Peaking for Competition (Taku’s Intervals: PHASE 4)

In sports the competitive season marks the boundaries of your training cycle(s). For sports such as Football, Basketball etc, you can plan according to the needs or goals of each block such as pre-season, in-season, and post- season. For sports with little or no structured season such as MMA and other combat sports then a more “structured-improvisational” style of planning may be used. Regardless of the sport, the goal of any well designed strength and conditioning program is always the same. Have the athlete(s) at their peak when it is time to compete.

I created my original interval program as a supplemental endurance training plan for combat athletes. I wanted to move people towards energy system specific endurance training and away from wasting valuable time on outdated methods which were not serving their needs. Although it has worked well and continues to do so for thousands of athletes around the world, I soon saw the need for an even more specific peaking protocol that could be used when preparing for an actual fight or competition. It was with this in mind that I created the fourth phase of my interval program.

The following program details are outlined based on the assumption that you have used or at least read my original interval program. Remember Phase 4 was designed with competition preparation in mind. If you have never done any interval training I suggest you start with the first three phased plan and work up to this one.

For those of you familiar with my original plan you will notice Phase 4 incorporates maintenance days that use the phase 3 protocols along with days that use longer and shorter work and recovery times. On these “new” days drop the two five minute steady state sections from your 15-minute warm-up period and go directly from the five minutes “easy” to the intervals. As before, finish with a 5-minute cool-down period. This program is designed to expose you to a wider range of stressors then the original plan. On all the work intervals with longer rest periods you should be striving to push to the max, hold nothing back.

On the training days that have multiple sprint intervals during one session, you will complete one set of intervals, rest approximately 2-3 minutes and continue with the next set of intervals. Repeat these work/rest cycles until the entire workout is completed. As your conditioning improves, you will find that the intervals become easier which should translate to more gas in your tank wether on the mat or in the cage.

To add these to a pre-competition schedule, find the date of your event and count back to the start of the phases. If you have never done intervals, start with phase 1 and work up from there. If you have done intervals, just adapt these into your current schedule. Be sure to have a few days (2-3 at least) off from these just before fight day. The days of the week are just examples, work these interval days in to your routine on whatever days work best.

PHASE 4

Week 1 Monday & Friday:
20 seconds work + 10 seconds recovery: 10X

Week 1 Wednesday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 3X
10 seconds work + 30 seconds recovery: 2X

Week 2 Monday & Friday:
20 seconds work + 10 seconds recovery: 10X

Week 2 Wednesday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds recovery: 5X

Week 3 Monday & Friday:
20 seconds work + 10 seconds recovery: 10X

Week 3 Wednesday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds recovery: 10X

Week 4 Monday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 5X
10 seconds work + 30 seconds of recovery: 5X

Week 4 Wednesday:
30 seconds work + 60 seconds recovery: 4X
20 seconds work + 40 seconds recovery: 6X
10 seconds work + 30 seconds recovery: 10 X

Week 4 Friday:
30 seconds work + 60 seconds recovery: 5X
20 seconds work + 40 seconds recovery: 10X
10 seconds work + 30 seconds recovery: 12X

The original Taku’s Intervals program is available in the “Free Workouts” section at www.hybridfitness.tv. We plan to launch soon and we’ll keep you updated on the status.

PAU for NOW.

TAKU
www.hybridfitness.tv