i'm seeing a lack of cardio in this, i assume because the question was geared more toward a writeup on increasing strength, yeah? how much cardio do you normally have fighters do? seems like cardio would be the most important aspect, aside from fighting talent, for a professional fighter
Like I said, it's the short answer. But to briefly answer this. In the first phase I really don't bother too much with the "cardio" rather we concentrate more on power (explosiveness) and strength. We really don't get in to the hard cardio until about 6 weeks out. At that time along with their regular boxing, muay thai, grappling, wrestling jiujitsu or whatever they''re specialty is, during our off days in the weight room we do progression with a weight vest (40-50lbs) on the first day we run hills, the hill we use is about 100 or so yards, sprint up, walk down for recovery. Day 2 consists of sprints on a football field. They consist of 2 x 20, 2 x 40, 2 x 60, 2 x 80 and 2 x 100 x 3 rounds. As they get closer to the fight I expect them to be KILLING 80 yards in 10-12 secs depending on the size of the fighter. recovery times at the 100 yard mark is :30sec. We do use a heart rate monitor for recovery. During a hard round they should be able to recover in :30 sec (one minute between rounds) which they should be relatively fresh by the opening of the next round. The other day is the strongman circuit, we go heavy and fast. Also a TON of grip work. This is a sample of our strongman circuit.....
