How To Do HICT High Intensity Continuous Training Cardio

[@shamsmirza7373]

Intensity and volume are in inverse proportion to each other. So when you say that you cannot run at high intensity for 30/40 seconds, you are absolutely right because you just cant. The exercise that you just did do not constitute the classical high intensity training. Just my observations.

[@Luka-Hocevar]

Please look into detail about HICT from Joel Jamieson on www.8weeksout.com to find out more about this (he is one of the worlds foremost experts on conditioning, and someone I've spent the last 15 years side by side learning from). The reason the cadence of the reps is slow is so you can continue to be in the aerobic zone while producing powerful and fast reps. When you do something fast you activate the fast twitch fibers, and since you do reps only every 4-5 seconds, you can do this for prolonged periods of time, thus working on the endurance of high threshold fibers. Again, if you'd like to dive into this, please do, as you will recognize this is a modality that is not well known and very useful for athlete conditioning.

[@nated5798]

Also check out Verkoshanky’s work with Anti-Glycolytic training (AGT). He, and many other Soviet sports scientists following him, developed many endurance protocols targeting FT fibers to improve their endurance qualities (ie the mitochondrial density and quality on those muscles) resulting in dramatic improvements in endurance and VO2 at the AnT (which is far more relevant than max VO2). As for volume being inversely proportional to intensity, The Soviet’s made massive strides in programming when they decoupled volume and intensity and began to wave the loads of each. That breakthrough paved the way for Verkoshanky’s AGT training model. HICT is one example of it and there are many more that are very good.

[@Lancers262]

Do you have any resources or recommend any resources on HICT? This is new to me and sounds interesting. I stopped competing in combat sports but I still train because I love how my body performs and look due to my training.

[@Luka-Hocevar]

Check out www.8weeksout.com for some of the best conditioning content

[@cdee007]

Hey Coach! Can heavy bag work be used to program HICT? For example, a max effort thai kick, every four seconds for five mins?

[@bigdarshan]

once again great video coach Luka. but seriously would you really use this on a recovery day? Wont the neural demands be too much with all the explosive work

[@Luka-Hocevar]

My first approaches for this would be: 1. Stimulate day before a hard development day 2. Same day (am/pm) with an explosive/strength day 3. Right after an explosive/strength day And yes, I would use this as a recovery day for general pop as it’s still much less stressful than a tough session and it stays in the aerobic zone (I’d choose different exercises than the one I’ve used in this video). Hard to talk as much nuances in a 6 minute video. If you do this with a spin bike, step ups, etc this is not gonna crush you and can be used on a lower level day.

[@Furibundo67]

Hi Luka...how about including this work in a zone 2 session?

[@ugeeonezillion]

Thank u very plenty myNameNaUGee