I've been reading The Ultimate Guide to MMA Conditioning by Joel Jamieson. I finished it and have created my first 8 week block program. The recommended organization (from the guide) is two overlapping 5-week blocks. Block A & Block B, with A having less intensity than B. The intensity of each block arcs up towards the middle of the block and then back down. I chose to work on general endurance first, as my resting HR is in the low 70s. I'll likely continue with another general endurance block after this one. I do plan to do some of the assessments mentioned in the book, after this first block. I don't know my anaerobic threshold yet (can use one of the assessments to get an educated guess at it), and so I chose from training methods that do not require knowing this threshold. Question: For the Tempo method mentioned below, the book recommends 3-4 exercises done in the same session, where the exercises are major compound lifts (bench, overhead press, squat, deadlift, bent over rows, etc). My wife (who knows more about this stuff than I do) mentioned that one generally doesn't train with heavy weight in more than 1 major compound exercise during a session as it will over-tax the central nervous system. Should I be lifting heavy on one of the exercises, and using easier forms of the other 2? (E.g., heavy deadlifts, then lighter goblet squats and lighter bent over rows?) Or should I lift heavier with all of the exercises? Block 7/16 - 9/9 [General Endurance] Methods that I chose for this block: Cardiac Output Target adaptation: Size of left ventricle Reason: more blood pumped per stroke Other benefits: vascular network, slow twitch fibers 130-150 bpm, train towards the lower end of the range at my age swimming, walking hills, or shadow boxing/light bag work At least 30 minutes Tempo Method Target adaptation: hypertrophy of slow twitch fibers via inducing localised hypoxia. Reason: Increasing size of slow twitch fibers improves rate of oxidizing lactate, so helps endurance during anaerobic activity (which produces lactate) Other Benefits: increase in mitochondria 3-4 exercises, 3-5 sets, 8-10 reps. Major compound multi joint exercises. E.g., squat, bench press, deadlift & RDL, pull-ups/pulldowns, bent over rows. Each rep is 2 seconds concentric 2 seconds eccentric, no pause at top or bottom. Constant breathing no holding breath. Prefer to go over time than under it (so 4-5 second reps) Rest: 30-40 sec between sets, 6-8 minutes active rest between exercises HICT (High Intensity Continuous Training) Target adaptation: Improved oxygen utilization (aerobic ability) in fast twitch fibers Reason: This improves endurance Why this type of exercise? Provides very strong stimulus with high intensity + high volume. Other benefits: increase in mitochondria Versaclimber on high resistance, slow speed 10-20 minutes, 1-2 sets, 5-10 min active rest between sets Recommended to have it in its own session, or with light accessory exercise. Explosive Repeat (for aerobic power) Target adaptation: Improved fast twitch aerobic ability and repetitive power output, improve slow twitch fibers rate of lactate oxidation Reason: Improved endurance. Other benefits: Improved rate of aerobic recovery 1-2 series of 6-10 sets of 1-3 exercises with increasing work time & decreasing rest time between sets. E.g., Week 1: 8-10s work, 60s rest Week 2: 10-12s work, 40s rest Week 3: 12-14s work, 30s rest Use 60-30s rest intervals between sets. Use 8-20s work per set. 8-10 min active rest between series & exercises Exercises include things (all performed explosively): squat jumps, split squat jumps, push-ups, bench, heavy bag striking. Active rest Keep in blue HR zone Light exercise to keep blood flowing Other notes: Fill any remaining time during my personal training appointments with core & hip/shoulder stability work. Personal training appointments are all during 'session 2' in the below. Block A - Cardiac output - Tempo method Block B - HICT - Explosive Repeat - Cardiac output Other exercise: Muay Thai Mon/Wed/Fri for ~1.5 hours (includes stretching/rolling/warmup/etc). Can skip a session of MT if need more rest, as I really need to work on endurance right now. Weeks 7/16 - 7/22 (Block A) Session 1 (Thurs) Cardiac output 30-40 minutes Session 2 (Sat) Tempo Method Thinking squat, bent over rows, and overhead press (3 sets, 8 reps) Cardiac output 30-40 minutes Session 3 (Sun) Cardiac output 30-40 minutes 7/23 - 7/29 (Block A) Session 1 (Thurs) Cardiac output 35-45 minutes Session 2 (Sat) Tempo Method Thinking bench press, pulldowns, squat (3 sets, 8 reps) Cardiac output 30-45 minutes Session 3 (Sun) Cardiac output 35-45minutes 7/30 - 8/5 (Block A peak) Session 1 (Thurs) Cardiac output 40-50 minutes Session 2 (Sat) Tempo Method Thinking bent over rows, overhead press, deadlift (3 sets, 8-10 reps) Cardiac output 35-50 minutes Session 3 (Sun) Cardiac output 40-50 minutes 8/6 - 8/12 (Taper block A, start block B) Session 1 (Thurs) HICT 8-12 minutes (just one set), then active cooldown 5-10 min. Can do planks & such after a light cooldown Session 2 (Sat) Tempo Method Bench press, squat, pulldowns (2 sets, 8 reps) Explosive repeat 8-10 seconds work, 60 seconds rest 4-6 sets, then 8-10 min active rest 1 exercise: explosive squat jumps (unweighted for me right now) Cardiac Output 30 minutes Session 3 (Sun) Cardiac output 