5 Ways to Improve Your Conditioning

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Aangezien het Joelletje in het artikel weer eens een poging doet om spulletjes te verkopen, heb ik het enigszins aangepast... het zijn er iets minder dan 5 geworden


Getting in great shape might not be easy, but there’s more to conditioning than simply training as hard as you can. After all, if it was simply a matter of nothing more than hard work, professional fighters would never gas out. The following three tips will help you supercharge your conditioning and get the most out of your training this winter by training smarter, not just harder.Tip #1 Use the High/Low Model

Although the High/Low model was originally developed for track athletes, it can easily be effectively applied to combat sports and conditioning. The principle component of this system is to separate your training into high and low days. This allows for the body to perform at its peak when it’s ready to do so and then gives it a chance to recover in between hard training sessions.
On the high days, you’ll want to perform high-intensity intervals and explosive strength type exercises while keeping the overall volume moderate. On the low days, you’ll instead keep the intensity much more moderate and give your body a chance to recover fully. The low days are a perfect time to include technique work and drills and lower intensity conditioning like roadwork circuits.

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Tip #2 Include roadwork circuits in your training

In recent years, roadwork has gotten a bad rap and largely shunned as an ineffective waste of time by many in the strength and conditioning community. The truth remains, however, that many of the best conditioned and successful athletes in combat sports throughout history have always included some form of roadwork in their training and continue to do so.
Lower intensity work can speed up recovery, improve aerobic fitness, and doesn’t take as much of a toll on the joints as higher intensity interval training methods often can. This type of work doesn’t have to mean hitting the pavement, though, and more combat sport specific exercises can be used.
Try including 4-6 exercises such as shadowboxing, jump rope, med-ball throws, stationary bike, bodyweight exercises, etc. for 5-10 minutes performed in circuit fashion each once or twice a week. Keep your heart rate between 130-150bpm throughout the entire training session for maximum results

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Tip #5: Increase Your Training Frequency

Regardless of what’s being put into the headlines these days, there is a reason that high level endurance athletes put in massive hours of training, because it works! Combat athletes don’t need the same level of aerobic fitness and they don’t need to spend hours and hours running or biking or doing activities like that, but if conditioning is the goal, you will need to put in the time to make it better, there are no shortcuts.
One of the biggest mistakes fighters often make is that when they want to improve their conditioning, they try to do so only by training harder. They up their intensity, start doing more intervals, hit the pads more, etc. While all this plays a role in conditioning, there is always a trade off between volume and intensity. You can’t train with both high intensity and high volume for long before you end up overtrained and/or injured.
The best way to improve conditioning is to find the right balance between intensity, volume and frequency. The truth is that for the purposes of conditioning, frequency matters..a lot…and most athletes will get more out of puttng in more time at a lower pace than killing themselves every time they hit the gym. If you train so hard that you can only really get in 3 solid workouts a week, that leaves 4 days you’re not training and that’s a conditioning killer.
The best solution to this problem is to train 2-3 days per week hard and 2-3 days per week easy. In other words, follow the high/low model described earlier.

[FOCUS]

drie dus....

ik heb nog een stukje vet gedrukt, omdat dat de valkuil is van elke serieuze atleet....
in eerste instantie wil je dus MEER trainen, niet zozeer zwaarder/intensiever.
Dan ga je varieren, je wisselt zware dagen af met lichte dagen. Zo kan je blijven trainen en toch goed herstellen.

Door je duurwerk (matige intensiteit, duur relatief lang) toe te voegen blijf je je basisconditie (namelijk een goed functionerend hart-long systeem) trainen, zonder dat het zo'n aanslag op je lichaam is, dat je andere trainingen niet voluit kan gaan.
Het hoeft niet per se looptraining te zijn, het mag van alles zijn, zolang je maar de intensiteit matig houdt.

Intensiteit slaat oa op stootbelasting (de klappen die je gewrichten te verduren krijgen), de belasting van je spieren (hoe zwaar of hoe explosief of hoe intensief ze belast worden), en op je hartspier en je longsysteem. Ook je zenuwstelsel kan dit makkelijk behapstukken.

Het herstel van deze trainingen is vrij snel en gemakkelijk, dus je kan deze trainingen extra toevoegen, zonder dat dit ten koste van je kerntrainingen gaat.


Joelletje geeft dan in het artikel ook richtlijnen voor de hoogte van je hartslag enzo en pleit voor aanschaf van allerlei hartslagmetertjes, maar als vuistregel kan je het volgende aannemen; je moet (licht) hijgend het duurwerk verrichten, je zou nog moeten kunnen praten tijdens het uitvoeren van deze activiteiten, het totaal van de training moet je zeker minimaal een half uur kunnen volhouden en daarna moet je niet helemaal uitgeput en kapot zijn, maar juist een gevoel hebben alsof je nog wat energie overhebt...

[FOCUS]

hmmm ik had nog een stukkie erbij getypt, maar dat moet eerst door een mod worden beoordeeld....
will be posted....

[Danielos]

Thanks, interessant artikel!