Conditioning is a better predictor of performance than strength.
Conditioning is the secret weapon 90% of athletes ignore. Here’s how to make it your edge in this 4 part plan:
1. Build Your Aerobic Fuel Tank
Frequency: 2–5x per week
Guide: 30–90 minutes in zone 2–3 (~60–80% of HR max)
Why it matters:
This is your foundation. A well-developed aerobic system improves recovery between sets and sessions, increases cardiac output, and delays fatigue by reducing your reliance on anaerobic systems.
👉 If your resting heart rate is above 50 bpm, this is your starting point.
Example Sessions:
- Session 1: 30–60s @ ~60% HR max, into 30–60s @ ~80%. Repeat for 3–5 reps.
- Session 2: 2 reps x 8 min @ 90% MAS, 2 min passive rest.
- Session 3: Steady 30–90 min in zone 2–3.
2. Boost Fatigue Tolerance with HIIT
Frequency: 1–3x per week
Guide: High heart rate efforts in zone 4–5
Why it matters:
Once your aerobic base is solid, HIIT can raise your lactate threshold and improve your ability to tolerate and buffer fatigue.
Example Sessions:
- Session 1: 4 bag hits, sprint 20m + 40m and back, rest 60s. Repeat x6.
- Session 2: 4 x 22m shuttles (x2), then 100m sprint. Every 2–2:30 mins x 4–6 reps.
- Session 3: 3 x 50m shuttles in 30–35s. Go every minute x 5 reps.
3. Increase Horsepower with RSA (Repeat Sprint Ability)
Frequency: 0–2x per week
Guide: Short (<60s) max efforts with incomplete rest
Why it matters:
RSA work is specific to the demands of rugby, football, and MMA. It develops your ability to repeat high-intensity efforts with limited rest. But be warned—it’s brutally fatiguing.
Example Sessions:
- Session 1: 6 x 30m sprints, 20s rest. Repeat for 3 sets.
- Session 2: 7s @ 90%, 23s off x6. Rest 4 min, then 10s @ 90%, 50s off x6.
- Session 3 (Assault Bike): 10s on, 20s off x6. Repeat 3 sets with full recovery.
4. Speed Reserve Training
Frequency: 1–3x per week
Guide: High-intensity sprinting in heart rate zones 4–5
Why it matters:
Speed reserve is the gap between your max sprint speed and your competition pace. Increasing this reserve means you can perform at submax speeds more efficiently and with less fatigue.
Example Sessions:
- Session 1: 5–7 x 10m sprints (30s rest), 2–4 x 20m (90s rest), 1–2 x 30m (3min rest)
- Session 2: 30m build-up to max speed, into 15m sprint x 3–4 (3–5 min rest)
- Session 3 (Hill Sprints): 4–6 x 10m, 2–4 x 20m, 1–2 x 30m. Full recovery between reps.
Final Thoughts
Conditioning doesn’t just improve your endurance—it sharpens your recovery, amplifies your power, and separates you from 90% of your competition.
Build your engine, and you’ll last longer, hit harder, and dominate deeper into every game, round, or match.
