Proper roadwork program for a beginner

Ilk

Ilk

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Please give me some tips or a complete program to try to follow to build some proper cardio.

Additionally I am out of the MMA gym for 3 more months. How do I keep up with my technique. I do not want to lose it all. When I shadow box I feel like there is no one to correct me or show me the techniques over and over again.

Tldr help me keep and build my cardio and technique.
 
You live in the Internet era, plus you can record yourself even setup a realtime delayed cam you can see 5 secs later from a monitor to improve your technique very fast.

I recommend you to download videos from different fighters and cut the same technique to think about the body mechanics of the technique and try yourself.

For the cardio question, is more extrapolable shorter more intense periods of time like 6 sets of 800 metters or 12 of 400 metters maximum intensity you can to complete each sets, rather than 5 k run
 
You should do alot of cardiac output work in the form of jogging for 30-40 minutes or treadmill etc

Sprints are good but not 800sx6

I would do 200sx7-8sets on imcomplete rest and maybe 400sx4-6 same protocol it doesnt have to be all out sprints either

Another thing is shuttle runs set up 50 yard area and run down and back 3x for 3 sets

Cardiac output should be your default and since ypu arent training mma i would do it 4-6 times a week
 
Step 1
Build an aerobic base. Long steady state work 30+ minutes, 3-5 x week. Stay within 130-150bpm. Do this for 6-12 weeks.

Step 2
Add in anaerobic work/tempo, lactate threshold etc.
 
jonander50 said:
For the cardio question, is more extrapolable shorter more intense periods of time like 6 sets of 800 metters or 12 of 400 metters maximum intensity you can to complete each sets, rather than 5 k run
Click to expand...

This is a terrible idea. No one ever should be running 6x800m or 12x400m. Ever.

Ghengiz gave the appropriate answer already. "Step 2" can look something like pokerandbeer already described, and can be expanded a lot more.
 
Genghiz said:
Step 1
Build an aerobic base. Long steady state work 30+ minutes, 3-5 x week. Stay within 130-150bpm. Do this for 6-12 weeks.

Step 2
Add in anaerobic work/tempo, lactate threshold etc.
Click to expand...

Do you feel running at 160bpm will ruin the aerobic effects ?

I started running within the 130-150bpm but my god that is slow, so now i usually do 1 hour at 160bpm, which is still damn slow. I am not even remotely heavy breathing at any point and can hold a conversation if needed.

Its still long slow distance running. Same as what old school boxers used and they had no idea about staying with in a certain heart range and still got in wicked shape. Im aware its advised to stay below 150 but surely going at 160 cant negate the benefits.??
 
It depends on your max HR. If you have a really high max HR your cardiac output range may be higher. Going a little over won't completely ruin it, but you'll get less training effect than if you stayed in range (with regard to improvements to the heart). As you get higher you aid power production more than recovery, which isnt' the end of the world.
 
Davem10 said:
Do you feel running at 160bpm will ruin the aerobic effects ?

I started running within the 130-150bpm but my god that is slow, so now i usually do 1 hour at 160bpm, which is still damn slow. I am not even remotely heavy breathing at any point and can hold a conversation if needed.

Its still long slow distance running. Same as what old school boxers used and they had no idea about staying with in a certain heart range and still got in wicked shape. Im aware its advised to stay below 150 but surely going at 160 cant negate the benefits.??
Click to expand...

The objective of aerobic base building isn't to breathe heavy or tire yourself out, its to do the right amount/intensity of work to stimulate a particular set of adaptations to the heart, mitochondria etc.

As to going 160bpm, I follow the TB protocol when I base build, and with that the author states a few beats under or over isn't going to make or break you. The reasons listed have to do with how baseline heart rates are calculated (you may be above or below the average), mechanical fallibility of the monitor itself (dirt or interference), and other factors.

Also, if you look at other programs like the Maff Method, you add in variables to calculate your personal max aerobic HR, so everyone's numbers are going to be a little different.

So with all of that I'm guessing you'll be fine, but personally I'd err on the side of going slightly slower.
 
Thanks a lot for all the replays. I have started running at a slow tempo. I can not monitor right now how much I can run as there is 50 cm snoe and it is -14 degrees C at 1500 meters. However I am glad that even these conditions did not stop me.

I will try to do 3-4 days of cardiac output with once a week shuttle runs or 200-400 meters sprints.

Regarding the technique I am bad with the modern tech so I decided to work on footwork and practicing mainly simple jabs and combos while keeping myself well stretched. I found some drills to increase the speed of the footwork too. Just working the basics.

