[EZA]

No unfortunately I don't have any articles written on the lactic system but the same basic principles apply to that system as well. There can definitely be a greater contribution of the lactic system to shorter rounds like you mentioned, but keep in mind there will always be a trade off between anaerobic lactic energy production and endurance. Athletes with overly developed lactic systems will gas as the fight goes on. Generally speaking, the more power you can display aerobically the less you'll have to tap into the lactic system and the better your endurance will be. I would only recommend maximally developing the lactic system for sports that are purely lactic like 400m sprinters and such.

[Monger]

Well, the reason I mention it is because I seem to have decent power and ability to recover that power quickly (alactic). My long term cardio also seems to be pretty decent (if it matters my RHR is usually ~54bpm, though I’ve measured it as low as 49bpm). But at a high and powerful work rate, I feel I die too soon. Are you suggesting that my problem is still an issue with the alactic system?

[EZA]

What kind of high and powerful work rate are you talking about? And how soon is too soon? Could be either low power of lactic system or you could be hitting your lactic heart rates too soon because of low aerobic power or you have too much glycolytic muscle tissue. You'd need to look at your training heart rates to get a better idea.

[liquid!]

fantastic article Joel!

[Monger]

Originally Posted by EZA

What kind of high and powerful work rate are you talking about? And how soon is too soon? Could be either low power of lactic system or you could be hitting your lactic heart rates too soon because of low aerobic power. You'd need to look at your training heart rates to get a better idea.

I'll give that a try but I'll need to pick up a HR monitor. It also may just be that my expectations are too high, to be honest. I'm looking to be a non-stop ass beating machine but I might be shooting for the moon. Basically, I'm trying to throw KO shots nearly non-stop for the rounds duration (in training) but I guess that's probably not even possible.

Thanks for the feedback, EZA. I'll look into a HR monitor. If I'm doing a 2 minute round on the Heavy Bag, exactly at what intervals should I be looking at my HR? Time of max peak and then how quickly it lowers during the resting period? Right now I'm training for 5, 2 min rounds with 1 min rest. It seems as though I can always work up a KO shot if I want (which is why I thought my alactic system might be good) but my work rate suffers after a minute or so (again, my expectations may be too high) and I start gasping for air. I’m probably talking excess of 80% max intensity.

[EZA]

Yes I would definitely suggest getting a heart rate monitor and starting there. There is a difference between being able to push the pace for the whole fight, which is certainly possible (especially with short rounds) and being able to throw 100% effort KO punches and kicks for 2 minutes straight (which isn't physically possible and not a very smart way of fighting anyway)

If you're standing in front of the bag and hitting as hard as you can for a minute straight then you'll definitely gas yourself out quickly no matter what your conditioning may be. What is your lifting program like? In a high intensity but well paced 2 minute round I wouldn't expect to see your heart rate go above 160-170 and it should get back down into the low 130s or below after a minute of rest if you're well conditioned.

[Monger]

Originally Posted by EZA

and not a very smart way of fighting anyway.

LoL, I don't fight that way I'm just obsessed with having a high work rate so I push it during training... It sounds like I'm probably over doing it a bit.

What is your lifting program like?

Right now it's fairly simple because I've been focusing on conditioning. When I'm not training for a fight I lift with a variety of different protocols but generally I was lifting 4 times a week with emphasis on max strength and explosiveness. I would do doubles and singles, some assistance work and sometimes things like DE lifts. For the last month or so I've cut my lifting down to just 2 days a week and I've been mainly doing prehab and maintenance work to keep my strength up and stay free of injuries. The rest of the time I've been focusing on fight training and conditioning (I have a fight in July, not sure I mentioned that).

In a high intensity but well paced 2 minute round I wouldn't expect to see your heart rate go above 160-170 and it should get back down into the low 130s or below after a minute of rest if you're well conditioned.

Very cool. I'll look into this ASAP.

[vince89]

Great article, finding it hard to think of a way to implement it into my training though. I dont really train in cycles I take my training week by week, depending on if theres fight coming up or not.

Could you give some advice on how to fit this type of training into a weekly schedule and also I was wondering where does aerobic training come into this?

I have the problem of being able to recruit my power abit too well which leads to me gassing, what type of training is best suited for fixing up this weakness.

Sorry if this question has been asked before.

[Vedic]

Very good read EZA thanks for posting that.

[Maiky Reiter]

Great article!