SOS workout video**Fighter Conditioning

M

Millhouse340

0
Hello,

My name is Adam Miller and I run conditioning program for fighters at Son Of Siam in Kentucky. Thought I would share saturday workout with you. It's just an example of one of many we do. The camera follows me around once, however it's four rotations total and then into group conditioning exercises.

I like to train everyone until failure, or at least what they think is failure. I like to think of your brain having a governor on it like a car. You need to turn it off sometimes. It's there to keep you safe, however to take it to the next level...you need to control your brain from telling you your done. It's amazing what can be achieved when one can teach himself never to quit. Difference between athlete and elite athelete...IMO.It's also what we call heart in a fight or sport. It's the ability to keep going even when lactic acid build up is high and your brain wants to quite.

"If you must prepare for them you are weak. You are strong when they must prepare for you"

My guys get results and I have many pros working with me now. It's a good time. I'm right in the mix and that keeps them motivated to keep up or challenge me. Max effort and short rest. We also incorporate sprint work and many other exercises.



Sonofsiam.com

Thanks,
Adam
 
looks good for conditioning,would be great to have a gym (or the weather) to do that sort of training,most gyms just dont have the room,or if you do set up a circuit someone takes one of your stations.
 
Yeah it's hard to do anything like this at regular gym. I am very lucky to have what I have. What type of workouts you doing now?
 
at he moment im trying to improve my fitness,not as much heavy stuff,alot of interval stuff,with a couple of weight sessions.
 
You want to get your cardio and recovery time up???? Here you go, I promise this works great.


THE PROGRAM

Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.



Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30 seconds recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.


Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.
Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.


The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank. *For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:


1) Versa Climber
2) Air Dyne Bike
3) Elliptical walker with arm attachments
4) Rowing ergometer
5) Cross country Ski simulator


These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, such as rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.


** Example of an R.P.E. scale with values from 0-10:


0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
 
cheers that is actually similar to what i do for HIIT,i use the treadmill.stationary bike,cross-trainer,stepper,and sometimes instead of just upping the speed i up the gradien/level etc.
i also use a punchbag a couple of times a wk doing
2mins bag
2mins rebok step up
2mins skipping
no break for 30 mins.
 
Some interesting exercises, not seen very often. Great video. Dropkick Murphys song fits it well!
 
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