such as boxing, the quality of your skill training is super important. A better base allows you to clear lactate from your high intensity efforts and maintain your skills and technique for longer, allowing you to train with more quality. As a coach, one of the biggest challenges is convincing athletes that long duration. low intensity training will improve their high intensity efforts. If all you do is HIIT, you will plateau. Those who are willing to step back, ease off and build a base go forward. Fitness is not a ramp, it's a staircase and sometimes you need to step down to go higher up.
What’s the difference between lactic capacity intervals and cardiac power intervals? They both seem similar in that the work period is 60-120 seconds and involve getting the heart rate up as high as possible. Is it just the work-rest ratio and the type of modality used?
I think cardiac power interval are little less intense around 87 to 92% vo2 max, with around 1-3min runs or 4 min runs , more of targeting to get that cardiac power zone , where vo2 max reaches at 8 to 10 min on treadmill test , idea is to hit that zone with 1 to 3 min intervals with more rest or 1:3 rest , cardiac capacity will be less than our threshold and z2 runs area, so cardiac power will be at or above 87% zone But with incomplete rest intervals, our zone is little bit higher at 92 to 95% of vo2 max , with 1:1 rest ratio of 90 to 120 sec work , here the idea is to get work done under fatigue state without hitting the high intense zone And with complete rest interval we are hitting very near to our vo2 max or at vo2 max with 1:3 to 1:5 zone , idea is to hit the max intensity, with 20 to 40 sec of work at 95 to 100% vo2 max
Yea alactic work is going to be most specific to competition. Anaerobic conditioning can be helpful though as well so that you can handle the demands of training
For Aerobic Training when you mention Threshold training would you liken that to the CSCS Book Pace/Tempo Aerobic? If not can you share some differences?
wouldn't cardiac power intervals be more anaerobic due to it being 1-2 minutes intervals at near max hr? does high intensity work your aerobic system more?
Not really you can push your heart rate up without necessarily activating anaerobic metabolism, but it takes skill. For example, in cycling you can increase cadence which would force your body to increase your heart rate without activating anaerobic respiration.
Download the Free 5 Step Guide to Writing an S&C Program: the-movement-system.mykajabi.com/opt-in-to-email-free-programming-guide
Love Ultimate MMA conditioning and you did a great job breaking the content down. I find it to be a little dense
Thanks! Yea the book goes into a lot of detail this just scratches the surface but it's definitely a good starting point.
What book goes deep into mma training?
@@TT-ob9cd’ultimate mma conditioning’ by Joel Jamieson
Great breakdown! It was very informative. 💯
Pure info here, great work!
Thanks for all your videos🙏👏👏🌼
Joel Jamieson's 'Conditioning Blueprint' DVD is also worth watching if you liked 'Ultimate MMA Conditioning'.
Can I watch it online? or is it only DVD
Good book. Great Breakdown! Good job Coach
Thank you!
I train elite professional fighters,in Boxing, Kickboxing & MMA. It is such a complex and complicated process.
One mistake I see often is too much LSD having a negative effect on striking power. There are also a lot of issues with program design and specificity of training.
The hard part is finding the right balance of each type of conditioning for your individual athlete and performed at the right time.
Awesome as always...are you wearing the oura ring? You should do a review of that and other tools you use !
Actually it’s just a carbon fiber wedding band. I’ve been thinking about trying the oura ring though
Thank you, subbed. I do weight training stuff quite often (not very low reps) but my vo2max still quite poor. Any of these could help or do u think u should focus on one specific type for improving vo2max? 🙏
do all of them, just focus on one style for a couple weeks, and swap to the next.
Geat videos! to the point.
Hey love your videos so much. I am a boxing channel as well so find this really interesting!
Great video.
What would you say is the best conditioning method for bodybuilding ?
A 10-15 minute low intensity (less than 140BPM) incline walk before or after hard training sessions and hard spin bike intervals for 10-15 minutes 1x per week.
@@TheMovementSystem thanks boss this should help. Ill apply this to the whole month of november. Ive gained like 30lbs in muscle in the past about 2 years. But i do know my cardio isnt great
Hey jorge, any update ?
