LSD or Ross II

sambo fighter

sambo fighter

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For those of you who dont know I am 26 years old 6'1'' 275 lbs. I am trying to improve my conditioning, which has always been a weakness. I am a bjj blue belt, but I have not trained much the last couple years. I have recently started judo 2-3 times a week.

I have been working on my conditioning for a while now and it has gotten better. I have been doing some roadwork and some bodyweight training and some of Ross' workouts.

My current 1 mile time is just under 11 minutes (which is good, because when I started running I couldnt run a mile).

I am trying to decide how to train on the days when I dont have Judo. Should I start the Ross II routine? Or do I need to get my aerobic base up first. I know Ross says in his book that a fighter should be able to run 2 miles in 12 minutes. If that is the prerequisite for II then I have my work cut out for me. What would help my conditioning improve the most right now, continuing to work on my running or starting II? Thanks.
 
I'd start II. You can do everything in that book at your own pace. As long as you push yourself and try to improve your times/intensity level each week, you'll benefit from it. You can always mix in LSD when you feel like it.

2 miles in 12 minutes is a pretty good clip.
 
So you dont think I need to be at a certain level of aerobic conditioning before I start the more anaerobic routine?

Thats the answer I wanted to here, by the way (I dont really like running).
 
I'm not really familiar with Judo, so I don't know what the matches are like (aerobic vs anaerobic). On the grappling spectrum you have wrestling at one end, which is pretty much all anaerobic and BJJ at the other, which in my experience is mostly aerobic.
 
bacon said:
I'm not really familiar with Judo, so I don't know what the matches are like (aerobic vs anaerobic). On the grappling spectrum you have wrestling at one end, which is pretty much all anaerobic and BJJ at the other, which in my experience is mostly aerobic.
Click to expand...

I think it falls in the middle. Judokas are pretty spastic, but not as bad a wrestlers.
 
I'd still start II. LSD won't really impact the rest of your training (low intensity).

How long is a typical Judo match?
 
Can't you do Ross II on one or two days and LSD on another day? Seriously, LSD will help with your recovery, even if it's just a brisk walk, try to work it in at least once a week.
 
I could, but I only have 2-3 days a week to train on my own. I dont want to train anything but judo on judo days.

So maybe alternate II sessions with LSD?
 
Try it. Make adjustments as needed. II's training examples aren't meant to be followed to a tee. Roos states it in his book and re-affirmed it in an email. Take the training principals and adapt them to your needs and goals.
 
For basic cardio i've just started the following interval protocol:

800m
1 min rest

800m
1 min rest

800m
1 min rest

800m
1 min rest

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start


I try to complete the 800m interval as fast as possible and the sprint is all out effort.


It's in one of Ross' books and i find it much better than just going for a 5k run as the intensity is higher, which is essentially what you need for martial arts. However you're still working both the aerobic and anaerobic energy systems.
 
I myself try not to get all caught up in times too because I run (or at least try to run) to condition, not to be a faster runner. I time the rest interval and that's it. As long as my HR is in the 90% range I'm happy.

Once I get the conditioning challenge here over with I might never time a run again,
 
I do judo myself. Its anaerobic.

Why do LSD when you weight 275? Ride a bike. Take it easy on your joints until you improve your conditioning and drop some weight.

I wouldn't put all your eggs in one basket with running long distance. Mix it up. You'll lose the pounds provided you push yourself.
 
I'm not sure I'd recommend LSD to a guy your size... By and large, Ross's stuff will be much easier on your joints.
 
I just started Ross' II after a break from working out. I adjust reps and rest periods as needed to make sure I don't throw up all over the place. Since I need to drop some weight I'm dialing in my diet (Zone) and throwing in a 2-4 mile run on the II rest day. Some other things you might want to consider besides running: Concept 2 rower. The Concept 2 is a great piece of equipment that can give a great aerobic/anaerobic workout without the stress on your joints. The movement (open hip, full body) is more conducive to judo/grappling/etc. than running too. Hope this helps.
 
spirez said:
For basic cardio i've just started the following interval protocol:

800m
1 min rest

800m
1 min rest

800m
1 min rest

800m
1 min rest

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start


I try to complete the 800m interval as fast as possible and the sprint is all out effort.


It's in one of Ross' books and i find it much better than just going for a 5k run as the intensity is higher, which is essentially what you need for martial arts. However you're still working both the aerobic and anaerobic energy systems.
Click to expand...


bingo. II includes interval sprints, some of which will build your aerobic and anaerobic systems. if u feel like ur body is in good enough condition to not wreck itself, id go with II.
 
spirez said:
For basic cardio i've just started the following interval protocol:

800m
1 min rest

800m
1 min rest

800m
1 min rest

800m
1 min rest

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start

50m sprint
Jog back to start


I try to complete the 800m interval as fast as possible and the sprint is all out effort.
Click to expand...

Holy shit, all out on the 800m? How many times per week?
 
i just kinda stumbled upon this post and you prolly already made up your mind about what you want to do this this was 2 weeks ago but, i have always learned to build aerobic base before anaerobic, i learned that from running, but it might not carry over to what you intend to do
 
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