While on lockdown, your cardio conditioning can either maintain fitness, or develop fitness…
It can encourage poor movement mechanics, or promote sound movement and stability.
Done well, progressive shuttle run training does both.
I encourage you to improve how you move when you’re training at home.
With some thought, cardio training can bring about great quality too.
As well as your shuttle run technique, the shuttle run protocol you use affects the energy systems that you develop.
In this video I also share that I manage this precise personal exercise prescription in my Minimum Equipment Program using MAS intervals – to train the progressive training blocks in a complete fight camp.
It’s like rep max testing for you cardio!
Intervals can be calculated and prescribed based on your currently level of fitness…
It doesn’t matter if you’re super fit, or somewhat out of shape, you are trained at exactly the right level.
Google “maximum aerobic speed dan baker” if you want to learn more about this highly effective cardio training method.
And check out the Minimum Equipment Program Bundle if you just want to jump in and get going straight away.
thank you for For your post For the beginner how many Reps and sets and The intensity of this exercise?
First of all, to determine intensity you must perform a MAS test, and record the maximum shuttle distance you can cover in 5 minutes.
Whatever your average velocity is over this 5 mins, that’s your Maximal Aerobic Speed (metres per second).
I then start programming using one Long Interval session. Perform 4x continuous 3 mins intervals at 93% of your maximal aerobic speed, and taking 3 mins active rest (walking/light shadow boxing) between intervals too.
In this same week, I also prescribe two Maximal Aerobic method sessions – where work sets use repetitive hard and easy intervals. I start those out by performing 3x 4 mins work sets with 3 mins active rest (walking/light shadow boxing). Each work set is divided into 4x Hard and Easy Intervals. The hard interval is 30 secs at 100% MAS, and the easy interval is at 70% MAS on loop!
You can learn more about practical application of MAS training from Dan Baker here: https://simplifaster.com/articles/implementing-high-intensity-aerobic-energy-system-conditioning-field-sports/
It’s a highly effective training method, but planning it can take a bit of number crunching!
That’s why I put together a program that does all that for you… all you have to do is run – the calculation, and the progressive prescription is all done for you for a whole 12-week fight camp. If you’re interested, you can learn more about that here: https://heatrick.com/programs/minimum-equipment-program/