In week four of the conditioning program, the final method is introduced into the program. This method, known as Cardiac Power Intervals, are extremely effective and are some of the most intense intervals there are. The goal is to drive the heart rate up as high as possible, watch the video.
Cardiac Power Intervals
Developing the cardiovascular system’s ability to deliver oxygen is of central importance to improving conditioning. A great deal of research has validated the connection between central factors such as cardiac contractility and VO2 max, power at anaerobic threshold, etc.
In other words, the more oxygen your heart and vascular network can deliver to the working muscles, the higher the potential for aerobic energy production. In the preceding weeks, the overall load has been gradually increasing, but in this week four, it’s time to up the load by focusing on developing the heart’s ability to deliver oxygen at higher intensities.
The changes that take place as a result of such high-intensity intervals are likely an upregulation in the mitochondrial content of the heart itself, shifts in the isozyme of muscle fiber of the heart, and there may even be an increase in mitochondria in the brain itself.
More details of how different training methods work can be found in my book, Ultimate MMA Conditioning
At this point in the training program, it may be necessary to use various recovery methods in small volumes to prevent overtraining. This is particularly true if you haven’t been using BioForce HRV to monitor and manage your training throughout the program.
Specifics on the type of recovery method you should be using will be discussed in an upcoming video that will be posted shortly. The most important thing to understand is that using the wrong recovery method can actually slow down recovery rather than speed it up.
Doing too much of this type of work can also slow down progress in general. Recovery methods should only be used to prevent the body from getting into an overtrained state, not simply to recover faster. Using recovery methods too often can slow down progress and prevent the body from adapting to the training stimulus.
As discussed in the video, The Conditioning Blueprint will be released on Tuesday, April 9th. As a special bonus, anyone that purchases the DVD within the three days will be getting the next 4 weeks of this conditioning program included with the DVD.
The material covered on the DVD is focused on programming and if you’re interested in learning more about how to write effective conditioning programs, this is definitely going to be a DVD that will help you.
All the details will be coming soon…