Conditioning

[Jeff Bussey]

For the guys who are really conditioned, which one exercise would you say you couldn't live without?
The one exercise that makes the difference in your mind.

J

[Ernie]

For the guys who are really conditioned, which one exercise would you say you couldn't live without?
The one exercise that makes the difference in your mind.

J

Running and just as important [ put down that donut !!!!!! ]

[Chief Fox]

I'll second that. For me, running provides an excellent fitness base on which everything else can be built.

[Gangsterfist]

Personally I prefer to swim over running, but I don't have a pool, and public pools or pools at gyms kinda gross me out :eek:


There is no ONE work out I can't live with out, however if I don't change up my work outs I get bored easily. I like to change up everything I do so each week is different.

[reneritchie]

High Intensity Interval Training.

Check out Taku's intervals:

http://www.trainforstrength.com/

[Jeff Bussey]

Glad to hear that guys, cause I just started running again :D
just as important [ put down that donut !!!!!! ] doughnut yum
ok ok, I guess I'll resort to timbits :)
You guys have that don't you? I don't think it's just a Canadian thing anymore.

The thing about running is that it works your whole body and I feel soo much better after. So my question is, can you run everyday? or should it be like an every other day thing?
I enjoy it, but those dam shin splints pi$$ me off.
I found a site with some good info and prevention exercises / stretches if other people are having the same prob

http://www.watfxc.com/TF/TF%20Education/shin_splints.htm

J

[Jeff Bussey]

gangsterfist,
I hear that about getting bored. Maybe that's why I enjoy running cause it's outside.

Rene,
Thanks for the link, I'll look into that

J

[Gangsterfist]

You can run every day just remember to be easy on your ankle and your knees. Also, do a cool down stretch everytime you get done running.

I don't do a super lot of cardio but every now and then I bust my a$$ running a few miles.

[Ernie]

Glad to hear that guys, cause I just started running again :D
doughnut yum
ok ok, I guess I'll resort to timbits :)
You guys have that don't you? I don't think it's just a Canadian thing anymore.

The thing about running is that it works your whole body and I feel soo much better after. So my question is, can you run everyday? or should it be like an every other day thing?
I enjoy it, but those dam shin splints pi$$ me off.
I found a site with some good info and prevention exercises / stretches if other people are having the same prob

http://www.watfxc.com/TF/TF%20Education/shin_splints.htm

J


I mix it it up with stick sparring [ fun form of cardio ] that way i'm working footwork timing angles and stuff not just running over and over
3 miles every other day is more then enough combined with everything else

but i have been a bad lazy bum , havn't run steady in a few months [ thanks for the reminder ] today it's on !!!!!

oh and i have no idea what timbits are , sounds like deer droppings , you crazy canadians ;)

[Jeff Bussey]

oh and i have no idea what timbits are , sounds like deer droppings , you crazy canadians Close, but with sugar

[Gangsterfist]

Jeff,

Let me give you a bit of inspiration. One of my gung fu brothers from my six elbows class has been doing it for about 7-8 months now (he is my senior, i just recently started cross training). When he started he was out of shape, and over weight. He was a bigger guy though, like 6'2" 200+ lbs. After these months now of hard training (and dieting of course) he is now in his ideal weight, and is in shape. He is stronger, faster, better overall. He is definately on the right track.

Another brother of mine is even bigger than him, and he is coming to classes now and working out. The guys who run the class push them a lot harder than they push me, which honestly I don't know why, but these bigger guys are losing weight and gaining attributes for kung fu.

It just takes hard work, and once you get into a regiment of regular work outs, keep it up and don't stop.

good luck in your training and be well,

Gfist

[Jeff Bussey]

Thanx Gfist,

Another question about running,
What do you guys think would be better timing the run or measuring the distance of the run.

i.e. Make sure that you run 5 miles a day or make sure you run 20 minutes a day

Right now I'm timing my run and figure the distance will just get greater in the same amount of time

J

[Gangsterfist]

Just start with small goals and once you reach your goal then push yourself harder. When I run its like can I do four laps ( I run around a HUGE courtyard of an art museum, which is approx 1/4 mile all the way around), then when I am done, I am like okay two more, one more....one more....

If I feel that im exhausted I quit and stretch and do some push ups or crunches. Then once my arms/abs get tired I will jog a bit more.

