Carido Training

[GuardMaster]

My question for the forum is this:

What type of cardio program do you follow to compliment your juijitsu techniques?

Be specific.. for example (% anaerobic vs aerobic).. Lactate threashhold training (Does it even apply?) The types of training methods (biking, running etc)... Yearly training goals.. etc.

Many people think grappling is a stop start sport which required a certain type of training. Other may think its technique is continuous and almost purely aerobic.

I'd like to hear some insights on the subject of cardiovascular conditioning.

Good training to you,
GuardMaster

[Evilution]

Personally I try to train for max Vo2, the type of exercise that will allow you to take in the most amount of oxygen with each breath. The exercises that do this are ones that keep your heart rate at 90-100 percent of it's capacity, regardless of what other muscles are being worked. I personally prefer to do sets of clean and jerks or snatches. I'll do them in sets of 3 doing them as fast as possible in a row, then rest 30 seconds to a minute, then do it again. I might do this for 15 minutes. I'll usually warm up by doing some shadowboxing or bagwork for 5 minutes to get my heart rate up to 70-80 percent then move onto the olympic lifts. I usually cool down with the same shadowboxing or bagwork for 5 or 10 minutes for a total time of 25-30 minutes.

The idea behind the training is mainly to provide you with maximum power output by training your heart at a very high range and keeping it there. It also trains explosive power and by mixing in the shadowboxing and bagwork you can extend it to get a more aerobic effect too. You can extend it even further by doing 5 minutes bagwork, 5 minutes doing lifts in the manner described above, back and forth for however long you can do it. Bear in mind to use a weight that's not TOO heavy so you can lift it repeatedly.

This is just my personal cardio routine. I'm sure other people will tell you different things like running and biking or swimming, but I really don't want to leave the house to work out. I live in Oregon and it's nasty outside 9 months out of the year.