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  • Conditioning...

    I wanted to ask if anyone could give me some good idea's for a conditioning program other than jogging, wind sprints, push up's and crunch's. Got those covered, but I wanted to probe for some good idea's from anyone who might be willing to share some idea's. One thing I have figured out quickly in BJJ is that endurance is extremely vital.


  • #2


    • #3
      u could try skipping rope or riding a stationary biking, but if ur already doing jogging and wind sprints that should be more than enough .


      • #4
        try GPP training


        • #5
          Hi Chris,

          I'd try swimming as well. Great overall conditioning. You can get a board and try to flutter kick across the pool for a few laps (your legs will burn) but it will increase your endurance.

          The great thing about swimming is that you can do intervals and keep it anaerobic (blast your shoulders, arms and back!) or swim slow laps for cardio and endurance.

          Not sure what level of swimming you have, but if you can do the butterfly stroke it will work your entire body.

          Skipping rope is also good for stamina and cardio.


          • #6
            yes. Swimming is definitly my favorite choice, but there are others. Mike taught me alot in one of the boxing threads If I can find it.

            Burpees are great for explosive power. Box jumps, and jumping in general.

            Find a flight of stairs and start jumping up them 2-3 steps at a time. Walk down the stairs backwards. If you have a flight of stairs at home, make it a habit to do this everytime you have to go upstairs.

            Also running backwards; one of the greatest ways to increase lower back and hamstring strength.
            If you have a circular track to run on; run forward one length, left-carioca down the side, backwards the next length, and right-carioca the other side. This will get your heart beating.

            There are many other random things you can do depending on where you live. Shovel snow, dig (the most exhausting thing a person can do), split wood (or hit a tire with a sledge-hammer).


            • #7
              Check out this video clip of Phnom Yeerum, the star of Ong Bak. This dude does some crazy stuff.


              • #8
                My instuctor has us do a bit of running to which I compliment with a good bit of sprinting though I think what has helped me the most is rolling for long sessions.


                • #9
                  What are box jumps?


                  • #10
                    Scrapper has some great workouts....
                    check out:TAKU'S INTERVAL TRAINING



                    • #11
                      Originally posted by Hdog
                      Scrapper has some great workouts....
                      check out:TAKU'S INTERVAL TRAINING

                      HAHAHAHAHAHAHAHAHAHAHAHA Can we get real already........A FOOL and his Money soon go seperate ways......HAHAHAHAHAHA Now you too can learn to do push ups sit up squats lunges and jump Rope all for the low price of $99.95


                      Order your SCRAPPER Bodyweight Conditioning Mod. 1:

                      What is the Mod. 1 all about?

                      "The Mod 1 arrived (in Delaware) on Friday, and I did my first workout this morning. I think the thing I like best about listening to the cd's is that it feels so real cussing back at you in the safety of my basement! But, just like my wife and kids, you ignore me and make me get back to work. Great job! I can see it will keep me busy for a long time to come." -Joe

                      Quite simply, the Mod. 1 is designed to enhance your bodies ability to handle and perform large amounts of work. Every exercise used in these workouts was chosen for it's ability to build muscle, burn fat, strengthen your cardio-respiratory system, and develop hard-core levels of mental toughness.

                      The idea for the Mod. 1 came after many requests from customers who wanted to attend my bodyweight conditioning classes, , but didn't live in Hawaii. Also, thousands of people have downloaded my free workouts and purchased my videos but wanted to have the ability to take the workouts to the location of their choice. Listening to these CD's while you're working out is just like attending one of my classes.

                      Want to know more about the class behind these workouts?

                      Basic Training by Fish Article
                      How do these workouts get people into shape?

                      "The routines are varied and interesting with some exercises I have not seen before and some variations on other well known exercises. I have found that the routines demand and create all round fitness and have given me new enthusiasm to train hard. I haven't touched a weight since beginning Mod 1 and I feel better for it. So thanks for a great product, inspiration, motivation and for responding to my questions on e-mail with some great advice." -Gary Mills, Linconshire UK.

