how to improve body conditions
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eating healthy food .drinking juice. do not eating the junk food
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Tip #1 Use the High/Low Model
Although the High/Low model was originally developed for track athletes, it can easily be effectively applied to combat sports and conditioning. The principle component of this system is to separate your training into high and low days. This allows for the body to perform at its peak when it’s ready to do so and then gives it a chance to recover in between hard training sessions.
On the high days, you’ll want to perform high-intensity intervals and explosive strength type exercises while keeping the overall volume moderate. On the low days, you’ll instead keep the intensity much more moderate and give your body a chance to recover fully. The low days are a perfect time to include technique work and drills and lower intensity conditioning like roadwork circuits.
Click here to read more about how to use the High/Low model

Tip #2 Include roadwork circuits in your training
In recent years, roadwork has gotten a bad rap and largely shunned as an ineffective waste of time by many in the strength and conditioning community. The truth remains, however, that many of the best conditioned and most successful athletes in combat sports throughout history have always included some form of roadwork in their training and continue to do so.
Lower intensity work can speed up recovery, improve aerobic fitness, and doesn’t take as much of a toll on the joints as higher intensity interval training methods often can. This type of work doesn’t have to mean hitting the pavement, though, and more combat sport specific exercises can be used.
Try including 4-6 exercises such as shadowboxing, jump rope, med-ball throws, stationary bike, body weight exercises, etc. for 5-10 minutes performed in circuit fashion each once or twice a week. Keep your heart rate between 130-150bpm throughout the entire training session for maximum results
I wrote a previous article about Roadwork 2.0 that you can reference here.
The Certified Conditioning Coach Course is Now OPEN!
I’ve compiled everything I’ve learned about conditioning into one complete, practical, self-study system. My goal is to help you feel 100% confident in your ability to write and coach successful conditioning programs — no matter what kind of clients you work with.

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Tip #3 Get a heart rate monitor and use it
A high quality heart rate monitor will help you get the most out of your conditioning work because it can help keep your heart rate in the right training ranges while also providing invaluable feedback so you can determine if your program is working the way it should be or not. Without this sort of objective feedback and information, a lot of your training becomes nothing more than guesswork.
You can use a heart rate monitor in several different ways to maximize your training. First, you can use it to get an accurate gauge of your resting heart rate, a good measure of overall aerobic fitness. Most top combat athletes have resting heart rates in the low to mid 50’s.
Next, you can use your heart rate recovery to help manage your rest intervals when training. When doing high intensity training to improve conditioning, an effective approach is to let your heart rate return to 130-140bpm before repeating an interval. This helps make sure you’ve recovered enough and are ready to push yourself to the max.
Finally, a heart rate monitor is absolutely essential to making sure your heart rate is in the right zone for conditioning methods like roadwork circuits and lactate threshold training. Without a heart rate monitor, there’s no real way to know where you’re at. When used properly, a high quality heart rate monitor like the Polar RS100 is one of the best investments you can make in your training and is guaranteed to help you train smarter

Tip #4 Track and Monitor Your Conditioning
In order to really improve your conditioniong, you have to have some gauge of where it is at to begin with. After all, if you don’t really know where you are, how do know if you’re moving any closer your goal or not? Having no real measure of your current conditioning level and no way to track it is a surefire way to never really improve it.
For the purposes of simplicity, the four easiest ways to measure and keep track of your conditioning are the following tests:
Although the High/Low model was originally developed for track athletes, it can easily be effectively applied to combat sports and conditioning. The principle component of this system is to separate your training into high and low days. This allows for the body to perform at its peak when it’s ready to do so and then gives it a chance to recover in between hard training sessions.
On the high days, you’ll want to perform high-intensity intervals and explosive strength type exercises while keeping the overall volume moderate. On the low days, you’ll instead keep the intensity much more moderate and give your body a chance to recover fully. The low days are a perfect time to include technique work and drills and lower intensity conditioning like roadwork circuits.
Click here to read more about how to use the High/Low model

Tip #2 Include roadwork circuits in your training
In recent years, roadwork has gotten a bad rap and largely shunned as an ineffective waste of time by many in the strength and conditioning community. The truth remains, however, that many of the best conditioned and most successful athletes in combat sports throughout history have always included some form of roadwork in their training and continue to do so.
Lower intensity work can speed up recovery, improve aerobic fitness, and doesn’t take as much of a toll on the joints as higher intensity interval training methods often can. This type of work doesn’t have to mean hitting the pavement, though, and more combat sport specific exercises can be used.
Try including 4-6 exercises such as shadowboxing, jump rope, med-ball throws, stationary bike, body weight exercises, etc. for 5-10 minutes performed in circuit fashion each once or twice a week. Keep your heart rate between 130-150bpm throughout the entire training session for maximum results
I wrote a previous article about Roadwork 2.0 that you can reference here.
The Certified Conditioning Coach Course is Now OPEN!
I’ve compiled everything I’ve learned about conditioning into one complete, practical, self-study system. My goal is to help you feel 100% confident in your ability to write and coach successful conditioning programs — no matter what kind of clients you work with.

TELL ME MORETELL ME MORE
Tip #3 Get a heart rate monitor and use it
A high quality heart rate monitor will help you get the most out of your conditioning work because it can help keep your heart rate in the right training ranges while also providing invaluable feedback so you can determine if your program is working the way it should be or not. Without this sort of objective feedback and information, a lot of your training becomes nothing more than guesswork.
You can use a heart rate monitor in several different ways to maximize your training. First, you can use it to get an accurate gauge of your resting heart rate, a good measure of overall aerobic fitness. Most top combat athletes have resting heart rates in the low to mid 50’s.
Next, you can use your heart rate recovery to help manage your rest intervals when training. When doing high intensity training to improve conditioning, an effective approach is to let your heart rate return to 130-140bpm before repeating an interval. This helps make sure you’ve recovered enough and are ready to push yourself to the max.
Finally, a heart rate monitor is absolutely essential to making sure your heart rate is in the right zone for conditioning methods like roadwork circuits and lactate threshold training. Without a heart rate monitor, there’s no real way to know where you’re at. When used properly, a high quality heart rate monitor like the Polar RS100 is one of the best investments you can make in your training and is guaranteed to help you train smarter

Tip #4 Track and Monitor Your Conditioning
In order to really improve your conditioniong, you have to have some gauge of where it is at to begin with. After all, if you don’t really know where you are, how do know if you’re moving any closer your goal or not? Having no real measure of your current conditioning level and no way to track it is a surefire way to never really improve it.
For the purposes of simplicity, the four easiest ways to measure and keep track of your conditioning are the following tests:
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