Andrea Contents
Interval speed pyramidal in series or time?
Now talking about interval speed training with some friends of the expert fighting group, but in general this approach can apply to many types of training, the dilemma is often whether to count a certain number of repetitions in as little time as possible or to do the maximum number of repetitions in a given time that can be 30 “, 20″, 10″ or 5” etc. with some recovery time.
Both methods are pyramidal but move with slightly different principles, but what is the best method?.
In fact both move on the border line of the same principle but the use must be done according to the context.
If you train alone they may be worth both, but if you train with a training partner or a group of people the work can change because in the case of serious repetitions you risk having some recovery times staggered because depends on the time the other training buddies take.
Interval speed is a very useful exercise because it goes to work on neuro muscle aspects bringing them to the limit allowing you to increase your ability to volume strokes.
Let’s see some differences between the two approaches to interval speed:
Serial method
You decide a number of combinations and run with this sequence:
10-20-30-40-50-60-70-80-90-100 or vice versa
All performed at maximum speed, then you choose a technique or a combination and you put two per sack and away one holds the sack and the other does the exercise.
Who keeps the bag does not sleep but counts the repetitions made of the companion, the aim is to finish before all the other couples.
An even more objective job is to time.
Timed method
It is based on 8 series performed for a certain number of time:
- 30 seconds x 8 – I change the other all this for 8 times then a minute break
- 20 seconds x 8 – I change the other all this for 8 times then a minute break
- 15 seconds x 8 – I change the other all this for 8 times then a minute break
- 10 seconds x 8 – I change the other all this for 8 times then a minute break
- 5 seconds x 8 – I change the other all this for 8 times then a minute break
All at maximum speed, you choose a combination and you put two for sack and away, I recommend the very fast changes between one partner and the other. Who keeps the bag does not sleep but counts the repetitions made, the aim is to improve and then increase the number of repetitions in that time frame.
Ps. In this type of exercise what you have to prioritize is maximum speed so you have to give a little bit of technique and precision. The goal is to do neuro-muscular work.
Types of exercises you can do:
- Two to three-shot combinations
- Complex 5-shot combinations
- Single Shots
- Dubbed Shots
- Shots with steps (this work on footwork is very important)
- Projections
- Athletic preparation exercises
- Etc.
Now try both types of training and I recommend a good warm-up before you start.
Happy interval speed!
Stay Tuned!
Street Fight Mentality & Fight Sport
Andrea
