Cardio workouts that PRODUCE RESULTS?

Discussion in 'Strength & Conditioning Discussion' started by el5amu3l, Dec 4, 2005.

  1. el5amu3l

    el5amu3l Banned Banned

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    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.
     
  2. OpethDrums

    OpethDrums Banned Banned

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    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
     
  3. OpethDrums

    OpethDrums Banned Banned

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    or you can do or 3 pull ups
     
  4. itsthelimit

    itsthelimit White Belt

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  5. marine

    marine Yellow Belt

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

    Sonny Titanium Belt

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    Burpees + Tabatas = conditioning monster
     
  7. Reakt

    Reakt Green Belt

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    Guerilla Cardio oand other HIIT
     
  8. Guards

    Guards Blue Belt

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    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).
     
  9. b0b

    b0b Banned Banned

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

    Valgarv Guest

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

    ObsceneJester Banned Banned

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    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
     
  12. TheDave@ANMA

    [email protected] White Belt

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

    TheDave
     
  13. Sonny

    Sonny Titanium Belt

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    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.
     
  14. krellik

    krellik Gimli son of Cisco

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    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!:)
     
  15. Poseidon

    Poseidon Black Belt

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    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.
     
  16. Sonny

    Sonny Titanium Belt

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    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.
     
  17. yomon

    yomon Green Belt

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    all hail the burpie
     
  18. OpethDrums

    OpethDrums Banned Banned

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    when you have conquered burpees move to the medicine ball
     
  19. peanut butter

    peanut butter Blue Belt

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

    Urban Savage Mystic

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    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"
     

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