St. Louis MO Mixed Martial Arts Class - Fitness Fighting Fun
In our self-defense class you'll practice and drill MMA fight techniques from the fundamentals of Western and Thai Boxing; Folk and Greco Roman Wrestling; Judo and Jiu Jutsu
Classes in Mixed Martial Arts style Boxing, Clinch Instruction (Grappling / Striking / Throwing / Takedowns), and Groundfighting Training (submissions / chokes / strangles / elbows & knees on the mat)
HIGH INTENSITY INTERVAL TRAINING
Endurance Training for Fighters and Fat Loss
"Taku" is the screen name for Liam Bauer on the www.mma.tv discussion
forum. Liam has over 15 years of strength and conditioning experience to back
up the training programs he devises for athletes under his supervision. This
is his answer to the Mixed Martial Artist’s question “What’s
the best way to develop more endurance while fighting?”
To be honest, this isn’t just the best way to build fighting endurance,
it is the best way to burn fat, the best way to develop a healthier heart
– it is an all around anaerobic/aerobic workout. THROW AWAY YOUR 40
MINUTE, STEADY PACE, CARDIO WORKOUTS. THROW THEM AWAY.
This workout was created by Liam for www.straightblastgym.com but he has given
me permission to post it here as well. If you have any questions you can contact
Liam at: strengthonline@yahoo.com
Liam is a wonderful person and knows an immense amount about strength, endurance,
and attribute training for sport. Whatever he’s charging these days
for his advice – it’s worth it. I recommend him based on his experience
and success training pro and semi-pro athletes and his character.
The article below is abridged.
THE PROGRAM
The 15 minute warmup remains the same throughout the first three phases of
your H.I.I.T. protocol. After this 15 minute period proceed immediately to
the high intensity intervals, which will be different based on the number
of weeks you have been working this program. During the intervals you should
be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always
finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E.
scale.
n The Warmup 15 minutes total :
5 Minute warm up - level 3-4 on your R.P.E.
5 Minute warm up - level 5-6 on your R.P.E.
5 Minute warm up - level 3-4 on your R.P.E.
n The Work:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.
Weeks 5 &
6: 6 X 45 seconds work + 30 seconds recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.
Weeks 9 &
10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.
n The Cool down:
5+ Minute cool down -level 3-4 on your R.P.E.
STRETCH EVERYTHING NOW – SPINAL TWISTS AND BENDS, HIPS AND GLUTES, SHOULDERS, CALVES !!!
WHAT IS R.P.E. ???
When designing your program it helps to have a way to measure intensity. We
will use a simple yet effective method known as an R.P.E. or Rate of Perceived
Exertion scale. This scale allows the exerciser to subjectively rate his/her
feelings during exercise, taking into account personal fitness level, environmental
conditions, and general fatigue levels. Perceived exertion ratings correlate
highly with measured exercise heart rates and calculated oxygen consumption
values. The R.P.E. scale has been found to be a valuable and reliable indicator
in monitoring an individuals exercise tolerance and is often used by fitness
professionals while conducting graded exercise tests. Here is an example of
how to create your own personal R.P.E. scale. We’ll use the numbers
** 0-10 where 0 = nothing at all (the feeling of sitting at home watching
TV) and 10 = Very, very hard (the feeling of running as fast as possible for
100-400 meters). You can actually use this R.P.E. scale as a way to measure
both intensity and progress. If you are training on a machine* at resistance
level 5 and you feel you are at an "8" on your personal R.P.E. scale,
you know you have improved when your R.P.E. for the same exercise and resistance
level has dropped to a "6" after several sessions. In the following
program I will make suggestions for R.P.E. intensity levels to work towards
and it will be up to you to match those levels of intensity to your current
ability using your personal R.P.E. scale. The program consists of three progressive
4-week phases designed to build and then maintain a base level of "Anaerobic"
endurance.
Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
TAKE IT ONE WEEK AT A TIME AS OUTLINED ABOVE:
The first weeks will lay the foundation for the following weeks. Obviously
you can not sprint for 90 seconds at the same pace you can keep up for a shorter
duration. Your job is to go as hard as you can for the given time specified.
During recovery periods you may go as slow as you wish but DO NOT STOP MOVING!
Active recovery is always better than passive recovery and will help remove
the buy-products of your anaerobic overload more effectively. Once you reach
phase 3, you can remain there in maintenance mode. Avoid boredom and stale
training by changing machines* every 2-3 weeks as well as continually striving
to train at higher resistance levels on each machine. * If you feel you are
not fully recovering be sure to add extra rest days where needed. These sessions
should be done 2-5 times a week, experiment to find what works best for you.
Do your best to get in at least two sessions per week. If you are diligent
you should start noticing an improvement right away. By the time you finish
phase three you should be on your way to having a 30-gallon gas tank.
RECOMMENDED EQUIPMENT:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.
These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.
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St. Louis MO MMA Training Classes and Self-Defense Techniques in all Three-Fighting Ranges located in St. Louis Missouri
