Conditioning, should be first and foremost TOUGH. The reason it should be separated from just 'cardio' by definition is because the intensity is to be directed towards specific adaptations, through imposed demands of our anaerobic and aerobic energy systems in a strategic way to maximise time spent and the adaptations gained as a result of hard work !!
Here are some considerations:
Warming up is a crucial! In order to achieve zone 4+ heart rate (HR) benefits and adaptations, we must first allow the body to warm up and elevate HR, blood flow and oxygen transport / carbon dioxide transport, creating a state of physiological preparedness that will allow you to immediately target the necessary HR zones and result in the correct type of fitness stimulus achieved during time spent.
For example without warming up and going straight into a rowing sprints of 200m at max effort, your HR would not be elevated enough initially to hit the zones needed (this may also caused nausea or injury) or lead towards poorer performance. Reduce the chance of injury through dynamic stretching, pulse raisers and activation exercises first.
Using Rate of Perceived Exertions (RPE) is a great way to maximise effort within the scope of focus that will elicit the right energy system or development of the type of fitness you want to achieve.
For optimal results towards building specific endurance fitness and energy system adaptations from anaerobic threshold level and above (7-10 on the RPE scale generally), it is best to ensure that such high intensity sessions are the primarily focus, as the main part of your training session seperate from your warm up, as other forms of training and strength training prior to this may comprise performance and output.
Muscular Endurance Based Conditioning, with particular focus upon targeting body composition, doing metabolic conditioning finishers using sub maximal intensity, for brief intervals using functional total body movements with equipment such as kettlebells, sled, battle ropes and slam balls etc. This is a fantastic way of developing muscle tissue stimulation whilst hitting the HR intensity for anaerobic benefit plus overall calorie burn in via metabolic stimulation for fat loss whilst helping to build some functional muscular endurance!
Here are some training examples:
A - Hill sprints - 100-400m x 6-8 60s rest between sets
B - Sled sprints 30-50% Bodyweight - 15 seconds on 45 seconds off x 6-10
C - Battle ropes and kettlebell swings alternating sets 10 seconds on 20 seconds off x 10
D - 30 seconds on 15s seconds off x 4 per exercise - 3-5 rounds 60s-90s between rounds
Med ball slam
Assault bike
Mountain climbers
Rowing machine
So get some conditioning into your training program, train smart & hard to reap maximal benefit from your efforts.
Simply reach out via email / IG or facebook for any questions, feedback or coaching enquires.
▫️Book a free call 💬
▫️Share with others 📣
▫️Save 📥
▫️Subscribe👥
▫️Get in touch for support 📲
IG -
@combattrainingnutrition
Comments