Cardio for BJJ/MMA

Mako · 10-18-2000, 01:51 PM

Guys,

I've been doing a lot of cardio lately. (unfortunately, i've got more opps at Gym Time than Mat Time).

I've been doing 40 minutes w/heart rate between 165-170.
I "sprint" the last 10 seconds of every minute. I do this 3 times a week. Is this adequate? On an additional day, I'm doing 15 windsprints of basketball court length to build more explosiveness.

Any other ideas? You guys have other good cardio programs?
Am I on the right track now? I've noticed my "wind" has improved dramatically.. I can go over 30 minutes w/o ever "mouth breathing" if that makes any sense.

Mad Dog · 10-18-2000, 10:06 PM

Sounds like a good routine. Just keep up the sprint intervals. They most closely approximate the bursts of energy you'll put out on the mat. I've almost totally eliminated all cardio with the exception of sprint intervals. I always outlast my training partners, who average half my age.

Mako · 10-19-2000, 01:11 PM

Outlasting your partners... who are half your age.

Every man's dream. Can you say Jack Nicholson?

BIG BIRD · 10-19-2000, 03:27 PM

3 days a week is just not enough. I wish it was but it isnt. You need to run 5 days a week. When I am getting ready for a fight I go 3days as far as I can run in 45minutes. Then I go and run some hills or steps for another 10-15minutes. On the other 2 days I warm up with a mile run,then go do a 400meter sprint,do 5 100meter sprints and finish it up with an 800meter run. Also some weeks I substitue the distance run for 45minutes worth of lap swim. I have always relied on my good conditioning in fights and this routine is what I learned from 2000 olympic boxing coach Tom Mustin and I think he knows what he is doing.

10-18-2000, 10:06 PM	#2 (permalink)
Mad Dog Novice Join Date: Sep 2000 Location: Antioch, Ca Posts: 162	Sounds like a good routine. Just keep up the sprint intervals. They most closely approximate the bursts of energy you'll put out on the mat. I've almost totally eliminated all cardio with the exception of sprint intervals. I always outlast my training partners, who average half my age. __________________ He who contemplates the possibility of defeat is but a step away from achieving it....

10-19-2000, 03:27 PM	#4 (permalink)
BIG BIRD Novice Join Date: Sep 2000 Posts: 393	Your not doing enough. 3 days a week is just not enough. I wish it was but it isnt. You need to run 5 days a week. When I am getting ready for a fight I go 3days as far as I can run in 45minutes. Then I go and run some hills or steps for another 10-15minutes. On the other 2 days I warm up with a mile run,then go do a 400meter sprint,do 5 100meter sprints and finish it up with an 800meter run. Also some weeks I substitue the distance run for 45minutes worth of lap swim. I have always relied on my good conditioning in fights and this routine is what I learned from 2000 olympic boxing coach Tom Mustin and I think he knows what he is doing.

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10-18-2000, 01:51 PM	#1 (permalink)
Mako Novice Join Date: Sep 2000 Location: San Antonio, TX Posts: 274	Guys, I've been doing a lot of cardio lately. (unfortunately, i've got more opps at Gym Time than Mat Time). I've been doing 40 minutes w/heart rate between 165-170. I "sprint" the last 10 seconds of every minute. I do this 3 times a week. Is this adequate? On an additional day, I'm doing 15 windsprints of basketball court length to build more explosiveness. Any other ideas? You guys have other good cardio programs? Am I on the right track now? I've noticed my "wind" has improved dramatically.. I can go over 30 minutes w/o ever "mouth breathing" if that makes any sense.

10-19-2000, 01:11 PM	#3 (permalink)
Mako Novice Join Date: Sep 2000 Location: San Antonio, TX Posts: 274	Outlasting your partners... who are half your age. Every man's dream. Can you say Jack Nicholson?

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