8 Week Conditioning Base Build
Black Mountain Athletic
Introducing my 8-week conditioning program designed to revolutionize your conditioning. This comprehensive program is crafted to enhance your aerobic, anaerobic/threshold conditioning, enabling you to reach new heights of endurance and stamina. By incorporating a well-balanced blend of cardiovascular exercises, interval training, and targeted workouts, this program pushes the limits of your cardiovascular system, allowing you to perform at peak levels.
This program can be seamlessly paired with another training program focused on strength or hypertrophy, allowing you to achieve a well-rounded and holistic fitness transformation. Unleash your full potential with this 8-week conditioning program and experience a new level of conditioning.
Additionally, I prioritize recovery, incorporating strategic rest periods and active recovery techniques to optimize your body's healing and growth processes.
Don't leave anything on the table.
Conditioning
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Low Impact Recovery Work
30-60 minutes Choose any of the following activities Heart Rate to remain strictly in ZONE 2 (50-60% of Max Heart Rate) or breathing only allowed through the nose. Run Bike Ride Assault Bike Swim Walk Hike
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running stretches
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UB Mobility Routine
SWIM
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WARM UP: - 100 M any stroke SWIM: - 4 X 50 + 60sec rest in between sets COOL DOWN - 100 M any stroke
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Stretching
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LB Mobility Routine
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UB Mobility Routine
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Running Warm Up
Threshold Run Benchmark
B
The most important assessment we use for programming energy systems is threshold testing. This test is valuable for setting heart rate zones used to target specific physiological adaptations and setting pacing for running training. If you have been running consistently and can run at a stable output for 30 minutes, you should use this modality for this test. - Warm up with a 10-15 minute jog that includes at least five 15-20 second sprints. - After the warm-up is complete, rest for 4-5 minutes before beginning the test. On a relatively flat surface, run at the absolute fastest speed you can possibly maintain for 30 minutes. You should be using a GPS device (phone or watch) or running at a track where you can easily measure total distance over the 30-minute trial. You should also be using a heart rate device to measure average heart rate. Make sure to use a chest strap and not only an optical sensor on a watch for best results. At the end of this test you should have two things: LOG THESE TWO THINGS DOWN IN WORKOUT COMMENTS - Average heart rate over the 30 minute trial - Average pace over the 30 minute trial (time per km if running) If you can’t run for 30 minutes for any reason or haven’t been running recently, you can use another modality. However, you should perform this test with a movement that closely mirrors the demands and motion of whatever you are training for. If you are rehabbing an injury, just use what you can to avoid slowing recovery. Once you are able to run consistently again you’ll want to re-test. Setting heart rate zones is simple using the calculations below: Average heart rate over the 30 minute run = threshold heart rate = THR NOTE THESE DOWN AND ENTER THE HEART RATES INTO YOUR SPORT WATCH IF YOU HAVE ONE. Zone 1 Anything below >>> THR x .7 Zone 2 LOWER RANGE THR x .7 - UPPER RANGE THR x .8 Zone 3 LOWER RANGE THR x .8 - UPPER RANGE THR x .9 Zone 4 LOWER RANGE THR x .9 - UPPER RANGE THR x 1 Zone 5 LOWER RANGE THR x 1 - UPPER RANGE Max HR ENSURE YOU ARE FAMILIAR WITH YOUR HEART RATE ZONES AS THEY WILL BE USED THROUGHOUT THE TRAINING PROGRAM TO DESCRIBE THE EFFORT YOU NEED TO BE WORKING AT.
C
running stretches
1 x 1
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LB Mobility Routine
A
Stretches Evening
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UB Mobility Routine
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Stretch - Full Body1
A1
Thoracic Extension on Foam Roller
1 x 11
A2
A Great Stretch
2 x 6
A3
Glute activation bridge
2 x 15
A4
Deadbugs
2 x 20
B
Spin Bike
5:00, 0:20, 0:20, 0:20, 0:20, 0:20, 0:20, 5:00 @ 6, 9, 9, 9, 9, 9, 9, 6
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Stretching
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LB Mobility Routine
Rob Allardice
As a coach Rob's passion is working with a diverse range of combat sport athletes, from those seeking a more active life through martial arts to those wanting to improve their performance as professional combat sport athletes. Rob is an accredited Strength and Conditioning coach with ASCA and a qualified Personal Trainer with competitive experience in BJJ, Muay Thai and Olympic Weightlifting.
Embrace the suck and get the work done. Then enjoy improved conditioning, energy, and overall improvements in your conditioning and strength.
Get 8 Week Conditioning Base Build
Mickey Ngo
Amateur MMA Athlete
Verified Athlete""I've never felt like I've had this much conditioning in my life! Sparring and running are feeling so much easier now""
