anyone ever got caught in medium intensity zone?

Discussion in 'Strength & Conditioning Discussion' started by MMouse, Jan 6, 2015.

  1. MMouse

    MMouse Now you enter...the shredder Banned

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    Am in weird a situation during my fight prep (5th week into my block before tapering), maybe some of the experience heads here can chip in.

    I'm currently stuck in this medium intensity zone were id have to push hard on my easy days to hit 130bpm-140bpm, and on my hard days I eventually struggle keeping my HR up at 170-180bpm during threshold and during sports specific interval work.

    Now I'm not sure if the cause of this can be

    A) relying only fibrous carbs (fruits and veggies) as my main carb source over the few weeks (trying to lose weight) which led me to be chronically muscle glycogen depleted.

    B) conditioning got better over time and hitting 130-140bpm would require moderate effort thus making easy day a medium day.

    C) too much l.i.s.s

    D) inadequte recovery and/or combination of some of these or all.

    Routine below

    Mon (hard)
    am: drills - l.i.s.s 120mins
    Pm: bag work, pads, sparring - threshold, h.i.t.t; 2-3hrs

    Tues (easy)
    am: drills - l.i.s.s 120mins
    Pm: jog/bike - l.i.s.s 60mins

    Thurs(hard)
    am: bag work, pads, sparring - threshold, h.i.t.t 2hrs

    Fri (easy)
    am: drills, l.i.s.s 120mins
    pm: jog/bike 60-90mins

    --------------------------

    I just recently upped my carbs and used starches. Its a little better on my easy days but I'm struggling on my hard days
     
  2. LZD

    LZD Purple Belt

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    What happens Wednesday, Saturday, Sunday?
     
  3. silently

    silently Orange Belt

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    That is a lot of LISS
     
  4. MMouse

    MMouse Now you enter...the shredder Banned

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    Day off. But working
     
  5. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Is medium zone like the friend zone? If so, it so totally sucks.
     
  6. JRT6

    JRT6 Black Belt

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    130-140 is not the medium zone.
     
  7. jrams

    jrams Black Belt

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    Your intensity zones are based on your VO2max/max heart rate. An adaptation of doing all that LISS is a lower resting heart rate. So your target heart rate zones could be lower than you are expecting them to be.
     
  8. selfcritical

    selfcritical Brown Belt

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    Yeah when you get a chance to set aside some testing weeks, you may want to retest your max HR, do a modified coopers test to get rough idea of where your vo2 max cadence is, and maybe a wingate test.

    If you're having a hard time targeting HR, targeting based on power production or pace is also doable.
     
  9. ShadowNINku

    ShadowNINku SANDBAGGER BELT

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    is LISS the new term for LSD?
     
  10. Uchi Mata

    Uchi Mata Preaching the gospel of heel hooks and left kicks

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    You're trying to lose weight and not sprinting? I would highly recommend eating more carbs on your hard days and just adding some sprints for maximal fat loss:

    http://www.hindawi.com/journals/jobe/2012/480467/

    If I need to lose weight, once I start adding some sprinting the fat just falls off. I lost 25 legit lbs in 8 weeks doing this leading up to a major BJJ competition (I actually lost a lot more weight than I meant to) while still eating decently, though I did watch my caloric intake.
     

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