Скачать с ютуб The Perfect Training Schedule for Fighters! (Fight Camp & Off-Camp Periodisation) в хорошем качестве

The Perfect Training Schedule for Fighters! (Fight Camp & Off-Camp Periodisation)

Learn everything you need to know about training periodisation for combat sports like MMA, boxing, Muay Thai, wrestling or BJJ! Implement these strategies in order to optimise your recovery and peak for your fights! 0:00 Training Periodisation 0:26 Weekly Training Schedule 0:44 Daily Training Intensity 1:05 Recovery Management 1:37 Monthly Training Schedule 1:56 Preventing Injuries & Illness 2:03 Fight Camp Periodisation 2:34 Deload & Taper Phase You might have heard of block periodisation, where athletes focus on one specific training goal like strength or endurance for an extended period before transitioning to the next. This means temporarily sacrificing certain fitness attributes for others. While effective for some sports, this might not be the best approach for fighters who need to perform well during their technical training and stay in "fight shape" year-round. In many cases, fighters will benefit more from concurrent periodisation where multiple training goals are pursued simultaneously. Rather than going all out every day, alternate between low-, medium- and high-intensity training days for optimal recovery and peak performance. Off-camp you could follow a weekly medium-high-low-medium-high-low-rest cycle. During fight camp, you could ramp up the intensity to a low-high-low-high-low-high-rest cycle. If you train multiple times per day, pay attention to the intensity of the individual training sessions. Be mindful of how you combine low-intensity, medium-intensity and high-intensity training sessions to manage your strain and fatigue throughout the week. Examples of high-intensity technical training are sparring or shark tank sessions, high-intensity non-technical training includes heavy strength training or red zone cardio. While training stimulates gains, adaptations happen at rest. General guidelines suggest that muscles typically need 48-72 hours to fully recover from rigorous workouts but this recovery timeline is not set in stone. The time required for recovery can vary based on the intensity and volume but also individual factors like nutrition, sleep and genetics. Intense workouts, heavy lifting or explosive training can also put a significant strain on the Central Nervous System or CNS. Even if your muscles feel fresh, you might still feel tired, sluggish or less reactive if your CNS is fatigued. Also look at your training volume and intensity across multiple weeks. If you have no upcoming fights or competitions, you can follow a medium-medium-high-low method across four-week cycles. This can also be thought of as an Introduction-Accumulation-Peak-and-Deload approach where you gradually ramp up the training intensity across three weeks with a deload week at the end of the cycle. If you have a history of injuries or are prone to illness, you may benefit from shorter training cycles with more frequent deload weeks. Also taper off your training 1-2 weeks before a fight or competition. With a fight or competition coming up, the focus commonly switches more towards technical training. The periodisation should follow a Moderate-High-Low or Accumulation-Peak-Deload structure for the first three weeks of a six-week fight camp. For the final three weeks, switch to a High-Moderate-Low or Peak-Taper-Taper cycle where you gradually decrease the volume each week in order to peak for the event. This will allow your body to recover, so that fatigue doesn't accumulate and potentially hinder fight performance. During a deload week or taper phase, keep the training intensity high but reduce the training volume by 40-60 percent. For example, during sparring or your workouts only perform three rounds or sets instead of the usual five. Implement these methods to be able train more often and perform better without risking overtraining, injuries and illness. For elite fight performance and recovery, watch this video here next:    • 5 Hacks Top Fighters Use to Win More ...