High intensity interval training?

tommboy

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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
 
6 times a week?

Ok... :eek:

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

Pfft...newb...
 
FightemAll said:
do it 6 days a week


you are sprinting and jogging, not jogging and walking...right?
 
Reakt said:
some sites:

Running man: http://www.t-nation.com/readTopic.do?id=459414
Guerilla cardio (Tabata): http://www.t-nation.com/readTopic.do?id=459414 <-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

Those both link to Thib's article. Are you linking Dan John's article on Tabata?
http://www.t-nation.com/findArticle.do?article=04-046-training
 
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)
 
Richard Emling said:
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.
 
you can always go hard some days and easier on others. its been said that bernard hopkins trains 365 days a year
 
krellik said:
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)
 
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