Ball, Bike, Bells, Box-Conditioning

So with this workout I wanted to use the muscles while I elevated the heart rate and attacked all 3 energy systems.

When it comes to conditioning try to think in these terms:

max effort for 10 secs or less give or take-ATP PCR (ball slams)

Something challenging for 15 secs to 1 minute typically, normally 30-45 secs is the sweet spot but it depends on the movement.-Glycolytic pathway 75% intensity over that period of time normally does the trick. (bike) I can hit the 90s for the RPMs on the bike if I max it for a few secs. Therefore I wanted to hold 60s on rpms for 30 secs and then 50s when just using the upper body muscles.

I hit the weighted step ups while already in a fatigued state so now I didn't care how fast I was going as the movement typically will induce an elevated heart rate. My heart rate was already up so it is about holding it up there for around 2 mins or so. I am conditioning some muscles while also conditioning the heart. aerobic pathway-50 weighted step ups

Lastly I wanted to use some posterior chain muscles and get back to moving dynamically so I went with the single light KB swing for roughly 20 reps.

Setting: At gym most likely

Level: Trained-Development (advanced)

Intensity: High (HIIT)

Who is it For: Anyone that has a good conditioning base that has been training for a while. This can be great for athletes changing seasons. Soccer for example has much different energy demands than basketball. I would always need the pre-season and a game or two in the Thanksgiving tournament to get into decent basketball shape.

Equipment Needed: Smash Ball, Dyna Bike, KBs, Box

For Reference: This is what my heart rate did after performing this circuit 4X. I then finished doing some low level plyo movements on a short box which you can see at the end as I held my heart rate up in my conditioning zones. I then moved into the recovery phase with some foam rolling and you can see the heart rate drop at the very end.

YouTube LINK: https://www.youtube.com/live/gPfVg2DePrg