Thread: Hiit

i'm almost sure someone is going to jump all over this post for somme reason or other almost legit or otherwise, but try going to a field or open space or steep hill ..
sprint one length - drop - pump a set of pylometric exercises or a body weight set. 10 - 20 - 30 should be ample. -
jump up sprint to the end or half way or lap the oval or feild dropping every 40 meters or so and go for a set of something . Build up to maybe 3-5 sets of different exercises using different muscle groups at different depths and speeds.. even half way down and then dbl time on the rest of the movement after holding a few seconds..- dont forget jump to squat motions and use a wide range of different heights and angles to work off. if you can find a half height railing you can also bring in some pull and chin ups and if you can find stairs then use them aswell.. tricep dips work well as do raises and so on.

Dont forget movements where you might jump and bring your knees up and also walking pylo lunges into a fast as you can sprint back. Also for best results try to vary your breathing and work tempo . Google fartlek training aswell ..
I don't have a chance to do that myself atm so I'm almost jealous.

enjoy.

Blooming tianshi lotus.

Search.

TeenBodybuilding.com - Justin Palermo - High Intensity Interval Training!

True sprints are less than 15-20sec in duration.....that may even be stretching it.

plyos are not for conditioning.

it really depends on the length of the work to rest interval you want and what you are trying to accomplish.

On another thread Danny saked for advice on conditioning and technical form for boxing. Plyos are a fairly popular part of several world title holders I know . Once again i disagree with you. Geejus you'restubborn.

plyos are part of many programs.....intense plyos are not good for conditioning as the rate of force development slows down and the technique tends to go out the window.

Can you describe what you mean by intense plyos? I assume leaps and the sort. How do lunges compare? It feels like I have seen plyo workouts implemented everywhere.

well im talking about no body weight excercises. i already do them. i want only sprinting. so Funk you recomend 15-20 second sprints? how much rest? and as many as I can do? and should i ever once in a while do 60 second run?

How long is a boxing round? how many do you need to last for. Muay thai 'll be good for you on that score because they focus on full round power and final sprints pace toward the end themself. a big quick finish can mean the round point . Training the round timing with a skipping rope and at different tempos even up to best sprint + is good for cardio ( 15 sec / 30 / 1 min fast slow medium / fast / medium for interval training).. you'll likely get that in class anyway.. but to train with dynamic strength additions is a whole other dimension of power. That's what ii'm talking about with plyos. I can't believe some ppl won't adimt their out of their specialty areas all else considered , but that's myy .02c worth. If I could find a middle finger saltut-eicon i'd post that too.
Good luck. i'm sure the others 'll look after you as best as they can.

BtL.

my boxing round is 3 min 1 min rest for 3 rounds

i have no tf idea what logic or advice theyy will give you, but i'm saying train in getting your heart rate up to your max comfortable work peak - train that at your round time ( that's 3 min sprint pace ) bring in some tempo training for over the same time in the same sesh - meaning vary it at intervals ( rest periods being at the dropped speed or intensity) .. WHILST you add some explosive strength training with somwe plyometrics.. train to explode at what would otherwise be faitgue .. eat well and drink plenty .. Focus on your slowing down your breathing ( to relaxed forehead smile pace .. just to be technical) as you pick it up and start to feel it and prepare by loading potassium and glycogens ( to help regulate your heart and keep your cell out put and uptake facilitating the burst longevity ) ..It'll kick up it for you to a whoole other explosion and power tap that should you force you to relax and pick it up .. train first compoundly by cardio - even a low intensity aerobic session of any type varying muscle group focus on different days- then follow it up directly with individual assaults with your plyos and dont forget to cool down and stretch and refuel and replenish stores.
I get so much out personal spirit b.s. out of my training myself so I hope that find your way to unleash your best performance.
After the tado, i'm ( (afterthought )almost)sure the others here'll do their best to help you.

Blooming tianshi lotus.

