A Warrior's Thougts on the Martial Arts

Today's cardiac output session, semi - variable work and rest, HR roughly between 130 and 150 bpm. For a great explanation of the cardiac output method consult Joel Jamison's #ultimatemmaconditioning. Basically there's three ways to program interval sessions with regards to work - to - rest ratios. The most basic form is a fixed ratio, e.g., the famous and often misunderstood #Tabata protocol. Alternatively, either rest our work (rare) can be chosen in a variable manner. Doing 400m sprints and recovering until HR drops under 130 bpm would be an example. Think @themartinrooney and his #tfw #hurricane training. Finally, both work and rest can be chosen variable, i.e., work up to an upper threshold HR and recover back to a certain lower threshold before starting the next interval. @alwyncosgrove and his team at #resultsfitness seem to use this type of programming a lot with great success. Each of those methods has its place. I'm using a semi - variable approach to determi

1 Introduction While S&C programming is no rocket science by any means, some thought needs to be put into designing a good program. The best way to reach a goal is basically determined by the factors. First, the goal needs to be clear. If you don't know where you want to go, any way will take you there. In the S&C world, this makes the difference between training and working out. Second, the starting point needs to be established. Quantitative and qualitative assessments help in that evaluation. Finally, the available resources need to be taken into consideration. Practicality trumps optimality. Adherence and consistency are the foundation for successful training, so a program must match the athlete's lifestyle and possibilities. For someone who can train twice a week  (for whatever reasons), a three day split is inappropriate, regardless of any theoretical benefits it might offer. Eric Helms covered this in detail [HEL+2015]. Of course, qualifying the