Ultimate MMA Conditioning - Page 9

Donald Lee · 01-20-2011, 06:25 AM

I've tried doing HICT complex style in the past, and grip strength was usu the limiting factor, even with straps. You could try doing GM with that 30# chain.

Also, 2 sets of 20 minutes is your ultimate goal. You can start with 1 set of say 12 min and work your way up. Without a HR monitor though, it may be hard to gauge either you're at the appropriate intensity level.

Grissim Connery · 01-21-2011, 07:46 AM

Quote:

Originally Posted by Donald Lee

You could try doing GM with that 30# chain.

what's GM?

Quote:

Originally Posted by Donald Lee

Also, 2 sets of 20 minutes is your ultimate goal. You can start with 1 set of say 12 min and work your way up. Without a HR monitor though, it may be hard to gauge either you're at the appropriate intensity level.

that's good to hear. i felt like a slug after finishing. i think i'll do hict after tempo work. i came in with the plan of just doing hict that day, and thus i tried to dedicate a lot of time to it. a nice 12-15 min session after tempo or strength work would be nice.

hict should be renamed to mule, cause that's what you feel like. you're just sitting there, trudging for a long time.

Samuel Hughes · 01-21-2011, 07:58 AM

GM = good morning, I think 20 mins of that might put me out of commission for a few days though

James Evans · 01-21-2011, 08:37 AM

Quote:

Originally Posted by Samuel Hughes

GM = good morning, I think 20 mins of that might put me out of commission for a few days though

That crossed my mind too!

Peter Dell'Orto · 01-21-2011, 09:21 AM

I think 20 minutes of good mornings would put me down for months. Even the tiniest fatigue-induced form error is going to add up over the course of 20 minutes, and my low back can't take that.

That's why personally I'm going to stick to step-ups and if possible cardio machines. No sense turning my aerobic work into a chance to screw up my form and then screw up my back. But if your body can take it, don't let me stop you.

Donald Lee · 01-21-2011, 10:40 AM

Yeah, the GM could be a very bad idea, but it might work out with a very light weight, a comfortable ROM, and not being too anal about knee flexion. I don't think I ever worked up to anything near 2 x 20 min with the GM though.

HICT is supposed to feel mind numbing and not feel like the CrossFit-style muscle and heart bursting. If you're able to achieve this mind numbing state with the GM, then it's probably at approximately the right intensity.

Grissim Connery · 01-21-2011, 11:29 AM

yeah i felt pretty mind numbed. my breathing felt like it would for a long, slow run. i was able to talk to a friend of mine who was sitting near by.

Grissim Connery · 01-31-2011, 07:02 PM

been playing with some of this. here's some thoughts:

i feel that doing tempo work and hict the same day works well. for one, it just seems hard to find a decent upper body version of hict w/o the legendary versa climber. second, i've been skipping tempo squats since i can't squat heavy later in the week if i do tempos (i'm a bitch, i know, but i can't squat more than once a week at all unless i cut out everything else i do). thus i hope that hict box step ups w/ a little added weight gives a similar aerobic benefit of tempo work to my posterior chain. meanwhile the upper-body tempo work takes care of aerobic benefits up there.

i'm gonna try tempo SLDL, but that might suck really hard.

explosive repeat is just fun, but doing 8 minutes of light aerobic work between every series or exercise is a little boring. at most i do 3 minutes of jump rope. it does seem to fire you up for the next series though.

Peter Dell'Orto · 02-02-2011, 07:45 AM

I've been doing the explosive repeats with shadowboxing in between. That seems to work really well - I find my last set is more explosive than ever before, and I feel more energized after 3 minutes of shadowboxing.

Yael Grauer · 02-06-2011, 12:48 PM

I want to experiment with it as well. I have a tournament in about 9 weeks so thought I could do the 8-weeks out protocol. It is totally confusing though. For example, for week one it says to do just 2 sessions of cardiac output, tempo, HICT, HRI, aerobic plyo and explosive repeat. But when you look at those actual sections it says you can do all of them twice a week except for cardiac output which can be more often and tempo which is only once a week. So do I do a session of say cardiac output, tempo, HICT, HRI, plyo and explosive repeat and then another session of cardiac output, HICT HRI, plyo and explosive repeat?

Also, I still wanted to lift weights (high volume, lower weight) until I was about 4 weeks out but it's not mentioned in his program specifically but I think it's still okay?