Intense Assault Bike Workout for Boxing | 20 Second Max Effort Sprints
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- Опубліковано 28 жов 2024
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Best bit of cardio HIIT kit. Been doing the standard tab, 20 sec flat out 10 seconds off, 8 cycles and 2 to 3 rounds with 3 mins between. Shockingly distressful but really does the job.
Just did this today as well definately does do the job
This is good but not optimal HIT.
Real HIT is something nobody want to do. Real HIT only works with:
Max sprints, prowler sprints, max speed swimming, sprinting movement in deep water with max intent.
The goal is to create the biggest energy cost in a short time (~8-20s).
Exercises like squats, pushups, burpees doesn't work well because the energy demand/unit of time is not high enough.
@@Leonidas-eu9bb Done quite a bit of HIT/HIIT variation training over the years including a fair few examples you mentioned. But as single standalone piece of equipment the airbike is one of the best.
@@Leonidas-eu9bb might also disagree about squats, pushups, burpees. Anyone who has incorporated simple basic movements in to a HIIT protocol say like a Les M cardio session or of similar ilk knows what level of effectiveness there is.
@@Leonidas-eu9bbi feel that burpees are more demanding than squats no?
This session is absolutely horrific
5 stars
Had bouts in my early twenties, im 36 now and hoping to compete in masters or white collar. Can't run anymore so hoping this will help me manage the 2 min 3 rounds 🤞
How the fights went sir?
@@p1ntu_ hi thanks for asking, I started training and was on a roll until i ended up damaging my wrist pretty bad it's a permanent injury that comes back with doing boxing training. I can't punch the bag anymore which sucks but can just about manage padwork. So no I didn't compete, I've transitioned more into the coaching side
Absolutely swimming in lactic after that. Amazing what workout you can get in such a short amount of time
Swimming in lactic?
@@geeman.8081the body produces lactate when your exercise and your body uses it as fuel. When you exercise at a high intensity or over a long period you get OBLA and the lactate accumulates in your muscles, so he’s essentially saying the body is flooded in lactate.
Intervals teach your body to use and eliminate the lactate more efficiently so your better at recovering between bursts and in between rounds.
@Disinfo321 wow thanks for the reply!
I did this workout on Monday and it was great!
@@geeman.8081 look up “lactate shuttle” by dr George Brooks (I think), you’ll find a ton of useful information.
I’m boxing at the end of the year so I’ve been doing 20 on 40 slow for 10 sets. Gonna try this tomorrow 👍
This shit crazy bro
How did you warm up for this session?
Full mobility warm up, plyos then sprints on Airbike
When should this be done, after strength training or as individual practice?
I do individual on my off days from lifting
Assaault bike with battle rope ftwenty seconds e
How many times a week for this workout ?
2-3 red zone sessions a week
How much does the lactate disposable staff cost per person? e.g you will need about 6 lancets, 6 tubes, etc...
Less than 80p per test on the Biosen... lactate pro is about £2 per test
wait, does this really help "improve your 20 second performance"? my wife will be so happy
😂😂😂
Faster or more power?
Possibly one of the hardest and most intense workouts you can do. My cardio is great and this shit makes it feel like someone’s squeezing my trachea
Which phase of the camp should this kind of workout be done in?
Peaking, just before you taper off for fight week.
You can do intervals from the beginning but not as intense as this and should keep intervals at once or twice a week.
Is this for pro or amateurs
Could you do something like this on a Ski Erg and still get the boxing benefits?
Yeah but the aerodyne improves muscular endurance in the legs.
I did this and my legs were gone after
What if my heart rate doesn’t recover and stays in red zone before recovered?
Take longer breaks