Or sometimes I just stay home and play video games :D

It depends on the day and how I feel. I like to tell people to push yourself but don't over push yourself.

Sprinting can build certain attributes like lung capacity and burst strength. Jogging at a slow pace gives cardio strength and endurance. Remember to not push yourself too hard, and change it up. Find out whats good for you and what you like. Keep your training up. Remember to take rests too when your muscles get too sore. Keep a good diet, learn to cook for yourself it helps so much, etc.

Consult a professional if you have any serious health concerns. I am just saying what has been told to me by my seniors, some trainers I know, etc. I am not a professional trainer but I do know a few.

[whitefox]

plyometrics and interval training. :)

[whitefox]

Thanx Gfist,

Another question about running,
What do you guys think would be better timing the run or measuring the distance of the run.

i.e. Make sure that you run 5 miles a day or make sure you run 20 minutes a day

Right now I'm timing my run and figure the distance will just get greater in the same amount of time

J



IMO it is better to go for time rather than distance. Your heart and lungs will get a good workout and you will burn lots of calories. Go for at least 30 minutes. Just remember to take is slowly at first.

[reneritchie]

There's a difference between anerobic and aerobic conditioning. Running is only good if you're training to be a runner, or training for general aerobics.

If you're want cardio for combat athletics like WCK, do wind sprints, or anything else that better hits the anerobic system, and varies the workload.

[Chief Fox]

There's a difference between anerobic and aerobic conditioning. Running is only good if you're training to be a runner, or training for general aerobics.

If you're want cardio for combat athletics like WCK, do wind sprints, or anything else that better hits the anerobic system, and varies the workload.
Yes, there is a difference between anerobic and aerobic conditioning but running has so many more benefits than just cardiovascular. Let me try to point out some of them.

1. running is great for weight loss or weight control.
2. running improves muscular endurance in your legs, lower back and core.
3. running strengthens your ankles
4. a well rounded running program consists of long runs, interval runs and sprints on varying terrain. So it will hit both anerobic and aerobic conditioning.
5. running can help you to focus your breathing and your mind.
6. a running program takes a long term commitment just like martial arts.

My point is, people who say running is great if you want to be a good runner just aren't looking at the whole picture. There are many benefits to running including conditioning your body and mind to be a better martial artist.

[Ultimatewingchun]

Running is definitely #1...imo. In fact, here's my top 5:

1- running
2- stretching (the entire body)
3- pushups
4- situps
5- pullups

[couch]

oh and i have no idea what timbits are , sounds like deer droppings , you crazy canadians ;)

It's the hole they cut out of the donut. Wonder where they all go?

Canada.

:0

[Jeff Bussey]

Hey Rene,
What's a wind sprint?
I like to think I can run like the wind but most people walking can pass me :mad:

J

[Jeff Bussey]

Hey Victor,
Ya, I agree with your list. I like body weight exercises too. I'd have to add dips to your list though.

J

[reneritchie]

You don't train the sprint by running the marathon. Goal setting and training specificty are key.

Here's some of Taku's stuff from the aforementioned link. (I still recommend reading the link for the background info):

Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.

Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 1 & 2: 6 X 45 seconds work + 30 seconds recovery.
Weeks 3 & 4: 7 X 30 Seconds work + 20 seconds recovery.

Phase 3:
Weeks 1 & 2: 8 X 20 seconds work + 10 seconds recovery.
Weeks 3 & 4: 10 X 20 seconds work + 10 seconds recovery.

The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.

*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.

These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.

** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard

[reneritchie]

Wind sprints are often used by wrestlers, football players, etc. (because they're more appropriate for training usuable cardio). In a nutshell (insert Austin powers gag), you run b@ll's out a set distance, then jog or walk back, and repeat. At least, that's the version I understand. Some people may call any kind of back and forth sprinting 'wind sprints'

[reneritchie]

BTW- I believe Tim Horton's is now owned by the U.S.A.'s Wendy's chain, and is the supplier (or one of the principle suppliers) of coffee to the US armed forces...

A timbit is just a Dunkin' Donut's 'Munchkin'. They have Tim Horton's in the upper 48 now. Phil Redmond reported sightings in Michigan. He called them 'Timmy's' :)

[Jeff Bussey]

Everyone knows that Phil Redmond is Canadian. He loves this place but then again, I can't blame him....

I speak English and French not American
The beaver is a proud and noble animal
No I don't live in an igloo
and it's a boot not about
my name is Jeff and I AM CANADIAN

Oooooh Canada.....