Originally Posted by danny81

well im talking about no body weight excercises. i already do them. i want only sprinting. so Funk you recomend 15-20 second sprints? how much rest? and as many as I can do? and should i ever once in a while do 60 second run?

im training to fight in september, and my trainer is having me run 3 miiles twice a week, and 3 times a week im doing sprints. three, five minuite rounds with 1 min rest between. sprinting 40 yards every 20 seconds for the round. so it turns into 15 sprints per round and you get to rest for however long you have time left between 20 second intervals. this is not including the weights i do 4 times a week. so far this is kicking my ass. i hope my explanation was clear.

wait so you do 3x5 min with 1 min rest
im confused with your sprints.

Originally Posted by danny81

wait so you do 3x5 min with 1 min rest
im confused with your sprints.

3 separate 5 min rounds with 1 min rest in between rounds. during a 5 min round you sprint 40 yards every 20 seconds being able to rest whatever it doesnt take you to complete the 40 yards. so your running at 0 sec, 20 sec, 40 sec, 60 sec, 80 sec up to 5 min. rest 1 minute and repeat rounds 2 and 3

Originally Posted by KentDog

Can you describe what you mean by intense plyos? I assume leaps and the sort. How do lunges compare? It feels like I have seen plyo workouts implemented everywhere.

depth jumps
single leg jumps and bounding
double leg jumps and bounding
etc

When I was training with the world middle weight title holder in thai boxing , he had us run a few miles to start each session ourselves. Directly after that we went into maybe 30 mins - an hr of interval pace skipping with the same exercises as P- Funk said but incorporated into the skip. .. but then our own focus was more on kicks than punches so .. something else might be more appropriate for yourself.
After that we went directly into bag work on various bag sizes and weights and heights including speed balling to drill explosive form and strike tempo change up at interval paces and then into pads at reeally high intensity and with spints and then we wound up with sparring and full body bwe's and stretching. Some of us also trained other aspects in our own outside of class. i'm really not sure about coming to a complete stop for the rest period in these cases.. i don't feel like it facililtates thee best recovery heart rate to pick it up again with so much as slowing right down would..

At least you have a few things to work with anyway .

Blooming tianshi lotus.

Originally Posted by bio-chem

3 separate 5 min rounds with 1 min rest in between rounds. during a 5 min round you sprint 40 yards every 20 seconds being able to rest whatever it doesnt take you to complete the 40 yards. so your running at 0 sec, 20 sec, 40 sec, 60 sec, 80 sec up to 5 min. rest 1 minute and repeat rounds 2 and 3

alright so if it takes me 10sec to run 40 i get 10 sec rest?

if it takes you 10sec to run a 40.....well lets just say it better not take you 10sec to run a 40.

lol. i never timed myself. i could probbably get it to 4. something.

haha....lets say you can probably get it in somewhere between 5-6sec.

4 something....and you might want to consider doing some specific speed and strength work while you are young and see where that takes you.

lol. 5-6 it is. im fast runner im from the hood all we do is run lol.

oh man...where is DOMS when you need him?

Originally Posted by danny81

alright so if it takes me 10sec to run 40 i get 10 sec rest?

yes. and keep it up for 5 min rounds

wait. should i do it for 3 min because i box and wrestle and not MMA?

Originally Posted by danny81

wait. should i do it for 3 min because i box and wrestle and not MMA?

thats the point. your training to not get tired during a 3 min round. so if you do it for 5 min you should be good. ill admit. i worked up to 5 min rounds and had to start at 3 min rounds. by the 3rd 3 min round i was barely getting any more rest than walking back to the starting line before going again

alright how do i find 40 yards tho?

Originally Posted by danny81

alright how do i find 40 yards tho?

do i need to hold your hand while you do this? c'mon man take some initiative. it doesnt have to be exact, pace it out or something. we are talking 120 feet here. it cant be that hard to find a 40 yard distance

lol. alrigt so i guess i will take 40 steps??

Do whatever. I sprint per streetlamps (110ft.).