Joel: Hey there I'm Joel Jameson, of Eight Weeks Out TV. In today's ultimate performance tip, we're going to cover high-resistance intervals a badass way to get in shape.
All right. We're here today in my gym, just outside of Seattle Washington. Today, we're talking about high-resistance intervals, or HRIs. This is something I discussed in my book, 'Ultimate MMA Conditioning', and it's really a way to improve the endurance of the fast-twitch fibers. Of course, the greater endurance of the fast-twitch fibers, the greater your ability to maintain your explosive power over the course of whatever sport you're doing. The key to this interval method is you're going to use very short explosive bursts. In this case, we're going to do 5 to 6 seconds. We're typically going to rest anywhere from 40 to 60 seconds, and then we're going to repeat that a number of times.
The key is that we want to use resistance to engage the fast-twitch fibers. In this case, we're going to have Howie use the incline of the treadmill to really get the resistance in there and make those fast- twitch fibers work. If you don't have a treadmill like this, you can do incline sprints up hills, you can do stuff with the sled; there is different ways you can increase our resistance. Again, the key is you want to use short explosive bursts with long rest intervals, and you want to repeat this for a fair amount of time.
We'll go ahead and have Howie demonstrate here. We're just going to do quick explosive . . . Good. It's a quick, short 5 or 6-second explosive burst. We're going to rest 40 to 60 seconds, somewhere in that range. We also will use his heart rate for a gauge for the rest. A lot of times, we'll wait until his heart rate comes down to 135-ish, 140 before we repeat. We'll go ahead and have him do it again, so you don't sit here and watch him rest for a minute. Go ahead, again. Good
Another key to doing this properly is you want to make sure that your overall heart rate stays below your anaerobic threshold throughout the course of the workout, otherwise, you're going to start to engage stuff that we don't want to. You're going to, like I said, short, explosive bursts with longer rest intervals, keeping that heart rate below anaerobic threshold. Let's just do one more, just for fun, and make Howie work a little bit. Good.
These are a great way to improve the endurance of the fast-twitch fibers, or a great way to improve your conditioning. We typically would do anywhere from 15 to 25 reps in a given workout, and you want to do those 1 to 2 times a week.
To find out more, you can of course buy my book, 'Ultimate MMA Conditioning'. Make sure to visit 8WeeksOut.com for more tips and videos like this. We'll see you again soon.