Combat/Hybrid Sport Conditioning 😤 Mixed Energy System Training Overview: •Block 1: Alactic Explosive Power + Breath Control •Block 2: Glycolytic Threshold + Ventilatory Stress •Block 3: Aerobic Clearance + 5K Controlled Jog (Zone 2) Full Session Layout Block 1: Alactic Power (ATP-PC Focus) (Explosive output under breath control) Exercise: Kettlebell Hardstyle Swings •Work: 6 seconds of maximal explosive swings (around 5–6 perfect reps) •Breathing: •Sharp, forceful exhales during each swing •Immediate switch to nasal-only breathing during rest •Rest: 90 seconds passive (focus: nasal breathing only) •Rounds: 5 rounds •Goal: •Maximize instantaneous power •Train rapid ventilatory recovery Block 2: Glycolytic Threshold (Anaerobic-Lactic Focus) (Manage breathing under high-output stress) Exercise: Assault Bike Sprint Intervals •Work: 20 seconds all-out sprint (high wattage) •Breathing: •First 10 seconds nasal breathing attempt, then controlled mouth/nose if needed •Rest: 90 seconds active (easy spin) •Rounds: 4 rounds Goal: Push ventilatory threshold •Control transition from nose to mouth breathing Block 3: Aerobic Clearance and Ventilatory Efficiency (Low-to-moderate effort, high breathing control over distance) Exercise: 5K Jog (approx. 3.1 miles) •Pace: Very easy (Zone 1–low Zone 2) •If HR monitor available: 60–75% max HR (example: 120–140 bpm) •Breathing Focus: •First 2 miles nasal-only breathing (if possible) •If necessary, switch to nose + mouth breathing after 2 miles but controlled (not hyperventilating) Goal: Improve CO2 tolerance •Train breathing mechanics while fatigued •Active lactate clearance Tag a training partner and try this out 1-2x per week! #endurance #combatsports #halfmarathontraining #conditioning #darustrong