How quickly can I get in "fight" shape? and how?

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ConfidenceMan

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hi, im 38yo, training MMA 2x wk and can make it thru the PT 20min cardio (jumping jacks, squats, sprawls, jogging,army crawls, shrimps, squat thrusts, pushups,v ups, situps etc) but gas out 1-2min into the 3 min rolling rounds (and sometimes sooner) to the point where if i dont tap someone out before times up, im tapping cause im gassed and claustrophobic when someone gets on top of me.

im looking to get my "rolling" cardio up to speed FAST. After searching this forum it seems the general consenses is HIIT/tabata training... BUT sprints is not an option knee/shin splints/ankle injuries prohibit it AND the only equip I have at home is my floor (jumping rope not an option as it shakes my whole apt and neighbors complain).

so my questions are....

what hiit/tababta can i do at home (with no equip)?
assuming I do hiit/tabata 6 days wk... how fast can i get in rolling shape?
 
sprints can be don solo. with that said, it could take a while. cardio doesnt happen over night

~Foz
 
How long/Far do you acutally jog??

and what Kinda constrains do you have on your legs/knee/shins? what doesnt it alloow you to do?

Its possible to get your wind up so that you dont gass with in a matter of 2-3weeks depending on your dedication.

I have trained alot of people at my job on doing so for exercise reasons and some for sports reasons.. alot of them are doing the excerised that they want but plateued at a certain level and couldnt get past it.

could you tell me what your usual workout day consist of?
 
Ross training shows you how to make sandbags, but I have an easier/cheaper way. Just buy a $10 exercise ball and fill it up with water. Submerge to pump, you'll figure it out. I filled mine halfway, about 60#s. You can do Tabata front squats or cleans. They're pretty killer. So much so that I stopped doing them. But maybe you'll have more mental fortitue than I.
 
I was hoping to do something bodyweight only.

I got shin splints and bad knees, when I sprint I get a lot of pain. we'll jog around the dojo for a few mins mixing in high knees, kariokas and shuffling 20secs each. I guess its pretty high intensity. but at 1-2x wk I'm not seeing much gains in cardio.

I looked over the burpee interval at rosstraining and perhaps that's a good one.
yet how many times a week? and how fast can I get my cardio to rolling levels? ill do whatever it takes....
 
How long have you been grappling? if you are new to it i am willing to be that you are trying to muscle your opponent and expending alot more energy then is needed because everyone does that to start. Is there anyway you can get more time rolling? because that would be your best option as you would improve your cardio and your technique which also helps the gas tank.
 
how long? well ive got about 50 classes under my belt. of that about 40 was pure positional training only; not grappling but holding/passing positions for 2 min rounds eg start in mount/guard/side/knee/bottom and the goal is to maintain and/or submit or if you are on the bottom, reverse and do that as many times within round. its a begginer class pre-req for the advanced program. so with that in mind my technique is far superior than my gas.

Ive joined a new class at a new school, that does more freestlye rolling from standup and knees and works 3 3min rounds with 3 min rest in between. ive got about 5 classes at this school.

im aware of energy conservation. yet at this new school the begginers with little tech are coming at me full force, and im dominating for 2-3 rounds, until the point that i gas out, and then im tapping like a typewriter the rest of the class.

they only have 2 classes per week. and my theory is that if i dont supplement with outside cardio building, then all the guys in class will improve at the same level(generally) and i will see that same results; me gassing before them.

im hoping i can get my gas right in 2 months with daily hiit training...

comments?
 
As posted above....the grappling will get easier with time spent on the mat. If you are going as hard as you possibly can you only have a few minutes to power people before you hit exhaustion.....as you found out.

Your timing will get better but honestly ...and only having 5 classes under this new regiment....you still have plenty growth left....you are basically new to the extended grappling sessions and it will take time.

Pushups, pulllups, freesquats, crunches. Just do 10 each and keep a circuit going at a good pace for 20 minutes on your off days. No need to speed through it...just try to keep moving. You can do all this in a 7x7 foot space.

