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Glycolytic System Training for Ronda Rousey
There are three bodily energy systems, namely glycolytic, immediate energy, and oxidative. All of them work together; however, if any of the systems needs improvements, it is necessary to choose a proper training program. The glycolytic system is responsible for dissolving glucose, removing lactate, and providing ATP during the intense training. This system is highly dominant in such sports as athletics, tennis, soccer, badminton, and others.
As an athlete coach of an MMA (mixed martial arts) fighter, Ronda, there is a need to form a separate training program for her. Usually, the system demands highly intensive activity due to the acidity of muscles. When training the anaerobic system, she can implement a 1:3 ratio; that is, every three seconds of rest should be followed by one second of work (Berardi, 2020). For instance, each exercise should take 30 to 60 seconds; therefore, the recovery time will be around 90 seconds. Thus, the following set of activities has been established:
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Shadow Boxing, five repetitions of 30 seconds and 90 seconds of rest between each
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Jump rope, five repetitions of 30-45 seconds and 90 seconds of rest between each
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Jump squats, five repetitions of 30 seconds and 90 seconds of rest between each
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Matrix Pushups, five repetitions of 30-45 seconds and 90 seconds of rest between each
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Burpees, five repetitions of 30 seconds and 90 seconds of rest between each
All exercises must be completed without overload so that there is no regression in Rondas health. Moreover, the intensity of the training may be increased to keep track of progression. The entire training program will take between 1,5-2 hours. The main peculiarity of this program is its intensity, which will allow her to adapt. Moreover, the set of exercises depends on health condition and their ability to recover; therefore, exercises may be individualized. They may vary from time to time so that the body could adapt to different intensity.
Reference
Berardi, J. (2020). Training the energy systems! Web.
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