Despite the effectiveness of interval training, it can be somewhat limited for a combat athlete who competes in such a multifaceted event. Consider the use of interval running for an example. Interval running is an excellent conditioner, but much of the work is performed by the lower body. The upper body is largely excluded from the conditioning workout.
Fortunately, we can improve on the traditional concept of interval training. I use the phrase Enhanced Interval Training (EIT) to label conditioning drills that combine resistance exercise with the primary interval exercise.
For example, consider the following (traditional) interval running workout:
Run 400 meters
Rest 60 to 90 seconds (active rest such as light jogging or shadow boxing)
Repeat
Continue until six intervals are completed (each interval = 400 meters) Those who have run 400 meter intervals can testify to the intensity. This distance will develop both aerobic and anaerobic fitness. Yet, despite the effectiveness of the 400 meter interval, we can improve the workout with a simple modification.
Simply add a resistance exercise upon completing the interval.
For example, upon completing a 400 meter interval, you will be experiencing fatigue from the run (ex. breathing heavy, legs are tired, etc.). Next, you will drop to the ground and perform 20 pushups. A set of pushups is much more challenging when performed immediately after a 400 meter run.
The interval session is enhanced, and becomes the following:
Run 400 meters
Perform 20 pushups
Rest 60 to 90 seconds (active rest such as light jogging or shadow boxing)
Repeat
Continue until six intervals are completed
This minor adjustment makes the workout much more challenging.
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You can enhance traditional intervals with a countless selection of exercises.
Pushups are just one of many options. Other examples (certainly not a definitive list) include slamming a medicine ball, lifting a sandbag, performing a dumbbell lift, or working through a brief series of bodyweight exercises.
Another option for enhanced interval training includes short duration sprints.
As discussed on the DVD, you could perform a sprint and retrieve drill with a medicine ball. This drill requires nothing more than a short strip of flat land and a cheap medicine ball.
Throw the medicine ball, and then sprint to retrieve it. Continue this sequence for two, three, or even five minutes. For example, if you are a mixed martial artist who competes with five minute rounds, you can replicate the work-to-rest ratio with this drill. Incorporate various throws throughout the drill. Rest one minute between circuits and continue for three to five total circuits.
Hills are also ideal for EIT. Sprint uphill, and perform a resistance exercise at the top of the hill. Hill length will vary based on location. In most cases, 50 to 100 meters is ideal.
For example:
Sprint uphill
Upon reaching the top of the hill, shoulder a sandbag for 10 reps
Walk or jog lightly down the hill and continue for 6 to 10 sprints This low-tech workout is enough to challenge the most elite athletes.
As you can see, Enhanced Interval Training is convenient, intense, and does not require an investment in expensive training gadgets.
II. Integrated Circuit Training
Integrated Circuit Training is another intense, full body conditioning protocol.
Before discussing the specifics, I should point out that these classifications are general. When looking through the sample workouts within this manual, you will see that many routines could be classified as either ICT or EIT. Don’t be too concerned with specific classifications and definitions. I simply use these terms to offer some general direction and understanding.
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Integrated Circuit Training is a protocol that combines several exercises into one fast-paced circuit. This protocol was discussed in the Never Gymless training manual. ICT workouts blend strength and power with endurance.
Multiple attributes are grouped for obvious reasons. Each physical quality means little by itself. Power without conditioning is useless. Conditioning without power is equally useless. A successful athlete must be well-rounded. He must remain strong, fast, and powerful throughout the competition.
To understand the sport specificity of this protocol, look no further than an actual fight. You will call on multiple physical attributes. Each energy system will be engaged, as you display speed, power, endurance, technical skill, agility, and more. What better way to prepare for such a diverse environment than working through drills that simulate the physical demands of such an environment.
Integrated circuit training will force you to dig deep and push through the unavoidable fatigue that has mounted. Regular use of these drills will develop an enduring body and unstoppable mind. The ability to display skill in a fatigued state is a unique skill. To develop this skill, you must train for it.
As for ICT workout options, there are countless variations. Workouts can be bodyweight based or can include numerous modalities such as free weights, odd objects, medicine balls, punching bags, and resistance bands. Clearly, most conditioning drills (that involve multiple exercises) fall under the general category of integrated circuit training.
One example from the Never Gymless manual is listed below:
100 rope turns with jump rope
10 Plyometric Pushups
15 Medicine Ball Slams
20 Lateral Jumps over the med ball
o Repeat 8 times, striving to finish all 8 circuits as fast as possible There should be no rest between the four exercises. You can then rest if necessary after completing a trip through the entire circuit (ex. 30 to 60 seconds). Strive to perform all eight circuits with minimal rest.
As you can see, you can mix and match an endless assortment of exercises into brief, yet intense conditioning circuits. A little creativity can go a long way. I encourage you to create your own conditioning circuits and challenges.
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