                      " I work for the Canadian Military and when i am not on the road working I also take BJJ and Muay Thai. With the unit i work with i have spent upwards of 180-220 days on the road. My endurance on the mat usually suffers when we hit the road but well when i got home after my last trip I had a new surprise. Not only was i keeping up but i was excelling. I have a new explosiveness and endurance I didn't quite honestly have a month ago. One of the guys i rolled with the other night even commented on it. He was like "man you some how have more explosive power what have you been doing?". I simply said Scrapper Mod. 1." Petah Hawrish, Canada

                      Any time you train (and yes, that means silly fluff workouts too!), you are subjecting yourself to the S.A.I.D. Principle. S.A.I.D. is an acronym for Specific Adaptation to Imposed Demand and states:

                      The body will adapt specifically to the demands placed on it.

                      Think about some of the popular routines you read about in magazines or on the internet: They are either filled with lots and lots of cardio and fluff exercises designed for the guys wearing extra small tank tops and canary yellow "All I work is upper body so I have no legs" pants! Or it's some guy claiming that you have to do hundreds or thousands of reps in a row to be a real man. It's ridiculous and these guys get murdered when they come out to my classes or try do follow along with the routines on these CD's. Why? Because my classes are based on High Intensity Interval Training and the exercises demand repeated bursts of strength do be done correctly!

                      The workouts on these CD's are filled with strength building exercises like Divebomber pushups, pull-ups, Squat Jumps, and plenty more...and there is no standing around between exercises either! You're sprinting on that Power Jump Rope that comes with the Mod. 1! Why do you think boxers use jump ropes in their training? Because it not only develops amazing hand eye coordination and foot speed, it's an amazing workout all by itself. Now imagine throwing in a jump rope sprint in between two exercises that make you tired just thinking about doing them and then think about what the S.A.I.D. Principle stated in the last paragraph:

                      The body will adapt specifically to the demands placed on it.

                      How do you think your body will adapt to a routine that demands repeated bursts of strength? How will it adapt when you try to keep pace as I count out pushups, squats, and abdominal exercises and you try to keep up? How do you think it will adapt when your lungs are heaving and I say you still have 20 more seconds of jump rope sprint to go?

                      If you haven't guessed by now, I'll tell you:

                      Reduction in Bodyfat
                      Increase in Lean Muscle Tissue
                      Increase in Cardio-Respiratory and CardioPulmonary Efficiency
                      Increase in Strength-Endurance
                      Decrease in recovery time between bouts of strenuous activity
                      Increase in Range of Motion of your joints and flexibility of your muscles
                      Listen, these claims aren't just pulled out of thin air! I see these changes taking place in the people who attend my classes and I am constantly hearing from people that have purchased the Volume 1 tapes and who have downloaded my workouts! Their bodies change, and they change in big ways. These things happen because the body goes into "Survival Mode" and says "I need to be in much better shape.. NOW!" When you commit to these routines, your body has no choice but to adapt!

                      What's in the Mod. 1?

                      "Scrappers Mod I is awesome. A two hour video, a book, and CD's are like having your own personal trainer on call anytime you are willing to work out. The Video provides detailed information about a tremendous variety of exercises (and exercise routines) including plenty of alternates to use if some are too difficult. Watching it I thought "Finally someone has taken the time to explain the correct way to do bodyweight exercises". -B. Bryant Author of Strictly Street Stuff

                      The Mod. 1 contains the following:

                      2 Audio CD's containing 5 NEW WORKOUTS.
                      1 Audio CD containing Workouts #1 and #2 from the original tapes.
                      2-Hour Video demonstrating the proper form and tempo of each exercise used in the workouts.
                      Instant Reference book with over 130 pictures demonstrating all exercises in each workout.
                      9'3" beaded jump rope.
                      That's quite a bit of material! Let's go over it in more detail:

                      2 Audio CD's containing 5 NEW WORKOUTS.
                      1 Audio CD containing workouts #1 and #2 from the original tapes.
                      It can't get any simpler to follow a fitness plan than this!

                      If you're not sure what the workouts would sound like in audio format, check out this downloadable sound file from from the workout: PT for Convicts. In this manner, listening to these workouts is just like being in one of my classes! You'll hear me call out the specific exercise and then you follow along as I count out the reps. This type of workout format is known as "Call-Response" and it's the main reason my classes and other videos are so successful; people know they are going to get a solid workout and all they have to do is follow my lead.

