NEW Study Reveals How To Get Better Conditioning In LESS THAN 30 Minutes A Week 

James- a few observations if I may: 1. I agree with general characterisation of aerobic=central/cardiovascular adaptations anaerobic/ = peripheral /muscle adaptations. 2. This may imply that the muscle adaptations are specific so that utilising a bike or running for high intensity work would produce adaptations mainly in the leg muscles. 3. My experience is that running or any lower body dominant activity alone is not optimal for grappling sports. 4. My reading is that anaerobic adaptations peak at around 5/6 weeks. Whether or not this is accurate my experience is that it is difficult to tolerate intense anaerobic work more than that period and therefore it is neither necessary nor beneficial to programme in more than 6 weeks anaerobic work. 5. Some authors distinguish between anaerobic capacity and anaerobic power as distinct categories, but it is not clear to me what exact process produces such different adaptations or how you would directly measure them apart from changes in performance. 6. I would like to hear more about the length of interval and rest periods to clarify what effect different rest schemes produce.

Project total conditioning got to similar results in 1975, proving that strength training done adequately improves conditioning without beating up joints. Its interesting that nowadays HIIT is more common in studies than HIT. You can do High intensity with low impact to improve all aspects of functional ability.

Was that a clip from Gabriel Varga i just noticed? And this looks a lot like his "running routine" on the football field.

Could you just do this type of SIT without any other type of conditioning? Maybe 1 LISS a week ? Or do you need Threshold work, etc..