High intensity interval training?

I want to start doing this type of training sometime to improve my endurance in sparring and rolling. Can anyone send me some good infor sites on this so I can make my own running routine routine with it. Any suggestions? Also how many times a week do I need to do this for it to be effective???

 

some sites:

Running man: http://www.t-nation.com/readTopic.do?id=459414
Guerilla cardio (Tabata): EDIThttp://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf <-my fav, also awesome with burpees

others that i like are:

windsprints: sprint 100m then jog back and sprint again x10 for these will give you a good workout
4-6x400m sprints with 1 min rest inbetween <-2nd fav

some more you can do are:

200m sprint with 30seconds rest
50-70m hill sprints wind sprint style
600m and 800m sprints with 1 min rest

 

bump for the "running man" article

I always refer that one

 

do it 6 days a week

 

6 times a week?

Ok...

And don't forget to do bench press and fifteen sets of concentration curls EVERY DAY to get good at punching!!!!

Pfft...newb...

 

uhh... if by 6 days a week you mean 1-3 times a week.

 

you are sprinting and jogging, not jogging and walking...right?

 

go to the track jog 4 laps(1 mile) to warm up then do 8 to 12 laps(2 or 3 miles) sprinting the straights and jogging or walking the corners cool down with a easy 4 laps(1mile)

 

Lol. That would kill me. After the 3rd or 4th lap of sprints, I would be totalled.

 

oops, nah i meant this one: http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf sorry

 

What would happen if you did the guerilla cardio (as shown here in Reakt's link http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf) 6 days a week? What would the effects be besides extreme muscle loss?

 

you can always go hard some days and easier on others. its been said that bernard hopkins trains 365 days a year

 

If you eat enough im not thinking extreme muscle loss im thinking cns burnout. You guys agree with me on that?

 

I'd have to agree

And with the cns burnout, a hormonal response would occur, but I'm not too good with hormones so I can't say specifically what. A higher average cortisol level for sure though (during rest times), which would lead to a surpressed immune system and some muscle lose surely (maybe no weight lose, but more fat being put down...in the long run)