High intensity interval training?

Discussion in 'Strength & Conditioning Discussion' started by tommboy, Dec 19, 2005.

  1. tommboy

    tommboy White Belt

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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???
     
  2. Reakt

    Reakt Green Belt

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    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
     
  3. johnnynoname

    johnnynoname Banned Banned

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    bump for the "running man" article

    I always refer that one
     
  4. FightemAll

    FightemAll Green Belt

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    do it 6 days a week
     
  5. TheDave@ANMA

    [email protected] White Belt

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    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...
     
  6. Urban

    Urban Savage Mystic

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

    Ian Coe Silver Belt Professional Fighter

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

    Madmick Cerebrage Staff Member Senior Moderator

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    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
     
  9. Richard Emling

    Richard Emling Black Belt Professional Fighter

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    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)
     
  10. Ring Shark98

    Ring Shark98 Black Belt

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

    Reakt Green Belt

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  12. Hybrid_Killer

    Hybrid_Killer Orange Belt

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  13. OpethDrums

    OpethDrums Banned Banned

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

    krellik Gimli son of Cisco

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

    Ian Coe Silver Belt Professional Fighter

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    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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