The high intensity approach to conditioning has been forced fed to us. From the misinterpreted tabata study that high intensity intervals are the only way to condition for fat loss, we now face the job of re-educating people as to what makes up a healthy approach to training and working out. Here is a good read as to why the tabata approach is destined to fail.

Instead what I’ve used is a more measured approach. It’s not new, it has been around forever. Joel Jamieson refers to it as “High Performance Recovery Training” –  I like to go with just “High Performance Training” instead as a lot of people associate the word “recovery” as code for “not working very hard”  during a training session. Incorporating this type of training develops the capacity of your aerobic system and increases the size of your heart thus allowing you to do more while exerting less energy when it comes to life, work and or sports.

The good news is, by using a more measured approach in the gym with high performance training I have noticed a lot of benefits in the people I coach on a weekly basis. Some of those benefits include people with resting heart rates of 70 bpm or more reporting the following:

  • Lower Resting Heart Rate
  • Improved ability to fall asleep
  • Fat loss
  • Better able to deal with daily demands

Continue reading “5 Reasons You Need High Performance Training”

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Conditioning in the mainstream has morphed into an idea of high intensity effort until your energy supply empties out and you are sprawled out on the ground with nothing left in the tank. If every conditioning session goes like this then you need to adjust. Conditioning is a skill and something you should measure to see if you are getting better. In my previous article I discussed which energy system is the most adaptable and will also supply the foundation for most of your improvement. So what exactly can we get better at when it comes to conditioning?

Conditioning is a Skill

1 – Resting Heart Rate

A Danish study linked a high resting heart rate to an increased risk of mortality. Without diving into all the details, lets just say that aiming for a RHR of under 60bpm is a benchmark that is research backed and proven to help increase the amount of time you are on this planet by as much as ten years. The right form of conditioning can help lower your RHR. Continue reading “How to Test & Track Your Conditioning”

 

With summer around the corner and the likelihood that most peoples level of activity will sky rocket – I’m speaking from personal experience here of course. It is important to know what energy systems predominantly fuel your training and which ones you should invest the majority of your time in? What system has the most capacity for improvement and has a knock on effect of improving our lives?

The easy answer is – the aerobic system. Continue reading “Energy Systems: Who, What, When?”

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Here is the updated version of “Primed & Ready. An all in one conditioning guide for the collegiate field sport athlete. Initially designed for soccer players this can be adapted to any sport similar to soccer that needs a solid aerobic system, repeat sprint ability and explosiveness.

Click on this link below to download.

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Free Off-Season Conditioning Plan

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I wanted to share a complete conditioning plan, its free to download. It’s about that time of year where collegiate athletes start to get ready for next season. I know as a former collegiate soccer player, the hard work was done in June and July. If I prepared appropriately then my conditioning would be at a level where I could go straight into pre-season training without missing a beat. Continue reading “Free Off-Season Conditioning Plan”

Why You Need to Incorporate Complexes

Correct swing start position
Correct swing start position

Summer is still hanging around, barely. If you want to maximize your time outside complexes can be a great way to get your lift in with minimum time spent indoors. Earlier this summer I wanted to get more efficient in the weight room seeing as I was in season for gaelic football. I had a heavy game and conditioning schedule so based on time restrictions I incorporated more complexes. Fast forward to August and we were crowned Champions of Boston, because of these complexes! I joke, but complexes can be a great intermission in your training for the following reasons. Continue reading “Why You Need to Incorporate Complexes”

Why It’s Natural to Love & Hate the Airdyne Bike

airdyne cover1 The Airdyne bike by Schwinn is something that if used correctly can have a tremendous impact on conditioning and energy system development. The word “airdyne” strikes fear into athletes and clients alike. This is a typical general reaction when people find out the airdyne will play some part in their workout.

Continue reading “Why It’s Natural to Love & Hate the Airdyne Bike”

The Week in Review……

There are some weeks that there are so many books, articles, videos, sporting events and or possibly anything else that catch my eye. This is simply a weekly synopsis of what I came across.

1. Joel Jamieson’s “Ultimate MMA Conditioning”

A must read for all strength and conditioning coaches. Joel breaks down how he gets his fighters in prime condition for their next fight. A great insight into the tailored approach of conditioning he uses. He also dispels the idea that aerobic conditioning is of no use to anyone except long distance runners. You can purchase “Ultimate MMA Conditioning” here.

Continue reading “The Week in Review……”

How Colaiste Ide Set Me Up For Life

 
 
 
Colaiste Ide is today known as one of the best resources for American college coaches looking to recruit players to play in the college setting. Jim Conroy and Danny Crowley have to turn people away due to the courses popularity in Ireland. The groundwork was put in by Jim, originally running the course on his own back in the early days of the program. After doing my Leaving Certificate back in  1999 I had no clue what I wanted to do. My points on the leaving had me half way to being a doctor. So close!  After seeing a special on Irish television highlighting the purpose of the course my mind was made up. Continue reading “How Colaiste Ide Set Me Up For Life”

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