Last night after class I watched a lot of the RESET video but had to run out and pick up my son from work and finally around 1:30 a.m. I pulled the plug and headed to bed. I got through most of it and when Scott Sonnon started talking about the “full throttle” and you can’t just jump to here I called it a night. I have to watch the end because I am sure the last bit will pull things all together.
RESET is Rapid Energy Sports Enhancement Technique working with breathing, vibration and biofeedback to allow your body to recover faster. The goal is to both loose tension and drop your heart rate back to normal range as quickly as possible.
When used over time the hope is that it also reduces your starting heart rate.
For example my starting heart rate is around 60 to 65 beats per minute which is pretty good.
My target heart rate is affected by the fact I am getting older so a rough and quick calculation is 220 – 52 (my age) = 168.
This gives me a “room” of 168 – 60 = 108 beats per minute.
If I can drop my normal start rate to 50 then I gain 10 beats per minute in room to be active.
The real factor in recovery and preparation for more energy expenditure is the recovery time of that starting rate after hitting target heart rate.
A fit athlete can recover normally 19 beats per minute.
With the RESET program Scott Sonnon has athletes (MMA fighters) who can now recover 60 beats in 30 seconds.
Today I did my ½ hour Intu-Flow and then my medium intensity program (below) with only 30 seconds in between the four rounds. I did this as my last high intensity day and it was really tough.
Now I am not saying it was easy but I threw in what I had seen of the RESET techniques (one of which is in Ageless mobility – I love the useful crossovers of the RMAX products).
The result was I found this much easier to accomplish and while I did not have a heart monitor on I know I hit a darn high heart rate that last round and after 30 seconds of RESET I was at 120 beats per minute – wish I knew just where I had started. Regardless I knew it had dropped significantly.
So tonight I will re-watch the technique parts and the rest of the tape and hopefully the second Hardwork DVD as well.
Here is my medium intensity program, and tomorrow is my last day of the 28 days hitting a high intensity of the same program but with 15 seconds in between and if there is any way I am alive enough to do a fifth round I am going to go for it – I know just a little crazy masochistic.
45 seconds of each:
1. Head press from downward facing dog to quad press and alternating.
2. One leg squat to leg swoop leg swinging behind into mountain climber and rise on one leg – alternate sides.
3. Butterfly spinal rock into toe crow position.
4. Squat leap dropping into reaching arch and then repeat alternating sides for the reach.
30 seconds in between, tomorrow 15 seconds – awesome………………..
Going to post the link to the program I am posting about working on it:
Interesting Rick , a heart rate monitor is something I probably should invest in , is an excellent tool for gauging recovery , as heart will stay slightly elevated while the body hasnt recovered from heavy sessions read even days .
I got to look at more cardio/flow work , I need to find a way to train full time
and yeah your heart rate is exceptional mate , it doesnt need to drop at all your already in the exceptional bracket IMHO
Cool – but I want every fighting edge I can find LOL
why does that sound familiar