My first approaches for this would be: 1. Stimulate day before a hard development day 2. Same day (am/pm) with an explosive/strength day 3. Right after an explosive/strength day And yes, I would use this as a recovery day for general pop as it’s still much less stressful than a tough session and it stays in the aerobic zone (I’d choose different exercises than the one I’ve used in this video). Hard to talk as much nuances in a 6 minute video. If you do this with a spin bike, step ups, etc this is not gonna crush you and can be used on a lower level day.

Love to hear that!

Please look into detail about HICT from Joel Jamieson on www.8weeksout.com to find out more about this (he is one of the worlds foremost experts on conditioning, and someone I've spent the last 15 years side by side learning from). The reason the cadence of the reps is slow is so you can continue to be in the aerobic zone while producing powerful and fast reps. When you do something fast you activate the fast twitch fibers, and since you do reps only every 4-5 seconds, you can do this for prolonged periods of time, thus working on the endurance of high threshold fibers. Again, if you'd like to dive into this, please do, as you will recognize this is a modality that is not well known and very useful for athlete conditioning.

Also check out Verkoshanky’s work with Anti-Glycolytic training (AGT). He, and many other Soviet sports scientists following him, developed many endurance protocols targeting FT fibers to improve their endurance qualities (ie the mitochondrial density and quality on those muscles) resulting in dramatic improvements in endurance and VO2 at the AnT (which is far more relevant than max VO2). As for volume being inversely proportional to intensity, The Soviet’s made massive strides in programming when they decoupled volume and intensity and began to wave the loads of each. That breakthrough paved the way for Verkoshanky’s AGT training model. HICT is one example of it and there are many more that are very good.

Check out www.8weeksout.com for some of the best conditioning content

Lets GO!!!

You can wall frame and knot curve tenis ball attachment

@@efebayndr888 not sure I follow but thanks !

You don't want to overdo it, usually 1-2 reset exercises before going into your dynamic warm ups

They have 3 exercises which they move through for the prescribed period of time (block 1 - 14 mins). In block 1 it's not a circuit you run through fast though, the person takes their time as the goal is using a challenging load and doing the plyo/power exercises fast/explosively. The first couple of rounds are usually "ramp up" sets, by the time they get to their 3rd set they are going heavy and close to all out. So most people will get 3-4 hard sets of each exercise in block 1. In block 2 the goal is to get as much volume in with good form. This is progressed over 4 weeks.

@@Luka-Hocevar thx for clarifying. Will they not lose too much time changing the weights for deadlift for example? On round 1, two people did their first warm-up set and move to the next exercise. The new pair of people might need more time to correct the weights for their warm-up set. Anyhow, I think I'll have to get some experience to see how that goes as we don't have more than 3 workstations for 6 people. Thx again for the really awesome explanation and framework. It gives us good guidance.