HOC, which stands for High Octane Cardio.
HOC is brutal and not for the weak heart. Meaning that literally and figuratively. If you have high blood pressure, you want to clear this program with your doctor as your heart rate is going to go through the roof with HOC training – seriously.
HOC is based on a form of training that boxers use, called “Roadwork”. Legendary boxers such as Muhammad Ali used to do “Roadwork” in order to get in great fighting shape. “Roadwork” is still a staple in the arsenal of today’s fighting elite. Here is how it works: go out for a jog and every fifty yards or so, drop down and do some bodyweight exercises such as push-ups and sit-ups.
Do twenty-five reps and then get up immediately and start jogging again. After another fifty yards or so, drop down again and do some more bodyweight drills. This is a very efficient way to build up cardio and muscular endurance that will carry over to the ring. It is also an extremely effective method for fat burning.
Regardless, you can increase the benefits of “Roadwork” tremendously by combining moderate aerobic training with high intensity aerobic training in the form of ballistic weight training. Ballistic weight training is a form of weight training in which weights are moved quickly and explosively.
One obvious example is Olympic Weight Training. However, ballistic exercises done with dumbbells or kettle-bells are a fit, assuming that you are familiar with exercise such as Dumbbell Cleans, Dumbbell Snatches and Dumbbell Swings. If not, get your form down with those exercises before doing them in reference to context of any HOC schedule.
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