Yuri Verkhoshansky, known by many as the modern-day Father of Plyometrics, published his first study in plyometrics in 1964 (known as the Shock Method of training).

He…is..the real GODFATHER!

In future articles we will tell you more about him and his Shock Method. But for now, we’ll share his thoughts on cardio training.

OR as we call it at FIT4FUNCTION “Conditioning”. Mainly because cardio is a word with huge value of positive or negative response for everyone. Social Media and the use of influencers language has made sure of that.

The Shock Method (or plyometrics as we call it in the West) is a particular method of Special Strength Training and has been used by many world record breaking athletes of different countries & is now commonly used across athletic training and general populations to maximise performance. 📊

Yuri is a pioneer in the use of plyometrics from the use of depth jumps, Stretch Shortening Cycle (SSC) and reactive training are all widely used terms used to describe the method created by Dr Yuri Verkhoshanksy & his colleague.

In this, our first article, but not our first piece of content discussing the work Yuri produced, I (Bradley) will aim to show you the importance of effective training and use of proven methods in your sessions each week.

Within is a guide to effective “endurance training” or cardio if you prefer it still...

“I need to train more for more results”, “I need to run further to get fitter”, “As long as I work hard, I’ll be good enough”.

The truth, is a quote from Yuri…”Any Idiot Can Make Someone Tired” — Here are some proven methods to use to improve athletic fitness, aerobic/anaerobic

The CARDIAC output method

Cyclical movements like cycling, rowing, running to improve aerobic capacity and recovery. Performed for 30-40 minutes at 60-70% max heart rate. No rest periods.

Kettlebell Movements

Kettlebell Swings, rows, presses all integrated together to improve aerobic capacity and strength endurance.20 - 30 minutes of total work at 70-80% max heart rate (MHR) performed in bouts of 90s - 2minutes.

High-intensity interval training (HIIT)

High-Intensity Interval Training (HIIT), most commonly performed really badly. If performed will it will impact performance of cyclical, global exercises like a push-press, muscle snatch, row, deadlift, box jumps even through bouts of 15 - 30s for around 2 minutes total work per set.

Javorek complexes

4-6 exercises using a barbell, dumbbell or even bands for 6-8 reps each. It should take anywhere from 60-90 seconds to complete the exercise and the circuit shouldn’t take more than 4-6 minutes per set. regarding rest, you should look to take a minute or 2 between sets, for a total of 2-3 sets will be good. This is a favourite option for those without space, equipment variety or restraints such as injury.

This guide was created to avoid wasting your time & avoid huge impact on your joints through long, tedious runs which have no benefit to you or your sport…unless a runner.

Instead we have tried to breakdown some of the effective cardio methods that you can use immediately to start mastering your cardio.

Endurance or Conditioning (or cardio) is the single most important trait an individual can improve.

WHY?

Well conditioning makes developing athletes more resistant to injury.

Conditioning allows you to perform at the highest level for longer.

Conditioning makes you available to your coach in the final minutes.

Conditioning allows you to focus on the competition…not catching your breath 😮‍💨

Which cardio method do you want to know more about to use yourself?

Follow @fit4.function on instagram or take a look at our other articles here on the website and leave any questions you have in the comments!

We’re here to help ✌️