Nov 29 2014

Boxing Conditioning Exercise: Tred Sled HICT Workout.

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Nov 21 2014

Boxing Conditioning Workout: Airdyne Bike HICT Training.

AIRDYNE
Love our airdyne bike but it doesn’t have a resistance option. So I created my own this morning with some ankle weights and super mini bands attached to them along with a purple band attached to the handles and across my back.

Brutal upper body resistance and my legs are feeling it to, can also feel it in my core with the arms reaching forward.

HICT workout, 3 sets of 15 min. 5 min rest between series. Intensity with the volume make this nasty but extremely effective increasing the aerobic capacity of your fast twitch muscle fibers so you can go harder longer.

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Oct 31 2014

Boxing Conditioning Workout. HICT Endurance Training.

TREDSLED

Great HICT workout this morning. (High Intensity Continuous Training)

This is our version of a tred sled. Louie Simmons created the non motorized tred sled, which is used regularly at Westside Barbell, treadmills can work too.

This treadmill is on a 2 grade incline and is obviously shut off, to work it must be.

As you can see I have mini bands choked around a 120lb dumbbell and I’m wearing 10lb ankle weights on each ankle with a 80lb weight vest. Bulgarian bags work well too for external resistance.

Simply walk by driving the belt with your feet.

This is extremely challenging.

I got HICT from Joel Jamieson’s book Ultimate MMA Conditioning. Over the past year I have had a massive paradigm shift on aerobic training in my gym and my own training.

HICT is one his 8 methods that effectively improves the aerobic system and power of it.

This method works very well because it combines high intensity with high volume. You cant get this from any other method. Using maximal resistance recruits the fast twitch fibers with the slow movement which allows for the increased volume improving their endurance capability. So this method improves the endurance of your fast twitch fibers which then increases their ability to produce ATP (fuel) much longer before tapping out.

I did 2 sets of 20 minutes each this morning with a 5 minute rest between sets and an average HR of 163bpm. You can use active rests core or accessory work. That’s training economy there as well.

Beginners depending on their preparedness/fitness level can start with 7 minutes but ultimately working up to between 10-20 minutes. Keeping your heart rate between 150 and the 160bpm under your anaerobic threshold. For 2-3 sets. With rest of 5-10 minutes.

Other tools such as bikes/elipticals with resistance, box step up, walking lunges etc work well too.

I’m looking into a versaclimber for our gym. That will come in handy in frigid winter temperatures. As does this homemade tred sled.

I feel great about the conditioning I have built. Using this intense method gets you in wicked shape. You ARE in shape to be able to perform 2-3 sets. My clothes were DRENCHED with big puddles of sweat. You do work!

Give it a try.

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Thank you.


Jul 1 2014

Boxing Conditioning Tips: Save Joint Wear & Develop The Areobic System with These Tools.

When developing aerobic capacity through cardiac output training don’t just think roadwork.

Anything in excess is not good, overuse injuries occur from that, over use. While running does elecit 5-7 times your bodyweight of forces on your joints.

While I do love running long distances and have my fighters and athletes as well. It’s in moderation as other tools work just as well in developing aer…obic capacity.

Like a very simple tool in the jump rope.

The versa climber is excellent if you have access to one, as is the airdyne bike, battling rope, and sled. We use all in our gym. They all save joint wear as well.

So while road work is great for cardiac output training it comes with a price of joint wear. Cycle the above tools is for a more productive joint preserving approach.

Think outside the box in your training. That’s where the real results are made.