helping you increase aerobic power ... by working your aerobic system to the maximum limits of its energy production abilities (so that) the body adapts by increasing the total number of aerobic enzymes and improving overall contractile properties.According to Joel, the strategy here is to make it harder for your body to reach that stage where it begins drawing primarily from anerobic energy systems for fuel.
Here is my threshold training program based on my specific jiu jitsu agenda right now.
Week 1:
Three sets. Three minutes rest.
60 seconds hook sweep
60 seconds 360 drill
10 count matwork (approx. 4 minutes)
60 seconds 360 drill
60 seconds hook sweep
Week 2:
Three sets. Three minutes rest.
60 seconds hook sweep
60 seconds 360 drill
15 count matwork (approx. 5 minutes)
60 seconds 360 drill
60 seconds hook sweep
Week 3:
Three sets. Three minutes rest.
60 seconds hook sweep
60 seconds 360 drill
20 count matwork (approx. 6 minutes)
60 seconds 360 drill
60 seconds hook sweep
"Matwork" - for this block - consists of:
alt upas
hipscapes
sitouts
hip splits
back rolls
crossovers
arm drags
sit 2 stand
Threshold training is twice a week for the next three weeks, Mondays and Thursdays.
