Joel: Hey there. I'm Joel Jamieson.
Howie: And I'm Howie Clark.
Joel: In this week's episode of 8 Weeks Out TV, we're going to give you week four of our free four week conditioning program.
All right. So it's week four, the last week of our free four week conditioning program, and it's time to add in the final method.
Howie: Save the best for last.
Joel: Absolutely. Before we get to that though, we're excited to let you know that we finally finished up the Conditioning Blueprint DVD, which was from the seminar we did out in New Hampshire, or I did out in New Hampshire. We're going to go ahead and give you a little taste of what that's going to have in it and talk more about the program after that.
This DVD is really going to show you how to target, specifically, the energy system development requirements of lots of different athletes.
Joel: Assess your athletes in their sport or in these environments where you're able to see what does their body do when it's fatigued.
From reading Joel's work and seeing who he's worked with, you can tell that he knows what he's talking about.
Joel: I think the best thing about the methods and the exercises and the principles we have today is that they're time tested. These are methods that we've used with top athletes, like Demetrious Johnson, Rich Franklin, Tim Boetsch, top combat sport athletes out there. They can see that what we've put together works. Anyone who buys a DVD can expect to first be told what conditioning is and how it works and get a better understanding of the principle behind it.
If you're a strength coach and you want to make your athletes better, you need to get a product like this. You're making an investment to make your athletes better because they're going to keep coming back and making an investment in you.
Joel: Again, the Conditioning Blueprint DVD is coming out April 9th. If you want to get on the pre-sale list and grab it before anybody else, just enter your name and email. I will let you know how you can do that.
Howie: Yeah. I was lucky enough to grab a sneak peek. I think it's going to explain a lot about long-term conditioning for everybody. Knowing just how to piece it together and kind of everything we're talking about, it's an awesome resource to have.
Joel: Yeah, absolutely. Again, April 9th. We'll have it out to you then. But in the meantime, let's get back to the program. Again, we're at week four. What we're going to show you today is really Howie's favorite method.
Howie: Cardiac power.
Joel: Or least favorite method. Cardiac power intervals. Let's take a look at how to do those.
All right. So the last method we're going to cover in the four week conditioning program is cardiac power intervals. As you can see from Howie's face, this is a grueling method. It's demanding. The idea here is really to drive your heart rate up to its maximum. You want to pick an activity like sprinting, maybe riding up hill as fast as you can, or not shadow boxing but some sort of pad work or bag work if you're a combat athlete.
You really want to drive your heart rate to its maximum. You're going to do these intervals until you can no longer do them anymore. As you can see, Howie's done here. Really 90 seconds to 2 minutes is the general guideline for the cardiac power intervals. These are a grueling method. You really want to get your heart rate as high as it can go, which basically is going to require going all out for one and a half to two minutes and really just letting the heart rate peak.
You want to also make sure you're using a heart rate monitor in this, because you want to have a gauge of where you heart rate maxes out at and what your true max heart rate is. As you can see, you're going to have to rest significantly between these.
We're going to do a couple different variations. We're going to either do 2 minutes on, 1 minute off, or we're going to do a shorter 90 seconds on, roughly, then resting for 3 to 4 minutes. We'll cover more about that in the program. Really, the idea here, the central idea is you've got to get your heart rate up to its maximum. You generally want to keep it there for 30 seconds, which is why you have to do a little bit longer duration. You have to go balls out. There's no half-assing cardiac power intervals, or you're not going to get the same benefit.
As you can see from Howie's fatigue there, you are going to get fatigued. This is a hard method. That's really why we've left it to week four, because we've built your conditioning for the previous weeks. Now, it's time to take it to the next level. Cardiac power intervals are the way to do it. So let's talk about how to put them in the program.
All right. That was cardiac power intervals. Again, really, this is the final week of the program. This is the time to kick it up a notch. Again, you should have the program emailed to you. We really would, jst as a general guideline, if your HRV is above 80, resting heart rate below 60, and hopefully it's changed at this point in the program, if you meet those guidelines, you're going to throw those cardiac power intervals in there twice a week. You're generally going to do a higher range.
I know Howie's laughing because they certainly are difficult. But again, we've built up to this point. We didn't just throw this at you week one. You're going to want to do those twice a week. You're going to do somewhere in the neighborhood of 6 to 10 repetitions. You can read more about the program. If you're on the other side of the scale, you're really just going to throw those in once this week, because that's really all you need.
Anything to add there, Howie?
Howie: No. Once again, they're just very challenging. Excuse me. I think that you will see tremendous gains with them. Just follow them how you talked about how to attack those cardiac power intervals. Just watch your conditioning improve.
Joel: Yeah, absolutely. Again, if you really want to keep going on this program, the DVD is coming out April 9th. That's the Conditioning Blueprint. For everybody that does buy the Conditioning DVD, we're going to go ahead and send you the next four weeks of this program. That's one of the things a lot of people have asked. What do we do after this?
Howie: What's next?
Joel: What's next?
Joel: Again, if you pick up a DVD for us, April 9th, we're going to go ahead and give you the next four weeks of the program. That's really just going to build on what we've covered on these last four and take your conditioning up another notch.
Howie: Yeah. Right. The conditioning, what we've given away with that DVD, you're going to constantly see that progression.
Howie: That's it. It's that long-term improvement, which I think everybody is looking for.
Howie: This is how you do it. This is the foundation.
Joel: Yep. Thanks again for watching. This has been our free four week conditioning program. Feel free to send us an email. Make sure and pick up the DVD on April 9th. I think it will really help you understand how to keep writing programs and how to keep building on the concepts that we've covered over the last four weeks. We'll see you again next episode of 8 Weeks Out TV.