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Heart Rate Training for Mixed Martial Arts
10 Feb 2010 10:47
In one of my previous roles working as a strength and conditioning coach for a number of GB rowing internationals, I spent a lot of time reading up on the heart rate training protocols they use as rowing is a very physiology based sport requiring huge contributions from the aerobic systems.
As a result of the time I spent with these athletes, I now utilise heart rate training extensively with my athletes. In fact I would say that a heart rate monitor should be part of any athletes training kit bag!
I tend to work with 5 Zones. These are taken from the individuals maximum heart rate (MHR) and are as follows:
1. 95% MHR or above.
2. 85%-95% MHR
3. 80%-85% MHR
4. 70%-80% MHR
5. 50%-70% MHR
Zone 5 is essentially recovery type work and this should be used for mobility work, active recovery etc on non training days.
Zone 4 is aerobic development. Isolated sparring, drilling and some skill work may fit into this zone. It is also the zone I recommend for weights loss work in athletes...
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