Just working what you guys and gals do for cardio besides roll alot?
I can tell you what they do in Brazil! Ive been here training for the last 2 weeks, and they do beach conditioning. Basically they set up a bunch of station that you run through, then do hill sprints (on the beach) and sprints with someone else holding a belt tied around your waist (also on the beach) its deadly.
We do something similar in class with the belt, someone stands in front with focus mitts or a kick bag on its side and you have to punch them up the room and back while someone drags on your belt.
On my own on off training days I alternate treadmill running for 8 minutes and jump strait into sit ups or squats, back on the treadmill for 6 min then strait into push ups back on the treadmill for 4 then strait into dumbbells then a cool down jog - Not much of a gym routine but I'm not very fit either so starting small and working up.
Interesting thread. Sorry to but in without adding but I also have the same cardio question. My cardio is horrible so looking forward to some good advice in this thread.
Striking
just working......good God. i meant Just wondering. where did I get working? hahaOriginally Posted by RubberDave
I do a boxing/weight routine on the days I don't do BJJ and don't feel too sore still. Here it is (with this workout and a changed diet I lost 35lbs in two and a half months):
Group:
3x Three minute round on the heavy bag with one minute rest in between rounds
1 set (10 reps each) of 115lbs bench press
1 set (10 reps each) of dumbell military press @ 15lbs - 25lbs dumbells depending on how I feel
1 set (20 reps or 10 reps per arm) of dumbell curls @ 25lbs
50 crunches
- edit - I had 3 sets of weights listed in each group, but I meant 1 set per group. I fixed it so now its correct. - edit -
Repeat this group 3 times. So you will do a total of 9 three minute rounds, 3 sets of bench, 150 crunches, etc.. All of the numbers can be reduced if you are just starting or increased if you are already a beast. It's a narly workout I tell you and if you go to BJJ afterwards thats just like icing on the cake. I really believe that if you do this workout and watch your diet you will improve your cardio and overall fitness massively and very quickly. My .02
Last edited by jamesc; 07-14-2010 at 12:16 PM.
I use a lot of Kettlebells, bodyweight exercises and olympic lifting.
Just from doing a lot of snatches and cleans with Kettlebells will help your cardio no end. Also Oly lifts are great for strength and conditioning.
Run.
I train bjj regularly and run at least three times a week with one of them being a long seven to eight miler. I'm not taking an easy run either. I'm talking the kind if run where you puke or at least dry heave at the end. Push yourself and it will push your cardio.
On the days I don't run I lift. The running helps keep me from getting huge but I am bigger than I used to be. I still weigh the same though. I do a mixture of squats, dead lifts, good mornings, bench, incline bench, curls, tri extensions, rows, and all kinds of stuff to work my whole body and not neglect any area. Try to at least. Still have a lot to learn.
I'm by no means a ripped six pack beast but I noticed a huge improvemen in strength and cardio over the last six months and so have my training buddies.
some of the pro fighters at my old gym do sprints, and very little running/jogging for cardio... i have read that running/sprining with a parachute is really good for cardio. i was thinking of trying that one day at the park down the street, but i don't wanna look like a weirdo. I have also read jumping rope (at high intensity) is also good. I have been running alot (medium pace/distance), and my cardio has gotton better that past few months...
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