Aerobic & Lactate GPP and Mouth taping for better performance.

We take simple compound exercise pairings and put them together and have the athlete alternate between them for 5 minutes at about 50-60% loading going rep for rep. Each session the athlete will try and do more reps within the same amount of time or try for more reps within 30s chunks of the whole 5 minutes. Some of your might recognize this as EDT style training. Between 5 minute work block we can schedule 5 minute mobility and balancing work. Got tight shoulders? Mobilize those and strength your upper back. Got tight hips? Look to add a yoga flow or some bodyweight lunge and leg stretches. We’ll often tape the mouth during these sessions why? Read on below.

Here’s a Sample Session

Warm-up

Bench and Trap Bar – 5 Mins 1 rep each alternating (60% of 1RM) Mouth taped.

• 5 Mins mobility. Band Pull apart/spiderman with reach/Six Point Zenith

Chins and Dips RDL 5 Mins 1 rep each alternating (60%)

• 5 Mins mobility. Band dislocation/Alternating half pigeon/half kneeling press (light

Chin up and Sled Chest Drives 5 Mins 1 rep each alternating (60%)

• Foam Rolling, band based stretching, iso holds.

Why mouth taping?

While there isn’t strictly any need to tape the mouth, I find athletes especially non endurance based athletes mouth breathe often without realizing it. Mouth breathing decreases functionality of the lungs which results in reduced endurance obviously. Nose breathing helps you maintain parasympathetic tone which is important for oxygen uptake and deeper breathing. Another factor is increased NO (nitric oxide) production when mouth is taped. NO is linked to blood pressure and oxygen binding among other things. Now you could just keep your mouth closed obviously but some people just need some ducttape based reminder to keep their mouths shut. This focus on nose breathing obviously can be very useful for grapplers in positions where mouth breathing maybe restricted. Below is supporting research put together by Matt Van Dyke

https://www.researchgate.net/…/14600296_Comparison_of_maxim…