HIIT Workout Plan

High Performance Cardiovascular Conditioning 

Dominic Paris, Team Oscar De La Hoya 

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This HIIT Workout Plan is a 6 Week Power Interval Training Program

This 6 week program have been designed for the preparation of professional fighters for specific cardiovascular conditioning.

 It is composed of:

 2 weeks to improve aerobic endurance using the method “Fartlek”

 3 weeks for developing aerobic power at the anaerobic threshold

 1 week for active recovery

  If you are already in a good shape, you will reach a “fighting shape” by the end of this cycle.

 If you got already a good aerobic endurance, you may start directly with the 3 week of interval training.

 Goals: 

 improve aerobic capacity and power (Anaerobic threshold, VO2max), 

 improve speed integrated with aerobic power,

 improve faster recovery between high intensity intervals

 improve the capacity for multiple explosive bouts inside a time interval.

This training program should be used in pre-training camp, so the fighter will start the specific training camp (heavy sparring) with a strong cardiovascular conditioning).

Any questions about this HIIT workout plan ? knockoutcoach1 @ gmail.com

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