                      2-Hour Video demonstrating the proper form and tempo of each exercise used in the workouts.
                      The video alone is 2 solid hours of instruction! Think about how much that latest "fitness videos" cost. If you're lucky, you'll pay $40 for a 30 minute routine that leaves little room for personal adaptation. In the Mod. 1 video I explain how each workout is set up and show you the proper form and pace for every exercise used in that particular routine. It's also perfect for those that are just beginning these types of workouts because I demonstrate alternate exercises for those exercises that some might find too challenging. I cover everything you'll need for your workouts! Take a look at these screen shots from the actual video:

                      JUMP ROPE FUNDAMENTALS

                      I start out by demonstrating the Jump Rope skills you will need for the Mod. 1 routines. I cover everything from the basics to slowly working up to the sprints used in each workout.


                      I explain each exercise as I perform it. There's even a caption across the bottom with the exercise name. This is really useful when you're fast-forwarding through the tape to find a specific technique!

                      ALTERNATE EXERCISES

                      Don't think you are ready to handle an exercise like the Divebomber Pushup? Don't worry! I'll show you something else you can do until you're ready!

                      The video is shot with a high-speed digital camcorder and everything I do and say is shown in perfect clarity! Having seen plenty of "fitness" videos I guarantee that this video alone blows away most of what is available out there.

                      Instant Reference book with over 130 pictures demonstrating all exercises in each workout.

                      People are saying that this book is better than some of the stuff that is available in stores right now. How many times have you purchased a "fitness" book that is filled with pages showing one picture for an exercise? As if making the picture bigger somehow makes it clearer to see how the exercise is done! Due to file size restraints, I can only post one page here but click on the image to get a much better view of what is contained in the book!

                      Did you see the attention to detail I put in just this book? The book is meant to go hand in hand with the video and I have pictures and descriptions for every single exercise! The book is designed to lay open in front of you while you are working out so that if you forget how to perform a specific exercise, you've got an Instant Reference Guide right there in front of you! I don't have to tell you that nobody else offers this kind of detailed written instruction along with video instruction do I?

                      If you're lucky, when you buy someone else's fitness material you'll get some cheesy little manual with small, out of focus (or better yet, big and out of focus) pictures with a few words about the exercise. I've even had people offer to buy just the book but I'm only selling it with the Mod. 1!

                      9'3" Power Jump Rope from Lifeline USA.
                      Some of the benefits of jumping rope include:

                      Increased hand-eye coordination
                      Increased aerobic and anaerobic capacity
                      Faster hand and foot speed
                      Improved coordination
                      Perfect for warming up and cooling down
                      Jumping rope is one of the all-time best activities you can do all by itself! The jump rope that is included with the Mod. 1 isn't some stringy piece of leather or plastic, either! It has comfortable foam covered handles and the rope itself is beaded to add weight and durability. These ropes are tough and are the exact same ropes that I use when I integrate jump rope sprints into my own workouts.

                      Now imagine combining something as productive as jumping rope with a routine that you know will work every muscle in your body. If you remember what I said about the S.A.I.D. Principle (Specific Adaptation to Imposed Demand), you know there is absolutely no way you can go wrong with the SCRAPPER Bodyweight Conditioning Mod. 1!

                      I'm ready to change my life! How much is it?

                      "Just wanted to let you know that the wait for Mod. 1 was well worth it. The number of workouts provided is enough to keep me busy for at least 2 years. With that in mind, the price of the Mod. 1 is in my opinion one of the best buys if not the best purchase I have made this year. Thanks for putting the Mod. 1 together." - Stanford

                      I received the Mod. 1 on monday and I was really looking forward getting to go through the workouts.
                      Even though I've been doing bodyweight training for quite a while and I've done these same workouts (1-3) since you first offered them, I wasn't quite prepared for what there was in store for me on the CDs.

                      At first as I find myself first pushing the floor with all my might and not moving and after the leg part as I wobble to set up the mat for the ab stuff of Workout #1 I realize that this all has to be that my arms and legs are just too long to go at this pace. After a few more tries in the following days I still think that. But now I'm also sure that in the USA your CD-players also play slower!

                      I don't think I've worked out this hard in a long time! THANKS! -Lauri

                      All of this material is only $99.95!

                      Since the release of my Volume 1 videos I swore to make my next project better with regards to quality and content. I believe that the Mod. 1 surpasses not only my expectations, but those of other fitness professionals as well! The Mod. 1 stands to change the way coaches train with their clients forever!

                      You simply cannot find this level of instruction or amount of detailed material at this price anywhere else!

                      Order your SCRAPPER Bodyweight Conditioning Mod. 1 today and get started on the road to being in the best shape of your life!

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