I train elite professional fighters,in Boxing, Kickboxing & MMA. It is such a complex and complicated process. One mistake I see often is too much LSD having a negative effect on striking power. There are also a lot of issues with program design and specificity of training.
not to bother you, but what is the real difference between cardiac power intervals and latic power intervals? sure, one is aiming for max power while the other is aiming for max HR, but as an athlete... I have no way to measure that difference. especially since both movements use high intensity similar rest intervals. Let me know if you see this. thanks either way, great video
Thank you, subbed. I do weight training stuff quite often (not very low reps) but my vo2max still quite poor. Any of these could help or do u think u should focus on one specific type for improving vo2max? 🙏
Amateur boxer with limited training time. I do 3x HIIT sessions per week either on the treadmill, rower, crosstrainer or air bike. No other cardio apart from boxing class. Usually do a tabata style workout to keep HR high usually for 3-4 minute rounds
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.
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
What’s the difference between lactic capacity intervals and cardiac power intervals? They both seem similar in that the work period is 60-120 seconds and involve getting the heart rate up as high as possible. Is it just the work-rest ratio and the type of modality used?
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
For Aerobic Training when you mention Threshold training would you liken that to the CSCS Book Pace/Tempo Aerobic? If not can you share some differences?
wouldn't cardiac power intervals be more anaerobic due to it being 1-2 minutes intervals at near max hr? does high intensity work your aerobic system more?
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.
