Interval Training Baby!!!!!!!!!!
The topic of this month’s newsletter is interval training. Interval Training is an excellent and highly adaptable means of conditioning one’s self. This unique tool is extremely important for every martial artist to incorporate into his/her training regimen. But enough vagueness…lets get down to the nitty gritty details and find out exactly what interval training is.
Essentially, interval training is the combination of high intensity activity with moderate to low activity (or even rest), both of which are distinctly separated by varying periods of time. The idea is to push your body to its limit in short bursts, thereby improving one’s ability to have powerful explosive bursts, along with overall cardiovascular conditioning. I say that this is especially important for fighters because, as I’m sure you can imagine, the ability to suddenly explode into a burst of intense activity can be fairly useful in a fight. During that perfect moment when your opponent leaves them self open, a good overwhelming flurry could finish them off – think of that explosive attack as your intense interval. I also say that interval training is highly adaptable as it is a principle that can be applied to essentially any cardio activity. For example, say you are going for a jog, and you would like to incorporate some intervals. Well then, at either timed or random points in that jog, you could do an all out sprint for 20 seconds to a minute – as long as you can. When that is done, you go back to your jog as a recovery phase until its time for your next intense interval. Interval training is also an excellent tool to use when hitting the pads – you could do a 2 minute round followed by 30 seconds of fierce punching/kicking. Not intense enough? Try a 3 minute round of continuously alternating 30 seconds of 100% punching/kicking/both with 30 seconds of normal attacking (you’ll need a good pad holder for this!). I’m sure you can see how this can apply to other things such as skipping rope, cycling, swimming, even shadow boxing. For those of you who have participated in the workout in class, when we do the group skipping, the 30 second burst at the end where we go all out is like one high intensity interval.
Another extremely useful aspect of interval training is its effect on weight. Studies have shown it to be one of the most efficient methods of weight loss. So if getting to a better weight or maintaining your current weight is a priority for you – and im sure it is – then interval training is absolutely necessary for your routine. So remember – mix an interval of intense activity with an interval of low to moderate activity or even rest – and voila – you have yourself a high intensity interval routine. Dont be afraid to be creative and try new combinations or interval durations.
There are countless links on Inteval Training all over the web (found via your favourite search engine). Those of you who are interested in learning more about the topic may want to check out the articles we found from TEENBODYBUILDING.COM, MENSHEALTH.COM, and even ROSSTRAINING.COM.
Here is an absolutely mind blowing video I had to include. It is the UFC all access for Sean Sherk – the current lightweight champion. This guy has the most amazing work ethic i have ever seen, and doing even a fraction of what he does will propel you to a whole new fitness level!! Enjoy!!!!
Until next time, Keep your Hands Up and Chin Down!
Durell Ramphal,Resource and Training Advisor, The MMAC
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