The ultimate goal of the aerobic training block is to increase the athlete’s functional reserve range. Athletes possessing these larger ranges can endure more physical stress. The various different energy systems that are utilized during a boxing match or a mixed-martial arts contest rely heavily on the aerobic system to replenish and restore substrates such as quickly so that repeated maximum effort activities can be performed. The results of this training include increased capillary density to provide better quality increased blood flow to the heart and working muscles. This allows for better transport of nourishment into the working area while also more effectively carrying away waste and other unwanted exercise byproducts.
Contralateral Aerobic Circuit Method
The following is an aerobic circuit method for the beginning of training to build your base and revisit work capacity and fitness to get ready to train.
Using the circuit
This circuit is to be used to train in the aerobic zone, staying below lactate threshold (LT), lactate inflection point (LIP) or Ventilatory threshold (VT).
You may want to build up using the methods (Levels) below, trying to get to level 4 as fast as possible without training into lactate threshold. Complete the circuit 1-3 times per workout session and 2-3 times per week while also maintaining a heart rate of no less than 120 BPM and no higher than 170 BPM.
* A heart rate monitoring device is necessary to maintain accurate training zones. I personally use a Polar brand device!
Level 1 – 15 seconds on 10 off (per side)
Level 2 – 20 seconds on 10 off (per side)
Level 3 – 25 seconds on 10 off (per side)
Level 4 -30 Seconds on 10 off (per side)
The following is an excellent online interval timer – Click here
You can do the circuit one station at a time laid out around the training area or you can complete in one spot with the correct set-up. You can complete these exercises in any order that you would like. You can also condense the workout (chose only select exercises to perform as part of each workout), or complete the entire circuit listed in a single workout session. Whichever best suits your fitness level, or personal training goals. Remember this is a general, not a specific physical preparation circuit!
**Review the exercise list and attached video a few times prior to performing the circuit to ensure you are familiar with the exercise technique for a smoother workout experience!
Contralateral Aerobic Circuit Exercise list – click here for video!
1.) Reverse lunge right and left with band row left and right.
2.) Step up right and left with shoulder press left and right.
3.) RDL right and left with dumbbell row left and right.
4.) Piston Squat right and left with band row left and right.
5.) Reverse lunge right and left with shoulder press left and right.
6.) Step up right and left with band row left and right.
7.) RDL with overhead press.
8.) Bent over twisting row.
9.) Step up right and left with band press left and right.
10.) RDL right and left with dumbbell row left and right.
11.) Split squat right and left with shoulder press left and right.
12.) Reverse lunge right and left with band press left and right.
13.) RDL with dumbbell row.
14.) Piston squat right and left with band row left and right.
15.) Bent over face pulls.
16.) Squat with band chest press.
17.) Squat with band row.
19.) Split squat left and right with band press right and left.
20.) Overhead RDL.
21.) Right and left leg deadlift with left and right arm band row.
22.) Split squat right and left with band row left and right.
23.) Squat with shoulder press.
24.) Squat with right and left arm dumbbell row.
25.) Piston squat right and left with shoulder press left and right.
26.) RDL windmill