You're Doing Too Much Zone 2 Cardio | A New Paradigm In MMA Conditioning

FREE MMA S&C Blueprint: sweetscienceoffighting.com/mm...
SSOF App & Community: sweetscienceoffighting.com/ss...
SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"
sweetscienceoffighting.com/sw...
Online Training Programs:
🥊 Strength Train Like A Professional Boxer: sweetscienceoffighting.com/pr...
👊 Underground Boxing Conditioning System: sweetscienceoffighting.com/un...
💪 Dominate The Mats Strength Training For Grappling: sweetscienceoffighting.com/bj...
🥋 Underground Grappling Conditioning System: sweetscienceoffighting.com/un...
👊 Dominate The Cage MMA Strength Program: sweetscienceoffighting.com/do...
😤 Underground MMA Conditioning System: sweetscienceoffighting.com/un...
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Subscribe here
►► / @sweetscienceoffighting
Follow here
►► / sweetscienceoffighting
►► / sweetscienceoffighting

[@sweetscienceoffighting]

FREE MMA S&C Blueprint: sweetscienceoffighting.com/mma-strength-conditioning-blueprint/

[@lijaryalki]

Wow James! Outstanding episode! Thank you for sharing all the salient info you delineated. It is much appreciated. Hope you and your family are doing well.

[@sweetscienceoffighting]

Appreciate it Lito 💪

[@irshadazeez4764]

Love the research in this. Good stuff

[@sweetscienceoffighting]

Appreciate you watching. Putting something like this together helps organize the thought in my own head 😅

[@GarethBoydSEO]

Thorough research and great points JDL!

[@sweetscienceoffighting]

Appreciate ya!

[@ooHashim]

Sick video.

[@KeastKannegaard]

Would be nice if you could put the research paper links in either a comment or show notes

[@sweetscienceoffighting]

I can make an update with references

[@johnyjohnyyespapa3104]

I hate zone 2 cardio, so boring
What i do nowadays is modification of 4x4 norwegian interval training
I do 5 min ON, 3 min OFF on airbike, but instead of steady state, i do 5 seconds sprint, 10 seconds coasting.
This allows me to stay at 95% HRM. The best thing using air bike is how easy i can adjust the resting time. On the second round, i can't maintain 1:2 work rest ratio, so i just increase rest time to 1:3 just by adding 5 seconds of coasting
Air bike also trains overcoming inertia, very useful in basketball because of lots of acceleration
I don't get out of gassed anymore when playing basketball.
My goal is 4 rounds of 5 min on, 3 min off. Currently only doing 2 rounds, but i already gained tremendous improvement on my cardio

[@joshuacrowther8404]

Great podcast, what's your thoughts on the different adaptations brought on centrally by zone 2 though? Such as the eccentric hypertrophy of the heart. Would the shorter intervals not give you enough time to get them adaptations as the heart will be pumping at much higher heart rates.
I'm always intrigued how old school boxing and Thai style training regimes still bring on huge levels of fitness despite no specific intervals per say.

[@sweetscienceoffighting]

Yea its a great point around central adaptations. We still get them through longer intervals and zone 2 may not be the best way to go about it (Evan Peikons episode touches on this). That said, most fighters are likely not centrally limited so adding more zone 2 as an example may be a less effective way of preparing for a fight even though you're still promoting some form of peripheral adaptation but not to the extent of higher intensity training. Should be bringing Evan and Andrew Usher back on the pod in a few weeks to discuss more 💪