You need 30-45 minutes of "Zone 2" heart rate (180 minus your age) walking or very light swimming on your "rest" days. This flushes lactic acid.
Unlike traditional models, Jamieson breaks conditioning into: ATP-PC (explosive), Glycolytic (mid-range/burn), and Oxidative (recovery). You must train all three.
Jamieson is a massive proponent of the weighted sled for forward/backward drags because it has zero eccentric loading (no soreness), allowing you to train cardio daily. ultimate mma conditioning joel jamieson pdf 27 exclusive
Doing the same amount of work in less time. Example: 50 sprawls in 60 seconds vs 90 seconds. This builds lactate tolerance.
Too much sparring and HIIT leads to insomnia, high cortisol, and burnout. The PDF balances these two. You need 30-45 minutes of "Zone 2" heart
Every 4th week, cut intensity by 50% but keep volume the same. This is where super-compensation happens.
While not a training protocol, the PDF devotes an exclusive section to buffering lactic acid with specific dosages of Beta Alanine (6g/day) and baking soda protocols. You must train all three
Fighters need to recover while fighting (clinches, footwork). The PDF contains specific breathing protocols to "repay" oxygen debt in 10 seconds or less. Phase 2: The 8D Protocol (Insights 10-18) The core of the "27 exclusive" elements is the 8D (Eight Direction) Metabolic Circuit. This is not a standard circuit. It mimics the chaotic movement of a fight.