Cardio workouts that PRODUCE RESULTS?

I'm not looking for these grueling Iron Man workouts that lead to injuries and overtraining, as well as burning thousands of calories and in 2 weeks you've turned into skin and bones.

I'm looking for the workouts that are realistic to us, fighters, and produce results in the ring as oppose to producing results in the amount you can run or ride a bike. Though those 2 go hand in hand, many of the people on this board are triathletes, marathon runners, etc... and I'm not looking for stuff like that, I'm looking for the most reasonable workouts that won't cause you overtraining or promote stress injuries while directly improving the cardio inside the ring.

 

jump rope for 10 rounds 3 minutes on 1 minute off.. and every time you mess up do 3 up downs.

if that's too easy do some harder jump roping

 

or you can do or 3 pull ups

 

Checkout www.rossboxing.com theres alot of good info on conditioning routines there

 

try the bas rutten mma workout i heard that work out is a bitch.

 

Burpees + Tabatas = conditioning monster

 

Guerilla Cardio oand other HIIT

 

Seconding, Thirding, Fourthing, and Fifthing... Bas Rutten's workout serious is the ideal Fighter's conditioning tool. Stamina is the last of your worries if you can push the pace and keep your performance up throughout either of the last 2 CD's in his set(The All Around Fighting and All Around Workout CD's).

 

Yes, do a search on Guerilla Cardio and you will get good results. Plus, it is over within 15 minutes.

 

Mark Hatmaker's Gladiator Conditioning is rather good as well.

 

Try Tabata method with running.. Or do Burpees prymaid with jump roping..

1 burpee-10 jump roping, 2 burpess-10 jump roping ectera ectera ectera.. until you get to a point 5 or 10 then come back down to 1.. talk about amazing

 

Obscene Jesture, I am going to try that one. It looks easy...

TheDave

 

There are a few different routines you can do with burpees.

Burpee alternated with Pushups

Perform 20 burpees then do one push-up. Rest 30-60 seconds
Perform 19 burppes then do 2 push-ups. Rest
Keep doing this until you get to one burpee and 20 push-ups. It's Hell!!

2 Minute burpee rounds

Perform as many burpees as you can in 2 minutes then rest for one minute. Repeat 3 more times for a total of 4x2 minute rounds for beginners. Work up to doing 6x2 minute rounds or 4x3 minute rounds.

Prison Workout

Do one burpee, rest 60 seconds, do two burpees, rest, do three burpees etc. Go up until you get 20 burpees and then pyramid back down to one burpee. If you're a monster, go up to 30 burpees.

100 Burpee Challenge

Basically, try to do 100 burpees as quickly as possible.

 

To add to Sonnys cool list..:

If you are doing intense grappling sessions, do intense 3 minute rounds with a partner, then when the round is up imediately do 15-25 burpees, then without rest switch partner.. Repeat x number of times.

Combine burpees with hill sprints, ex: Do 1 burpee run up the hill jog back down, then do 2 burpees and then explode up the hill, etc.. (I did this a lot this summer, its a killer!)
If you are grapplers doing this together, its great to do 30 sekunds of "active rest" on the top of the hill, with that I mean 30 sekunds of intense pumeling or wrestling for double underhooks.

Tabatas is good aplied to anything, favorites include: pushpresses, sprawls, burpees, sprints, lying punchbag gnp (a killer), frontsquats, pushups.

Another neet little workout is to go out running for a few kms, every 100m or so stop and do a few hindusquats, combine it with runing some sprints to while your running and you will get killer endurance in the legs!

Thats just some random workouts, read a lot, improvise, improve!

 

Some good stuff there. I gave the burpees a shot. I shot for 3x3mins which is a nightmare. I couldn't progress on them alone so I introduced cycle hills runs using alternative gears for added resistance and guess what, my burpees improved big time! all in all I always did 10 hills runs, in the end I was using the highest gears which obviously makes the bike to slower hence the workout! then some. This totally raises the lactic acid threshold in your legs like nothing else.

 

Just remember if your doing 4x2 minute burpee drills etc. you don't have to be going straight for the full 2 mintues, I often have to take a couple small 5-10 second breaks during the 2 minute drill.

 

all hail the burpie

 

when you have conquered burpees move to the medicine ball

 

wouldnt rounds on the punchbag be most beneficial for a fighter?

 

This is one of my favorite burpee drills, but I have always done it with 50 jumps in between burpees. Fucking brutal. I remember I discovered it when I had just quit boxing. This was the first drill to drain me the way a hard session in the boxing gym left me drained. HIGHLY reccomended. Credit goes to Ross Enamait, it came out of his book "ultimate training for the ultimate warrior"