need help with cardio workouts for grappling

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gliza1

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just a question for all you in-shape fuckers....after this semester i'm going back to jj. i haven't consistantly taken jj for a number of years and i know my overall physical health has decreased in these last couple years. i still run almost everyday at least 1.5 miles but i need to know cardio excersises that will help me out with fighting.

i didn't think i was out of shape as much as i am until last friday when i played football with some friends. i was getting winded quick and on top of that, i've been sore as hell these last two days. and i remember, even when i was younger and in better shape, that jj use to tire me out like crazy.

so what do ya'll suggest? sprints, what?
 
is it? who gives a fuck? at least it's not another best/worst/most/least/hardest/funniest/strangest threads.
 
You're doing the right thing by running. Its called roadwork in boxing, long distance running builds cardio so you don't gas.
 
holy damn poop you run 1.5 miles a day? I do that once a month if that. you must be a hella in shape mofo.
 
you run 1.5 a day and your worried about Cardio? gimme a break

you wanna be like robocop? invincible cardio


and you would think anyone who runs 1.5 a day shouldnt be getting winded during a pickup football game

maybe you should see a doctor
 
i) Find a hill.
ii) Sprint up it.
iii) Walk back down.
iv) Repeat until collapse.
 
a little trick that i found helpful about 5 years was this.

find a track if you can, if not no worries. sprint 100m, jog 100m, sprint 100m, jog 100m ---> pyramid pushups 125. sprint 100, jog 100, sprint 100, jog 100 ----> pyramid situps 125. sprint 100, jog 100, sprint 100, jog 100 ----> man makers. sprint 100, jog 100, sprint 100, jog 100 ----->jumps and squats (use own discretion, you'll be tired). Continue process until you feel like puking. cool down with a nice long jog.

I have very good endurance when fighting.

just jogging doesn't cut it in my books. sorry to say
 
Even though this is wrong forum, I would suggest some high intensity interval training. It builds up cardio pretty fast and is more friendlier towarsd muscle building, since its anaerobic exercise. You should start with following sequnce: 30sec jogging->30sec sprint->30sec jogging->30sec sprint and so forth. maybe do this first two training sessions like seven minutes, and increase the training time when you feel like it.

Say like:

Day1: 7min.
Day2: 7min.
Day3: 8min.
Day4: 8min.
DAy5: 9min.

And so on. This should build up stamina pretty good. And when you do this in a rough terrain its very effective. This is the best way to get in shape cardio-wise in my book.

edit: heh, Mudo was little bit quicker with almost same kind of advice.
 
Yeah, all of those are great suggestions if you're ever getting into a track meet.

If you're doing MMA or BJJ, you need to do total body strength training circuits quickly and intensely - it's the closest thing to mimicking what happens in those sports.

Running is good for your heart and weight control, not MMA or BJJ. It does not mimic the anaerobic threshold of your strength that you'll face on a mat. Nor does it imitate the moving of heavy objects (or getting moved by heavy objects).
 
While 1.5 miles a day is an o.k. start you'll need to do lots of wind sprints. Long distance running is good for endurance, but endurance from sprints is better suited for fight training then long runs. Fighting is more like a sprint then a marathon.
 
My cardio sucks but I'v found HIIT training aka speed altering sessions on the treadmill have improved. I tend to spar quite explosive, I don't have a constant workout rate, I kind of work in explosions & its aided me.
 
You gotta do some sprinting, man. And circuit training sure helps as well. Do weights , but use 15-20 reps per set range, and then rest about 30 seconds inbetween sets. You also gotta do loads of work with the balls- no pun intended; you gotta do core stuff with the medicine ball and swiss balls (look up the exercises on google). As for running nothing builds cardio more than sprinting. Try a program called HIIT (high intensity interval training) in which you alternate jogging, with faster jogging then sprinting. So like 5 minutes jogging, 30 seconds sprinting, 2 mins jogging, 30 seconds sprinting, 2 minutes jogging, 30 seconds sprinting and then 5 minutes of easy jogging. It keeps your body guessing- really burns off the fat.
 
gliza1 said:
just a question for all you in-shape fuckers....after this semester i'm going back to jj. i haven't consistantly taken jj for a number of years and i know my overall physical health has decreased in these last couple years. i still run almost everyday at least 1.5 miles but i need to know cardio excersises that will help me out with fighting.

i didn't think i was out of shape as much as i am until last friday when i played football with some friends. i was getting winded quick and on top of that, i've been sore as hell these last two days. and i remember, even when i was younger and in better shape, that jj use to tire me out like crazy.

so what do ya'll suggest? sprints, what?
Click to expand...

You run 1.5 miles a day & you get winded playing football?

I run about 1-2 miles a week & my cardio is pretty good.
 
first off, thank you to the people giving me suggestions...i'm gonna start the jog/sprint/jog/sprint tommorow morning. for the rest of you who are saying that just because i run 1.5 miles a day i should be fine with fighting and even a pick up game of football, this is a totally different kind of cardio. it's more explosive and def tires me out quickly.
 
MuDOeWoNg said:
...

just jogging doesn't cut it in my books. sorry to say
Click to expand...

I run about 2.7 miles 3 to 5 times a week for the last 3 months. I did a competition this last weekend and gassed in less than 4 mins. Road work is ok for getting in shape and loosing a little weight but listen to the people about HIIT and sprints (uphill at that)

I have alot of work to do before this saturdays west regional, but damn if my eyes werent open yesterday (1 Oct) on how out of shape I am truly in.

You just dont spar the same in class that you do in a tourney.
 
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