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| In The Gym, In The Dojo, Or On The Mats... All You Need For Training |
Guaranteed Conditioning
is a waste of time. You are creating slow twitch muscles fibers and making your body slower. We as combat
athletes need the exact opposite. So I like to explosive interval training such as the Tabata protocol. This is a 20
to 10 second work to rest ratio. We need to be powerful for longer and recover faster so give this a try. Put your
treadmill at an incline of 15 and the speed at 7mph. You will run for 20 seconds and rest 10 seconds repeating
the process 8 times for a total of 4 minutes. Take a 1 minute rest and repeat again for the number of rounds you
plan to fight or compete in. Feel free to use other exercises using the same work to rest ratio!
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Rest 1 minute and repeat for as many rounds necessary. It helps to monitor your heart rate because if you can
recuperate 40bpm in the 1 minute rest you are on an elite level!
athletes need the exact opposite. So I like to explosive interval training such as the Tabata protocol. This is a 20
to 10 second work to rest ratio. We need to be powerful for longer and recover faster so give this a try. Put your
treadmill at an incline of 15 and the speed at 7mph. You will run for 20 seconds and rest 10 seconds repeating
the process 8 times for a total of 4 minutes. Take a 1 minute rest and repeat again for the number of rounds you
plan to fight or compete in. Feel free to use other exercises using the same work to rest ratio!
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Run x 20 seconds
Rest x 10 seconds
Rest 1 minute and repeat for as many rounds necessary. It helps to monitor your heart rate because if you can
recuperate 40bpm in the 1 minute rest you are on an elite level!
