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Flog- set 7

My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND ONE THING that will improve your performance.



Picture above shows Dalton Smith and Charlie Edwards going through their aerobic power intervals this week (read below for what these are and how to program).


This week has been great, very productive and, as I write, I feel satisfied. I appeared on the Train with Elliot Podcast today (check that out on Instagram!) and talking to someone about my journey made me feel very proud.


Hopefully should have some news on fights for quite a few of my guys soon!


Lets get into it.


Something I have learned


Sometimes you need to pause and reflect.


I spoke about this today with Elliot. He is very similar to me in his drive and mindset. We agreed, sometimes you need to sit back and look at your journey. It's easy to forget how far you have come and you can feel like you haven't made progress.


Look back 6 months- 12 months. Have you moved forward? Congratulate yourself.


Small progress is better than no progress.


did you know...


What are Aerobic power intervals?


As the name suggests, this is developing how much power you can produce using the aerobic system. This is important as the longer we can use our aerobic system in fights, or should I say, the higher the intensity we can perform at using this system, the better. When we hit an anaerobic state, fatigue sets about far quicker.


Aerobic power intervals develop the contractibility of the heart. This means how strong it is at high intensities. Think of it as a muscle, the stronger it is, the better it can perform at high intensities and for a longer duration. This allows you to deliver oxygen to your muscles and, therefore, delay the onset of fatigue.


How to perform?


We want to hit VO2 max and hold there.


You could do something like 3 minutes on, 1 minute 30 off on a treadmill. Usually a ratio of 2:1 is used so you rest for half the interval time.


You can repeat this for 4-6 reps in a session.


This is a brutal session, both physically and mentally so be prepared!


the 1%


This week is a supplement.


Vitamin D.


Now I've said before, make sure you have your house in order before adding the little bits to it but none the less this 1% will help.


If you live in the UK like me, you will know we aren't blessed with much sunshine. 20% of the population is deficient in Vitamin D due to this. It's a must take supplement, in my opinion.


There are many benefits, most notably for bone health.


Add this to your morning routine.


Thanks


Well done for reading this far! Hope you enjoyed this week's blog. As always, if you have any questions or want more information, drop me a message. Instagram is probably the best bet.

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