Lecture 2 Notes · Daru Strong Club

Lecture 2 Notes

Summary

Condensed Conjugate Training for Fighters

Phil discussed his training methodology for athletes, particularly focusing on a condensed version of the conjugate method for fighters with limited training time. He explained the 2-3 day per week microcycle structure, which includes dynamic effort, maximal effort, and contrast methods over a 12-week off-camp period, transitioning into an 8-week peaking phase. The method emphasizes varying maximal effort lifts, working within the law of 72 hours for recovery, and integrating concurrent energy system training through high-low integration. Phil also mentioned implementing the antagonistic facilitated stretch method for the peaking phase.

Athlete Training Methods Overview

Phil discussed training methods for athletes, focusing on power development and energy system training. He explained the Keynes conjugate Method 2-Day Model and 3-week pendulum wave loading approach, as well as a 3-day model suitable for boxers, judokas, and jiu-jitsu practitioners. Phil also covered energy demands for sport performance, including aerobic capacity, aerobic power, anaerobic alactic, lactic capacity, and lactic power. He emphasized the importance of tailoring training programs to the specific needs of amateur and professional athletes, with amateurs focusing on strength, speed, and lactate buffering, and professionals emphasizing power development and skill acquisition.

Enhancing Fighter Training Protocols

Phil discussed training protocols for fighters, focusing on improving maximal and explosive strength while maintaining aerobic capacity. He outlined various training methods including sled pulls, hammer slams, and sprint intervals to enhance fast-twitch fiber endurance. Phil also emphasized the importance of mobility and movement control, as well as improving posture and diaphragmatic breathing techniques. For off-camp conditioning, he recommended building a fitness base through VO2 max training, strength development, and low-level plyometrics. In camp, Phil advised increasing intensity and frequency of training, while tailoring the approach based on the individual athlete's skill level and physical fitness.

Athlete Training Intensity Strategies

Phil discussed training strategies for athletes, focusing on increasing intensity to 90%+ 1RM, managing fatigue through auto-regulation, and improving buffering capacity. He outlined different training approaches including alactic, lactic, and aerobic power work, with specific exercises and work-to-rest ratios for each. Phil also covered warm-up protocols and provided a sample MMA training week breakdown, emphasizing the importance of monitoring athletes' recovery and readiness.

Compound Lifts for Performance Enhancement

Phil discussed the importance of compound lifts and foundational patterns for improving sport performance, focusing on strengthening the posterior chain, body positioning, and structural integrity. He emphasized the need to induce a training stimulus, manage fatigue, and auto-regulate training intensity based on subjective and objective indicators such as HRV, RPE, and reps in reserve. Phil also highlighted the significance of stress management through optimal training loads, sleep, nutrition, and supplementation, while warning against the adverse effects of high cortisol levels and adrenal exhaustion.

Athlete Stress Management Strategies

Phil discussed strategies for managing stress and preventing injuries in athletes, emphasizing the importance of proper assessment, programming, and recovery protocols. He explained the phases of stress response and the impact of detraining on performance, highlighting the need to maintain aerobic capacity and strength during periods of reduced training. Phil also covered the use of personality trait assessments to better understand athletes and improve communication, and stressed the importance of a well-structured training plan that accounts for detraining effects and fatigue management.

Sleep Optimization and Stress Management

Phil discussed Zhipeng's sleep issues, suggesting dehydration and stress as potential causes. He recommended increasing hydration, avoiding caffeine after 11 AM, using breathwork techniques, and creating a calm sleep environment. Tyler shared his experience with delayed stress response and suggested that Zhipeng might be an introvert, which could explain his heightened awareness of physical sensations. Phil explained the concept of heart rate variability and how to measure and manage it. He also discussed deloading strategies and the use of simulated fight training sessions as part of a training program.

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