Mixed martial arts is a sport. Maximizing endurance power is always a compromise between optimizing two sporting qualities that often confront each other: the speed of power production and the extension of this force for a long time. In other words, you need to hit hard and hit hard for a long time.
In the center of my training for the last month and the next month I worked on my endurance. This is a quality that has lagged far behind, as I noticed, to improve my maximum strength, my blast and the size of my muscle mass.
For a fighter, aerobic capacity is one of the most fundamentally important features to possess, often overlooked in an era when the HIIT, Tabata intervals and an increase in your lactate threshold are considered the key to performance.
Improving the efficiency of your oxidative energy system (i.e. your aerobic capacity) is a fundamental factor for obtaining high speed in three rounds or in five rounds. To this end, most of my endurance training was focused on long, slow distances, training at a moderate pace for 60-90 minutes. At these intensities, during this time my body can be traced aerobically, leading to a more efficient cardiovascular system.
Another method to increase oxidative capacity is to increase the ability of your muscles to use oxygen as a fuel. Training pace or continuous training is designed specifically for targeted muscle fibers that best adapt when using oxygen — type I muscle fibers that slowly change. These muscle fibers are much more efficient when using oxygen for energy compared to fast type II fibers that use ATP better. / creatine phosphate and glycogen.
Way of learning pace
In the six-day training program, which includes three sessions to increase cardiac output, I have one special session on strength. This power session is based on pace training.
Learning tempo focuses on high voltage time (TUT) to get the desired result. A working protocol requires weight lifting of about 60% of my 1-rep max (RM) with slow cadence - 2-0-2-0. This means reducing the weight at a controlled pace for two seconds, without a pause below, then lifting the weight at a controlled pace for two seconds, and then repeating without a pause at the top. Muscles are in constant tension throughout the entire set, no matter how many repetitions you are doing.
I focus on using large multipurpose movements such as squats, bench press and shoulder press to aim the maximum amount of muscle.
In his book “Ultimate MMA Conditioning,” Joel Jamison recommends picking up 3-4 strength exercises and doing 8-10 repetitions over 3-5 sets. He also recommends 6-8 minutes of active rest between each exercise so that the muscles can fully recover and maintain heart rate.
In practice, it turns out that the implementation of the three main movements (squat, bench press, shoulder press) for my strength-pace session takes about 90 minutes due to long rest periods. For this reason, I limited the tempo strength sessions to these three exercises. All the following repetitions / exercises are performed at a speed of 2-0-2-0:
1. Squatting at 60% 1RM - 8-10 reps, 5 sets, 6-8 minute rest between sets.
2. Bench at 60% 1RM - 8-10 reps, 5 sets, 6-8 minute rest between sets.
3. Shoulder presses 60% 1RM - 8-10 reps, 5 sets, 6-8 minute rest between sets.
My active rest between each set is usually a shadow box.
Effects of pace training
After four weeks of pace training, it is difficult to say what effect this method of strength training has on my muscular endurance.
According to the scientific literature, slow twitching fibers, which are crucial for stamina, are not fully credited during fast explosive movements. Only slow movements that cause Type I fibers to be energized long enough can lead to adaptation in these fibers.
One article that discusses this is written by Thomas V Trupes, entitled Strength Training and Fiber Types. In it, Pipes takes an athlete's muscle biopsy before and after predefined training microcycles.
Tubes found that in accordance with the routine, which used 8 repetitions (for 8 RM), the fast tightening of the muscle fibers of the trained muscle (in this case, the quadriceps through the press) is hypertrophied.
However, he also found that slow muscle fibers atrophy (i. E. Decreased); and he also found that the number of repetitions that an athlete could perform at 80% of his 1st RM was fixed, but his 1 RM increased. Then the athlete was placed in the normal course, using 12 repetitions (in his 12 RM). This time a muscle biopsy showed that hypertrophy did take place, but this time it was in slow muscle fibers. Not only that, but the fast jitter fibers atrophied, and the number of repetitions is possible by 80% 1 RM rose, while its 1 RM decided.
This shows that with an increase in repetitions, t. E. With an increase in TUT, when using a lighter weight, the slow twitch fibers are mainly oriented to fast twitch fibers. In other words, muscular endurance increases depending on maximum strength.
This correlates with a real example of bodybuilders. Bodybuilders have long used the TUT principle to increase overall muscle hypertrophy. The result is muscles that are capable of a significant degree of endurance, but have a low maximum strength compared to other athletes with athletes with athletes.
Another study I found related to this was conducted by Dr. Patrick O-Shea, Professor Emeritus of Exercise and Sports Science at the University of Oregon (http://cbass.com/SLOWFAST.HTM).
He used electromyography (EMG) to study the recruitment of muscle fibers in the quadriceps of a trained athlete while doing a squat with a gradual increase in stress.
Starting at 60% of RM 1, Shea found that slow-twitch fibers contributed to 60% of the effort and fast pulling of 40% of the fibers. However, at 100% maximum effort, the percentage of slow twitching fibers involved was only 5%, and the fast twitching fibers were 95%. Thus, it has been shown that lighter loads target slower twitch fibers better than heavier loads.
Conclusion
This is the limit of my understanding at the moment. Using pace training, you can effectively target slow twitching fibers, increase their cross-sectional area and make your muscles better able to use oxygen as a fuel.
How far this contributes to the fact that the body becomes the best aerobic "machine", however, I think, is still open for discussion. There may be another mechanism by which HERE leads to greater muscular endurance.
However, as a rule, with greater muscle hypertrophy (more protoplasm of muscle fibers), the same lactic acid workload may extend to a larger volume and not affect local localization. Thus, the decrease in performance should be more gradual, increasing endurance. Since muscles usually have a mixed fiber composition, and faster twitching is known to be more hypertrophied and more than slow twitching, there is a good chance that this also has to do with it. "
There are articles that, as we have seen, say that hypoxia (depriving muscles of oxygen) can lead to hypertrophy, therefore continuous training, i.e. kits performed without pauses between repetitions can deprive the muscles of oxygen long enough to cause hypertrophy.
The cause of local hypoxia is the overall pace, not a pause at the top or bottom of the turnip and the total load. This is exactly how slow jerking muscles are targeted, not just because you are moving slowly.
