Ross Edgley, one of the world’s most muscular men, took to Instagram to share an anaerobic conditioning technique to give you more energy when you come to competition.
Ross Edgeley looks like he could be carved out of marble. But although it looks like it came straight out of an ancient Greek storybook, it’s up to date with the latest fitness technology and research.
In fact, having completed the world’s longest sea swim (1,780 miles around Britain) as well as various types of marathons (from a one-to-one rope climb where he ran with a car behind him) as well as the author of several books, despite his busy schedule, he always makes time to share fitness tips and ideas with his followers.
Which brings us to his latest Instagram post. In it, Edgley shares some ideas about anaerobic conditioning. Anaerobic conditioning, for those who don’t know, is any activity that breaks down glucose into energy without using oxygen. Translated into common English, it means HIIT-like exercises. Those of short duration and high intensity, which cause your oxygen demand to exceed your oxygen supply.
Edgley calls it Shark Speed - an apt name given the exercise it shows. Behind a boat, next to a friend on a paddleboard (who pilots it), he swims remarkably fast for about 5 seconds (before the video stops). He captions the video with an explainer, explaining how this is a throwback video from 2019.
At this point in his training, he says he was in a “periodized macrocycle” – the point where training intensity increases, but training volume decreases slightly after building a strong aerobic base (or “gas tank”) during the basic mesocycle (a particular training block in a season).
“Therefore, your heart, lungs, cardiorespiratory and your body as a whole are good when you train at low intensity for long periods of time (remember that zone 2 is training at 60% – 70% of your maximum heart rate),” Edgley wrote.
He continued, “But now, during the Build Mesocycle, the goal should be to condition the body to work more efficiently at high intensities (adding ‘jet engine afterburners’ where you’re operating above your threshold anaerobic and train in Zone 4 (80% – 90% of your maximum heart rate) and if possible Zone 5 (90% – 100% of your maximum heart rate).
“This holistic approach to training the body’s cardiorespiratory system throughout the year is based on research from the International Journal of Sports Physiology and Performance which found that “high-intensity resistance training during competition phase is likely to produce beneficial performance gains”.
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Edgley added: “The reason they declared the ‘competitive phase’ is because they understood how each mesocycle must work synergistically to (jointly) improve your body’s ability to utilize both the aerobic energy system (low intensity) and the anaerobic energy system (high intensity) to provide enough energy to keep going no matter how fast you hike, run or bike.
“That’s why high-intensity interval training is primarily introduced in the building mesocycle, only after a foundational mesocycle has been successfully completed.”
I get it? Good. Megalithic gains (hopefully) await you…