Hypoxic Training For High Altitude Competitions
PROTOCOL 1: Alactic Hypoxic Power Intervals
Purpose: Maintain power output under oxygen debt (round-opening exchanges, scrambles)
Structure
- 6–10 rounds
- 10–15 sec all-out effort (sled push, bike sprint, med ball slam, pad flurry)
- Immediately post-effort:→ Max breath hold after exhale (passive)
- Recovery: Walk + nasal breathing until breathing normalizes (~60–90 sec)
Coaching cues
- Relax the face and jaw
- No panic—calm through discomfort
- Quality > volume
Progression
- Add rounds before adding intensity
- Cap breath holds at ~45–60 sec (no forcing)
PROTOCOL 2: Glycolytic Fight-Round Hypoxia
Purpose: Tolerate acid + CO₂ at altitude (mid-round fatigue)
Structure
- 3–5 × 3–5 min rounds
- Continuous work (pads, bag, grappling circuits)
- Every 30–45 sec:→ 5–10 sec breath hold on exhale, then resume work
Between rounds
- Nasal breathing only
- Hands overhead or walking slowly
Progression
- Shorten rest before rounds
- Increase breath-hold frequency slightly
PROTOCOL 3: Post-Round CO₂ Tolerance Reset
Purpose: Faster recovery between rounds at altitude
Immediately after a hard round
- 3–5 cycles: 4 sec nasal inhale 6–8 sec slow nasal exhale 10–15 sec breath hold on exhale
This teaches control when oxygen is limited and heart rate is high.
PROTOCOL 4: CNS + Parasympathetic Anchor (Low Stress Days)
Purpose: Improve hypoxic tolerance without beating them up
Supine or seated
- 5–8 rounds: 4 sec nasal inhale 8 sec nasal exhale Max comfortable breath hold (post-exhale) Stop if dizziness or panic appears.
WEEKLY IMPLEMENTATION (Fight Camp)
- 2x/week: Protocol 1 or 2 (high intensity days)
- 2–3x/week: Protocol 4 (warm-up or cooldown)
- Always: Nasal breathing emphasis between rounds
KEY SAFETY RULES (IMPORTANT)
- No breath holds during explosive movement
- All holds after exhale
- Stop if: Dizziness Tunnel vision Loss of motor controL
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Hypoxic Training For High Altitude Competitions
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