30 minutes Explosive repeat 8-10 seconds work, 60 seconds rest 4-6 sets, then 8-10 min active rest 1 exercise: explosive push-ups (or striking on bag) 8/13 - 8/19 (Finish tapering block A, Block B continues) Session 1 (Thurs) HICT 10-15 minutes (just one set). Then active cooldown 5-10 min. Can do planks & such after a light cooldown Session 2 (Sat) Explosive repeat 8-10 seconds work, 60 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive bench press Cardiac output 30 min Session 3 (Sun) Cardiac output 30 minutes Explosive repeat 8-10 seconds work, 60 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive push-ups (or striking on bag for both, one emphasizing upper body, one lower) 8/20 - 8/26 (Block B) Session 1 (Thurs) HICT 12-15 minutes (just one set, or could try 2 sets of 10 with 5-10 min active rest between). Active rest/cooldown 5-10 min, then can do planks or whatever. Session 2 (Sat) Explosive repeat 10-12 seconds work, 50 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive bench press Cardiac output 30 min Session 3 (Sun) Cardiac output 30 minutes Explosive repeat 10-12 seconds work, 50 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive push-ups (or striking on bag) 8/27 - 9/2 (Block B peak) Session 1 (Thurs) HICT 12-15 minutes (just one set). Active rest/cooldown after. (Could try 2 sets of 10, 5-10 min rest between sets) Session 2 (Sat) Explosive repeat 12-14 seconds work, 40 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive bench press Cardiac output 30 minutes Session 3 (Sun) Cardiac output 30 minutes Explosive repeat 12-14 seconds work, 40 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive push-ups (or striking on bag) 9/3 - 9/9 (Taper block B) Session 1 (Thurs) HICT 10-15 minutes (just one set). Active rest/cooldown after. Session 2 (Sat) Explosive repeat 10-12 seconds work, 50 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive bench press Cardiac output 30 minutes Session 3 (Sun) Cardiac output 30 minutes Explosive repeat 10-12 seconds work, 50 seconds rest 6-8 sets, then 8-10 min active rest 2 exercises: explosive squat jumps (unweighted), explosive push-ups (or striking on bag) Then rest 7-10 days (last rest day is 9/16-9/19) - During rest, lower intensity of exercise, maybe do 1-2 sessions per week of lower intensity exercise/yoga/etc. Try not to go crazy in Muay Thai. Then begin the next 8 week block (probably another general endurance).
Some quick points On the tempo methods you will be using very light weight so I wouldn't worry, case in point when I did them I benched 140kg in competitions and actually used push ups for this! For tempo I would use pull downs press ups and squats or leg press, personally I used leg press. For block A can you fit in another day of cardiac output a week, I know the template is three days but he does say in block A cardiac output needs three days at least to be maximally effective?
During block A's first 3 weeks I am doing cardiac output in all 3 sessions (so 3 days/week). It is when I am tapering into block B that I reduced to 2; should I keep it 3 throughout? I could add cardiac output to the HICT day, separated from the HICT by at least several hours (3-6 hours, probably). Should I be going to 4 in block A? (I can do cardiac output after Muay Thai one day if so, or before muay thai during the work day.) Regarding Tempo methods: I didn't see any weight recommendations in the book. What methodology would I use for selecting how much weight? Just use relatively light weight on all the exercises?
Sorry didn't read that perfect for block A. No don't add a 4th day in block B intensity is going up so you will need the rest. Leave everything as is don't change a thing! Weight wise if you can get 50% of your max you will be lucky, I'd start light you can always add, how light like I said when I first did it I did pushups and by the third set I was doing them from knees. I'd do push ups, light pull downs and leg press if you have access to that
I only have 2 days of cardiac output starting in week 4 and continuing through week 8. Should that go up to 3 during block B? (Just want to make sure I'm reading you clearly, as you say 4th day, but it would be adding a 3rd day to block B.) I figured I may as well do the lifts since I'm with my trainer and working on form for those too. If I keep the weight lower it should be ok? I could always cancel trainer appointments for the first part of this block and just go to the gym on my own for push-ups, light pulldowns, leg press...
Sorry two days of cardiac output in the second block is fine as you have already laid your foundation and are moving onto harder sessions. Go with the trainer and start light I'm sure I've see 50% or their abouts, if you have a trainer they will be better placed to judge weights for you,
Thanks for the feedback, excited to get started on this. I'm also really happy I have access to a Versaclimber for HICT, though I imagine I'm going to feel a lot less happy about it once I actually start using it, as I'm told it is pretty brutal.
I did HICT for years with weighted step ups... I wish I had a versaclimber lol As for the blocks the vast majority of your time sound be spent doing general endurance blocks and strength blocks the rest should be used limited in a training year and if you don't complete probably aren't necessary
