Over at 8 Weeks Out Joel Jamieson writes about how to program interval training for MMA.
Here are some sample interval training programs.
Amateur Interval Training Program
| Method |
Monday
|
Tuesday
|
Thursday
|
Saturday
|
| Tempo Intervals |
12-15 x 12s – 60s rest
|
10-12 x 12s – 60s rest
|
||
| Reactive Power |
5-10 x 8s –
90s rest |
|||
| VO2 Max |
3-5 x 3min –
2-3 min rest |
|||
| High Resistance |
15-20 x 5s – 60s rest
|
8-10 x 5s –
60s rest |
Pro Interval Training Program
| Method |
Monday
|
Tuesday
|
Thursday
|
Saturday
|
| Tempo Intervals |
15-20 x 15s – 60s rest
|
12-15 x 12s – 60s rest
|
||
| Reactive Power |
5-10 x 8s –
90s rest |
|||
| VO2 Max |
8-10 x 4min –
2-3 min rest |
6-8 x 4min –
2-3 min rest |
||
| High Resistance |
10-12 x 5s – 60s rest
|
8-10 x 5s –
60s rest |