If you can go to the football field or soccer field or grassy park...mark of a distance roughly 50 meters and do sprints. Sprint...rest about 15-20 seconds...repeat for as long as you can....jog around for a bit...then get back to sprinting. try to go for about 25 minutes or so.

It's not complex but if you can make yourself do them it will help. You can use an extra day or two of conditioning on your off days for sure to help increase your overall stamina. Conditioning is discipline.
 
Conditioning is one of the quickest things to get. You can go from being very unfit to fight fit in 3-4 months.


That said its the hardest thing to do (mentally), really to get that fit in a short space of time you need to have done it before and be willing to be a walking zombie for that time.

Good diet also helps
 
Just an out of shape hack myself, but any possibility your aerobic fitness is good but your anaerobic fitness (ability to handle lactic acid, etc) sucks?

Are you feeling out of breath and tired, or are you feeling like your limbs are heavy and shot? My understanding is that the latter ie less aerobic endurance and more ability to handle lactic acid.

From what I read, complexes might hel with that, and would be non-impact.

Interested to hear what others with personal experience have to say.
 
Rolling shape comes from rolling...I would try doing any drills you do in class at home too. Even doing Tabata with wrestling shots, wrestling standups, wrestler sitouts, etc. I got in great wrestling shape doing this stuff for wrestling. BJJ may have more/different drills.
 
Ian Coe said:
Conditioning is one of the quickest things to get. You can go from being very unfit to fight fit in 3-4 months.


That said its the hardest thing to do (mentally), really to get that fit in a short space of time you need to have done it before and be willing to be a walking zombie for that time.

Good diet also helps
Click to expand...

Listen to Ian, he walks the walk in addition to talking the talk.
 
my sticking points are definately anarobic & aerobic conditioning and not lactic acid, as my wind is gone relatively quickly. the guys commented how I defaintely have strenght and technique, but my conditioning sucks. Im also carrying about 20 extra pounds which Id like to shed.

With that in mind my sister came across a deal at bally to add me to her membership for only 20/month. I took the deal and started training about 2 weeks ago.

Im doing HIIT of 30mins. 15 on the bike, 15 on the treadmill. with about 4 max bursts on each, with a about 1 min rest/slow pace in between. after 2 weeks, my jogging and sprint speed has gone up 1.5mph. at this rate my guess is that Id be in phenominal shape and lost 20 lbs by the end of 3 months.
 
In your first post you say you can't jog because of shin splints....now you are?

So is it shin splits or you just get pain in your shins (which I get because I'm out of shape and my body isn't used to running)

Jump rope, complexes, tabatas, burpees, all of the above of what everyone else said basically.
 
wocyru01.. its pain that I get in the shins.. about 1 inch above and 1 inch in front of the ankle bone... i had it in the past which started at 6 months after running 5 miles everyday. Ive been ok the past 3 weeks, until last night... my shin started hurting and I had to stop running and instead use the bike. my reasearch indicates its either overtraining.. or bad form.. my guess is its the latter as it takes time to develope.. comments??

now that ive joined the gym, my question should be how can i do this with equipment? im paying for the membership might as well use it..
 
Dude, look at the link I posted. Most can be done with bikes, skipping and/or body weight. They are brief, but intense.

You want to get in fight shape, those are a good place to start.


As far as shin splints go, my sister used to get them, she said icing her shins first helped, though I've never done it so I don't know.

I was getting it. Just adjusting the lace on my shoe helped a lot. Other thing is consistency. Keep up with your running as much as possible.
 
For the shin splints you can try jumping rope barefoot on a cement floor (may be covered with carpet). Eventually they will go away and never come back.
 
Eric O said:
For the shin splints you can try jumping rope barefoot on a cement floor (may be covered with carpet). Eventually they will go away and never come back.
Click to expand...

Sounds like it would hurt your shins...
 
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