Biggiebrother**
Brown Belt
- Joined
- Oct 13, 2004
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I train in Muay Thai as well as play indoor soccer and run i wouldn't say competitively but definitely seriously.
I can run 5K in 16:10 and 10K in a tad under 36 mins
Whilst i am not the best fighter in my gym by any means, i am easily one of the ,if not the fittest. I NEVER gas in training, well ok, let's say i never gas before anyone else, we get worked pretty damm hard. And yes that includes the best fighters in the gym, the ones who do get into the ring and fight on the local circuit. Some of them get me to run with them, help them with their cardio.
Now there is no doubt that running is not fighting and fighting is a mix of working aerobically and anaerobically.
BUT THE KEY IS THIS - To increase your ability to work anaerobically, you need to improve greatly your aerobic capacity!
Think of it this way, you are building a pyramid. The idea is to get your pyramid as tall and as strong as possible. How do you do this ? you build the biggest base you can, the bigger the base, ultimately the taller and stronger your pyramid will be. And that is what you need to do here. You need to build an AEROBIC BASE!
Then from there you can add the anaerobic workouts like Guerallia cardio etc. I do everything from hill runs to 200 and 400s on the track to running up and down stairs etc but i still maintain solid aerobic runs each week including one really long one (like 2 hours). One long slow run a week really really improves your indepth long term endurance.
So guys, yes i know you will see what you think are quick results from these short cardio workouts like Guerilla cardio etc but without a solid aerobic base, you will not be able to get that true endurance, the type of endurance which will enable you to go 12 rounds in boxing or kickboxing or 30+ minutes in MMA
Remember the better your base, the higher your pyramid.
As an example at the elite level, 800metre runners (800metres is the shortest event which uses both aerobic and anerobic capacity, the sprint events don't really tax your aerobic capacity too much) put in a lot of miles a week, pretty close to the amount of miles 10K runners put in. And their event takes less than 2 minutes, why ? Because they need that aerobic base.
The TUF treadmill workout which hardly any of the fighters could complete. I've done that EASILY.
I'm quite impressed with Boomstick's training program for this kids here http://www.sherdog.net/forums/showthread.php?t=288374
why ? He is building a solid aerobic base for his kids. On top of that, he also is giving them variety with the biking, running and swimming. Kids needs that to stay interested, very cool![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
THERE IS NO EASY WAY TO KILLER CARDIO ! There just isn't ! Takes many hours over a lengthy period of time to really build good endurance. The great thing is, keep a journal of your workouts and you see yourself improving. Going longer, faster etc. This was going on 6 years now, but there was a time i was 20Kg overweight and couldn't run down the road. I started off walking, then jogging 1K, then just kept adding distance each week, getting faster as the weight dropped. Now as stated at the start of this thread, i am pretty fucking fit![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
I can run 5K in 16:10 and 10K in a tad under 36 mins
Whilst i am not the best fighter in my gym by any means, i am easily one of the ,if not the fittest. I NEVER gas in training, well ok, let's say i never gas before anyone else, we get worked pretty damm hard. And yes that includes the best fighters in the gym, the ones who do get into the ring and fight on the local circuit. Some of them get me to run with them, help them with their cardio.
Now there is no doubt that running is not fighting and fighting is a mix of working aerobically and anaerobically.
BUT THE KEY IS THIS - To increase your ability to work anaerobically, you need to improve greatly your aerobic capacity!
Think of it this way, you are building a pyramid. The idea is to get your pyramid as tall and as strong as possible. How do you do this ? you build the biggest base you can, the bigger the base, ultimately the taller and stronger your pyramid will be. And that is what you need to do here. You need to build an AEROBIC BASE!
Then from there you can add the anaerobic workouts like Guerallia cardio etc. I do everything from hill runs to 200 and 400s on the track to running up and down stairs etc but i still maintain solid aerobic runs each week including one really long one (like 2 hours). One long slow run a week really really improves your indepth long term endurance.
So guys, yes i know you will see what you think are quick results from these short cardio workouts like Guerilla cardio etc but without a solid aerobic base, you will not be able to get that true endurance, the type of endurance which will enable you to go 12 rounds in boxing or kickboxing or 30+ minutes in MMA
Remember the better your base, the higher your pyramid.
As an example at the elite level, 800metre runners (800metres is the shortest event which uses both aerobic and anerobic capacity, the sprint events don't really tax your aerobic capacity too much) put in a lot of miles a week, pretty close to the amount of miles 10K runners put in. And their event takes less than 2 minutes, why ? Because they need that aerobic base.
The TUF treadmill workout which hardly any of the fighters could complete. I've done that EASILY.
I'm quite impressed with Boomstick's training program for this kids here http://www.sherdog.net/forums/showthread.php?t=288374
why ? He is building a solid aerobic base for his kids. On top of that, he also is giving them variety with the biking, running and swimming. Kids needs that to stay interested, very cool
THERE IS NO EASY WAY TO KILLER CARDIO ! There just isn't ! Takes many hours over a lengthy period of time to really build good endurance. The great thing is, keep a journal of your workouts and you see yourself improving. Going longer, faster etc. This was going on 6 years now, but there was a time i was 20Kg overweight and couldn't run down the road. I started off walking, then jogging 1K, then just kept adding distance each week, getting faster as the weight dropped. Now as stated at the start of this thread, i am pretty fucking fit