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?

Can I watch it online? or is it only DVD

The hard part is finding the right balance of each type of conditioning for your individual athlete and performed at the right time.

I think in cardiac power you go to complete rest which last couple of minutes, in contrast for second is 1:2 work to rest ratio

Thank you!

do all of them, just focus on one style for a couple weeks, and swap to the next.

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

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

@@TheMovementSystem One more question: How often should we do conditioning per week? Is once per week enough?

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 ?

Actually it’s just a carbon fiber wedding band. I’ve been thinking about trying the oura ring though

Try 20s (max effort) on and 40 seconds rest on the treadmill for 15 rounds. Crank the incline a little

Yea I could have said pace/tempo instead

What's that?

@@Kurio71 it's HICT. Take a look, it's interesting.

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.

yeah, like burpees