I really appreciate the good info.
 
Roadwork for a beginner ???

Don't over think this.

30 minutes 3 times a week.
 
Seriously-Dead said:
This is a terrible idea. No one ever should be running 6x800m or 12x400m. Ever.

Ghengiz gave the appropriate answer already. "Step 2" can look something like pokerandbeer already described, and can be expanded a lot more.
Click to expand...

Can you elaborate why is a terrible idea?
 
Way too much running at a high intensity. By about the fourth 800m or 400m sprint it's arguable you'd even be working the proper energy system and would be better off just doing LSD training at a reasonable heart rate for 45-60 minutes. Your mechanics would likely break down, risking injury and cementing bad running forming for future training sessions.

It's half-ass training. Go for the full ass, either do LSD or HIIT in a respective session. Don't butcher both and reattach them into some cardio Frankenstein.
 
About 10myears ago when I was working on my masters degree, a guy named Berne Heinrich came to the university to give a speech.

Berne Heinrich has a phd in biology and is a very accomplished runner tonthentune of a 2:22 marathon and a one time record holder for the masters 50'mile and 100k road race. The dude is a legit badass.

Anyways I was coming off a season of ironman triathlons and 50 mile trail runs and this old dude (Berne Heinrich) is asking where the good running in town is.

We ran about 4 km on the trails on he aluvial fans of the footnhillsnin Albuquerque. Berms Heinrich dedicated a huge part of his career to explaining and describing why and how people run and what we can learn from animals. Subsistsnce hunting isn't a thing for this guy but persistence hunting is.

When he gave his talk at the university so many questions were being asked but people wanted to know "how can I runnan uktra marathon?"

He gave a few simple rules to go by and he always referee back to it as the rule of 3.

Before you worry about distance speed, races, anything, finish he rule of 3.

3 times a week, 30'minutes, 3 months. After that worry about your running.

If you havnt put in 3 months of base work you have no business worrying about anything other than building the base (habit). After that's done then you can start thinking about intervals and hill sprints, tempos and long runs.

Until then, 30 mins, 3x a week for 3 months.

There's going to be lots of "coaches" on the internet telling you stupid shit. Stick to the rule of 3 and then check back.

And google Bernd Heinrich the conversations I got to have with that guy...
 
selfcritical said:
It depends on your max HR. If you have a really high max HR your cardiac output range may be higher. Going a little over won't completely ruin it, but you'll get less training effect than if you stayed in range (with regard to improvements to the heart). As you get higher you aid power production more than recovery, which isnt' the end of the world.
Click to expand...


Getting a bit too serious for a guy who isn't even a runner..
 
pokerandbeer said:
You should do alot of cardiac output work in the form of jogging for 30-40 minutes or treadmill etc

Sprints are good but not 800sx6

I would do 200sx7-8sets on imcomplete rest and maybe 400sx4-6 same protocol it doesnt have to be all out sprints either

Another thing is shuttle runs set up 50 yard area and run down and back 3x for 3 sets

Cardiac output should be your default and since ypu arent training mma i would do it 4-6 times a week
Click to expand...


Yeah do intervals with no base. Cool plan bro.
 
Seriously-Dead said:
Way too much running at a high intensity. By about the fourth 800m or 400m sprint it's arguable you'd even be working the proper energy system and would be better off just doing LSD training at a reasonable heart rate for 45-60 minutes. Your mechanics would likely break down, risking injury and cementing bad running forming for future training sessions.

It's half-ass training. Go for the full ass, either do LSD or HIIT in a respective session. Don't butcher both and reattach them into some cardio Frankenstein.
Click to expand...


Why not explain LSD and what it is to this guy??? What is it? Long SLOW distance??? Or long STEADY distance???

Also how can your assign "long" to a beginner? Is it an hour? 2????? Or is it 30
Minutes?


Do a long run???

Do a hard workout!!!!

Do a harder workout!!!
 
Seriously-Dead said:
Way too much running at a high intensity. By about the fourth 800m or 400m sprint it's arguable you'd even be working the proper energy system and would be better off just doing LSD training at a reasonable heart rate for 45-60 minutes. Your mechanics would likely break down, risking injury and cementing bad running forming for future training sessions.

It's half-ass training. Go for the full ass, either do LSD or HIIT in a respective session. Don't butcher both and reattach them into some cardio Frankenstein.
Click to expand...


Do lsd or do Hitt???? Or how about get your body ready for running???
 
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