[quote]Xen Nova wrote:
^^this is what I meaned by informed questions, at least give the guy answering you something to work with not “dude i wanna be badass…what do i do?”.
- Have a scheduled recovery day (if not DAYS), depending what you’re doing in the gym you should consider adding in some sort of barbell or dumbbell complex that also hits either your strength endurance or power endurance needs. It’s largely individual and you need to find out what works for you and gives you peak performance.
Generally speaking you can go hard for a few weeks with minimal rest, then take it slow for 2-3weeks then go hard again. But you still need at least ONE day where you fucking chill
2)Sounds spot on to me. Outside of other little shit, drills, prehab/rehab, stretching or wtfever, your conditioning work shouldn’t last must longer than your “fight time” will (ifyou’re doing one balls out circuit like that).
- If you already have a good aerobic base, you can keep it up through various means. Not necessarily just jogging. Get a heart rate monitor, learn your aerobic range, and shadowbox staying in the aerobic range for 20-30min, it will:
A) improve your technique B)Drill your technique C) improve aerobic base & provides all benefits of aerobic exercise D) easier on your joints
On the otherside, there’s a reason nearly every single champion does some form of roadwork. It toughens you mentally, it’s refreshing, it keeps your bodyweight down, it sparks your appetite… the benefits are numerous. Too many guys poo-poo steady state cardio without thinking about it outside of their science notebooks.
Again it’s highly individual, I would encourage you to add in one day of it and see how you feel for a few weeks, then add in another. I wouldn’t advocate more than 3 days per week…
three is getting to be too but has benefits depending on your goal, two is pretty ideal depending what else you have going on, 1 might be all thats necessary for most people who are doing various other forms of conditioning.
Then again, thaiboxers run twice a day everyday. 99% of champion boxers run everyday. There has to be something to it.
Thanks for the feedback!
I’m gonna schedule a rest day on sunday, don’t wanna burn out. Actually I might hit a couple CSW sessions since they’re not very physically demanding (compared to my lifting or conditionning sessions anyway).
As for weightlifting since you mentionned barbell complexes, I lift 3 times a week, usually pick 3 big compound exercices that I perform as 5x5, then pick 2 somewhat less all-around moves which I’m gonna be working 4x7 with.
(EDIT: Those are NOT dumbbell kickbacks or fuckin’ curls, when I say less all-around I’m talking about pretty much everything outside of DL’s, squats and clean and presses.) I rarely go to failure, always use about 70-80% of my max capacity and strive to add weight every other session.
Does this suck? Should I be making any changes?
Lastly, do you recommend any brand of heart rate monitor? I always just thought I’d keep it simple with my conditionning and train till I crumble but you can never be precise enough right.
Thanks again for your insight