Help me fit in some more Cardio!

[joho]

Ok, so heres what I do so far:

Mondays:
Strength training

Smolov squat routine
+ Day1
deadlift(will stop when smolov gets ridiculous)
SOHP(will change to seated SOHP when smolov gets ridiculous)
Chins/Pulls
Or
Smolov squat routine
+ Day2
Bench Press
Inverted Rows
Dips

5k+ run
1 Bas Rutten Muay Thai Cd double end or shadow box

Tuesdays: Rest day

Wednesday:
Strength training Day1/2

(2 hours)Dragonboat practice: Bodyweight circuits: set amount of reps
pushups, situps, planks, misc other BW excercises+ 30 mins cardio

Thursday:

(2 hours)Dragonboat Practice: Weights circuit: 2 min rounds/1min rest
Variations ofnothing heavier than 60 pounds)
Squats
Cleans
Presses
Deadlifts

+30 mins cardio


2 hours Jujitz practice*nogi


Friday:
Strength Training day1/2

Gi Jujitz

Saturday:

4 hour Jujitz

Sunday:

2 hour Dragonboat pool practice( just rowing with drills for 2 hours)

1 Bas Rutten Muay thai cd for shadow boxing/double end

---------------------------------------------
Ok so, My cardio is suffering, I can feel it. Help me fit in another 5k+ run somewhere that isn't tuesday! Or something that can increase my cardio!

Saturday is a definite no.

Sundays I'm usually pretty dead from the 2-a-days wed-fri.

So anyone have any ideas for better cardio that fits into my schedule/intensity? Back in the summer with just Strength training I was running everyday, but now my legs are way too sore to do that, they give out way before my lungs do, and only at around 3k. Any ideas for cardio that won't be too hard on my legs?

Or should I just let my cardio die off and then raise it back up in the summer?

 

[Tosa]

You're already doing cardio 4 days a week, not including Jujitz. If it's decreased it's either because (1) It was at a very high level, at you probably can't keep it that high year round while training both strength and Jujitz. Or (2) you're overtrained, fatigued, not getting enough sleep/food/etc. Personally, I suspect it's #2.

 

[joho]

hmm... Well then, I'll see how I feel in a week or two, if I am overtrained I'll definitely feel it. I'll continue on with my routine in that case, and then take a break if my performance goes down.


Case solved then!

 

[Ian Coe]

Deload for a couple of weeks and then re add over another couple and see how you feel.

 

[paolo27th]

I don`t understand, you do 2 sessions of strenght training rolled into 1, 3 times a week?

 

[pliftkl]

Ok so, My cardio is suffering, I can feel it. Help me fit in another 5k+ run somewhere that isn't tuesday! Or something that can increase my cardio!

Saturday is a definite no.

Sundays I'm usually pretty dead from the 2-a-days wed-fri.

When you say that your cardio is suffering, what does that actually mean? Cardio is such a nebulous word that it could mean absolutely anything. What's the underlying problem that you are trying to solve? You're gassing when fighting? Your 5k run times are crappy? Your resting heart rate is too high? It takes too long to recover to resting heart rate after exercise?

Figure out what aspect of your cardio you want to fix, and pick the right thing to fix it rather than just throwing another 5k run at it.

 

[joho]

When you say that your cardio is suffering, what does that actually mean? Cardio is such a nebulous word that it could mean absolutely anything. What's the underlying problem that you are trying to solve? You're gassing when fighting? Your 5k run times are crappy? Your resting heart rate is too high? It takes too long to recover to resting heart rate after exercise?

Figure out what aspect of your cardio you want to fix, and pick the right thing to fix it rather than just throwing another 5k run at it.

Yea, my 5k time is horrendous, about 26-28 mins to run it.<this

I gas at the end of the 3rd round of a 3 minute round usually.<and this is a must workon.

Resting heartrate is decent, around 48-53 depending on how heavy training was the day before.

My recovery is pretty decent, I get a second wind pretty quickly.( as in 1 min recovery time)

 

[James Fuller]

when you say you do "cardio" for thirty minutes is that LSD training like a 5k would be or is it HIIT like some of your other circuits? And how is your cardio suffering? In what activities? Because to be honest this looks pretty intense dude overtraining might be happening but I am not sure if I see enough sport specific cadio workouts. Like forrest says in his book, the best way to get into fighting shape, is to fight. all this other work is the icing on the cake from the cardio you get doing the thing you are training for.

I think maybe you got alot of icing and not enough cake. But then again I have no idea what your goal is or what sport you are training for so who knows? Either way dude you don't need to work any harder, you got that covered! Maybe just switching WHAT you do for "cardio" as opposed to how often or how long.

edit: question answered, pretty confident in his simply not doing enough sport specific work.

 

[yocan]

LSD trade one of those out for a fartlek it will help. or go and do a marsoc short card at the end of a 5k as fast as possible straight through. LSD running is not full body so not using anywhere near cardio capacity.

 

[James Fuller]

LSD trade one of those out for a fartlek it will help. or go and do a marsoc short card at the end of a 5k as fast as possible straight through. LSD running is not full body so not using anywhere near cardio capacity.

ok I have no idea what you were saying with this post. I am no grammar nerd esp online but your missing words, using unrecognizable slang and some of your phrases like "not full body" make no sense in the context. I have no idea what your argument is. Please go through and explain WTF you actually meant with this.

But if your sayig LSD runs don't have a place in developing your aerobic threshold and helping develop your base to allow for greater recovery and anaerobic condition through said increased "base" you need to go read EZA thread. I used to talk a whole bunch of shit on "roadwork" myself until I did.

AND NOTHING YOU CAN DO OUTSIDE MMA/BJJ CAN HOLD A CANDLE TO THE DEVELOPMENT YOU GET FROM SPARRING, LIVE ROLLING AND SPORT SPECIFIC DRILLS.

 

[joho]

Usually for my 30 mins cardio after strength training its on the rowing machine doing increasing/decreasing intervals: 1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1
followed by 15 minutes of a spin bike.

Or I just run 5-6k instead.

 

[yocan]

Usually for my 30 mins cardio after strength training its on the rowing machine doing increasing/decreasing intervals: 1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1
followed by 15 minutes of a spin bike.

Or I just run 5-6k instead.

All I was saying is your just doing Long slow distancne. which has its place but 1 time in the week replace a LSD workout for some interval work. The rowing machine kind of accomplishes that.

I am a huge fan of fartlek running once in awhile. a 3 mile run with 16 stations will kick your ass. Because each leg is a maximum effort

Spin bike seriously isn't very dynamic. Your training for a dynamic sport but you do something that really almost is an isolation exercise.

Lots of ways to go about mixing it up. You can use bagwork for cardio actually and unless you only know 1 punch its going to mix it up. IMO rowing is good. Do you check your heart rate during? at 15 minutes after a workout, I would bet money you aren't in an ideal heart rate level. However if you are.... ignore me you have me destroyed.

I really really like burpees. I like things I suck at.

IMO if your on a cardio program, and you feel your loosing cardio, you don't need more lookingn at your program, as it is your probably guilty of overtraining. So mix it up. Watch your heart rate it might help you re-evaluate your cardio

 

[pliftkl]

Yea, my 5k time is horrendous, about 26-28 mins to run it.<this

I gas at the end of the 3rd round of a 3 minute round usually.<and this is a must workon.

I feel like both of these would be helped by interval work that was in the 3 minute time frame. Maybe consider adding some 800m runs that you try to finish in 3 minutes?

You'll ultimately get better at running by running and fighting by fighting. However, working at higher intensities for time periods that correspond to your fighting round times may help you with both.