Conditioning 101 Method #4
The last 12 months of my own training has been spent with one sole goal…to improve my energy systems. The biggest lesson I have learned which I would like to pass on to you is YOU HAVE to send a clear message to your body for what changes you want it to make.
Some adaptations occur best when there is a decrease in oxygen in the muscle for example whereas others teach the body to utilise oxygen better and so require an abundance of it!
This series of posts will give you a better understanding of how to create a program that will quickly give you the specific changes you require.
Explosive repeats
Training for sports that require you to express power for a sustained period is a challenge. Whether it is Football, Crossfit, rugby or MMA you are preparing for how can you ensure you are not becoming one paced?
There is of course a place for longer intervals which we will cover in later posts.
If you want to increase how quickly you recover from explosive bursts however, it’s essential to train in a way that will cause that specific adaptation. Get it right and you will not only increase your fast twitch fibre’s aerobic capabilities but you will also increase the rate of lactate oxidation in your slow twitch fibres.
How to;
As the name indicates you need to select explosive exercises. Squat jumps, explosive bench press, split squat jumps weighted and explosive prowler sprints are al good options.
Complete 6 sets of 10 seconds of work with 60 seconds of rest (This is called a cluster) do 2 clusters per exercise and 3 exercises per session.
In between clusters take 3-8 minutes of active rest, where your heart rate is in recovery (usually below 130bpm)
Here’s an example of a session;
1) Barbell back squat jumps 6×10 seconds effort 60 seconds rest
8 minutes of
Jog 80 meters
Jump rope 40 seconds
10 sit-ups
2) Barbell back squat jumps 6×10 seconds effort 60 seconds rest
8 minutes of
Jog 80 meters
Jump rope 40 seconds
10 sit-ups
3) Explosive push-ups 6×10 seconds effort 60 seconds rest
8 minutes of
Jog 80 meters
Jump rope 40 seconds
10 sit-ups
4) Explosive push-ups 6×10 seconds effort 60 seconds rest
In week 2 and 3 you can progress by increasing the work period of the explosive intervals and reducing the rest interval. For instance in week 2; 12 seconds of work 40 seconds rest and week 3; 15 seconds work 30 seconds of rest.
Training to get a specific adaptation from your training is a real must if you compete or you are planning to compete. Gassing out on the pitch or in competition can be the difference between winning and losing.
Train smart and start dominating!
Spence
