Sven | Combat Sports S&C
What's the Secret Behind Volk's Insane Cardio? 🔥👇 Volk's a big fan of High-Intensity Interval Training. One of the HIIT methods that he relies on are repeated stair sprints. Volk follows a set route up and down the stadium stairs. He completes eleven stairs sprints of about 4 to 8 seconds. In between sprints he has 5 to 10 seconds of "active recovery" which he also runs at a dangerously high pace. Coming down from the last set of stairs, he finishes with a 10-second sprint on level ground. His overall effort is just under two minutes. According to Volk, he does this once a week with the goal to beat his previous time which obviously becomes harder and riskier each week. After three weeks, he changes to a different set of stairs and protocol. This type of training is a lot more time-efficient compared to the his hill sprint protocol which probably took him about 20-30 minutes to complete. #combatathlete #combatsports #strengthandconditioning #conditioningtraining #athletetraining #athletictraining #athleticperformance #intervaltraining #highintensityintervaltraining #hiit #highintensitytraining #fitness #cardio #endurance #vo2max #power #sprints #stairsprints #sprintintervals #bjj #jiujitsu #mma #wrestling #boxing #kickboxing #muaythai #grappling #striking
What's the Secret Behind Volk's Insane Cardio? 🔥👇 Volk's a big fan of High-Intensity Interval Training. One of the HIIT methods that he relies on are repeated stair sprints. Volk follows a set route up and down the stadium stairs. He completes eleven stairs sprints of about 4 to 8 seconds. In between sprints he has 5 to 10 seconds of "active recovery" which he also runs at a dangerously high pace. Coming down from the last set of stairs, he finishes with a 10-second sprint on level ground. His overall effort is just under two minutes. According to Volk, he does this once a week with the goal to beat his previous time which obviously becomes harder and riskier each week. After three weeks, he changes to a different set of stairs and protocol. This type of training is a lot more time-efficient compared to the his hill sprint protocol which probably took him about 20-30 minutes to complete. #combatathlete #combatsports #strengthandconditioning #conditioningtraining #athletetraining #athletictraining #athleticperformance #intervaltraining #highintensityintervaltraining #hiit #highintensitytraining #fitness #cardio #endurance #vo2max #power #sprints #stairsprints #sprintintervals #bjj #jiujitsu #mma #wrestling #boxing #kickboxing #muaythai #grappling #striking