Very informative.
Is the air system low intensity you mean
Amateur boxer with limited training time. I do 3x HIIT sessions per week either on the treadmill, rower, crosstrainer or air bike. No other cardio apart from boxing class. Usually do a tabata style workout to keep HR high usually for 3-4 minute rounds
Lactate is created in fast twitch muscle fibres and cleared in slow twitch (aerobically). Training longer and easier is a proven way of creating mitochondria in the muscle which is where lactate is cleared and recycled. Adaptations from high intensity work are quick, that's what the fitness industry loves them - clients get quick results. However, these adaptations plateau quickly and are also lost quickly. The adaptations from longer, low intensity aerobic training are long lasting and create the "base" for your anaerobic work. In a sport requiring skill such as boxing, the quality of your skill training is super important. A better base allows you to clear lactate from your high intensity efforts and maintain your skills and technique for longer, allowing you to train with more quality. As a coach, one of the biggest challenges is convincing athletes that long duration. low intensity training will improve their high intensity efforts. If all you do is HIIT, you will plateau. Those who are willing to step back, ease off and build a base go forward. Fitness is not a ramp, it's a staircase and sometimes you need to step down to go higher up.
@@geoffnash2609 yada yada
Glycogen
Glucose 6
Fructose 6
Phospoglyceride
Awesome work.
What about HICOntinuousTraining ?
What's that?
@@Kurio71 it's HICT.
Take a look, it's interesting.
What’s the difference between lactic capacity intervals and cardiac power intervals? They both seem similar in that the work period is 60-120 seconds and involve getting the heart rate up as high as possible. Is it just the work-rest ratio and the type of modality used?
I think cardiac power interval are little less intense around 87 to 92% vo2 max, with around 1-3min runs or 4 min runs , more of targeting to get that cardiac power zone , where vo2 max reaches at 8 to 10 min on treadmill test , idea is to hit that zone with 1 to 3 min intervals with more rest or 1:3 rest , cardiac capacity will be less than our threshold and z2 runs area, so cardiac power will be at or above 87% zone
But with incomplete rest intervals, our zone is little bit higher at 92 to 95% of vo2 max , with 1:1 rest ratio of 90 to 120 sec work , here the idea is to get work done under fatigue state without hitting the high intense zone
And with complete rest interval we are hitting very near to our vo2 max or at vo2 max with 1:3 to 1:5 zone , idea is to hit the max intensity, with 20 to 40 sec of work at 95 to 100% vo2 max
So if I‘m a jumper one of the best types of conditioning would be alactic conditioning, right? Should I also do other kind of conditionings?
Yea alactic work is going to be most specific to competition. Anaerobic conditioning can be helpful though as well so that you can handle the demands of training
@@TheMovementSystem One more question: How often should we do conditioning per week? Is once per week enough?
How is soccer anaerobic ...?
Intervals, soccer requires running back and forth but sudden directional changes and sprinting as well. Just like basketball
What are the best conditioning work for basketball players but more of recreational players who want to be better than the average joe
Try 20s (max effort) on and 40 seconds rest on the treadmill for 15 rounds. Crank the incline a little
Gold
For Aerobic Training when you mention Threshold training would you liken that to the CSCS Book Pace/Tempo Aerobic? If not can you share some differences?
Yea I could have said pace/tempo instead
Would a-lactic training be something like plyometrics?
yeah, like burpees
wouldn't cardiac power intervals be more anaerobic due to it being 1-2 minutes intervals at near max hr? does high intensity work your aerobic system more?
repeated bouts of 1-2 minutes at MAX hr sounds like a suicide attempt
@@mislavsprajc669 4:06
Not really you can push your heart rate up without necessarily activating anaerobic metabolism, but it takes skill.
For example, in cycling you can increase cadence which would force your body to increase your heart rate without activating anaerobic respiration.
🤩 👍
dont exist american fotball. Is just soccer and eggball.
You speaking way too fast . And mąkę some animation or at least whiteboard