Sorry.

[madsox]

plyometrics and interval training. :)
Oh, yeah, love those plyos! I don't do them much anymore, but there was a time some years back... And I think I may start working them into the training schedule again, they're fun.

Lately, I've gotten hooked on the program at www.crossfit.com - excellent stuff, and FREE!

ND

[AndrewS]

There is no 'one exercise'. I work on my cardio and get bitten by my prehab; I rehab my injury my cardio goes; I improve my strength, my speed lags; I bring up my speed, now I need strength.

If I had to pick only one exercise to do, I'd go with power clean to front squat to jerk to overhead squat. I could play with the load and reps on that enough to milk it for a lot of good.

That being said, whenever I seem to leave Sonnon's Bodyflow stuff out of my exercise diet, I become non-functional due to some old injuries flaring up.

Nope, no 'one exercise'

Andrew

[Kevin Bell]

Well today i cycled my bicycle to work then from work to the gym totalling 15 miles, i decided i wanted to do a LD run before doing some hypertrophy work so commenced a five miler. Anyway carried on with the rest of the workout only to find out when ive come out that some ba$tard has stolen my bicycle all i was left with was my lock that had been cut in half. So i had to run 4 miles home. Yes im very tired tonight and extremely ****ed off. cctv works on a rotate system and missed the culprit, and the "old bill" said they couldnt do anything. I just hope one day someone makes the mistake of riding my bicycle past me.

The only plus side to all of this is ive probably done enough cardio for a week....

Answering the question in hand yes running first with maybe a bench, DL or something like that a close second. Though after today im seriously considering going back to triatholons

[Gangsterfist]

ok, i can no longer hold back, I will post my classes work outs.

We do 30 min of tendon stretching with yoga influence.

We practice outside an art museum. There are two sets of 20 to 25 stairs with a good 25 foot gap inbtween them. We do this thing we call pillars which goes like this. Go down to the bottom of the stairs in the courtyard. Do 20 push ups, I mean real push ups, then do 30 crunches, then run up the stairs hitting every stair. Once at the top of the stairs you bear walk down the stairs. Once at the bottom you repeat and do this 6 times, one for each pillar at the top of the stairs.

Then we do at least two laps around the courtyard (about 1/4 mile/lap). During the laps we stop twice and do body builders, which are like squat thrusts but with full push ups and a jump when you stand.

Then at the other end of the lap there is a 2 to 3 foot brick wall around a small hill. You jump with both feet up on the wall and back down 20 times. Finish the lap and repeat each lap. The last part of the lap across the stairs you sprint.

Then we do about another 100 to 200 push ups and over 500 ab works, calf raises with someone on your back, and a small cool down stretch.

Almost every class we always hit up the pillars and we do varitations of everything else. After the work out we train 6 elbows kung fu.

[reneritchie]

Interesting post from the Jen Q&A on MMA.tv by M.G.:

--

First you have to understand somethings, with endurance there are in general two kinds: anaerobic endurance and aerobic endurance. In Bjj you use'll need more of the former than the latter. Anaerobic endurance is characterized by relatively short bouts of moderate (on the high side) to highly intense activity with intervals of rest inbetween. Grapplers in general need anaerobic endurance because their activity is characterized by intense activity then moments of rest followed by intense activity. Development of anaerobic endurance and power doesn't negatively affect each other. What I mean by that is you can actually train the two together without one taking away from the other. The reason why is because they actually rely on the same metabolic processes.

What you can't do is train aerobic endurance and power together. Aerobic endurance is essentially characterized by low to moderate activity NON-STOP. LSD (long slow distanc running) like marathons are example of aerobic endurance. The reason why you can't train both is because they depend on different metabolic processess. If you do power training and aerobic training at the same time the latter will cancel out the gains in the former. So you're able to develop high anaerobic endurance and power at the same time. But not aerobic endurance and power at the same time. You really wouldn't want to do the latter anyway since aerobic endurance isn't useful for you anyhow.

Now to answer your question I was going to give a long complicated answer but I'll keep it simple. They key is understanding these components to program design:

- Intensity (which load or how much weight or what degree)

- Volume (which is set and repetitions)

- Frequency (which is times per week)

- Duration (which is the length of the workout)

- Specificity (which is how the work your doing relates to the want you're trying to develop)

- variation (which is diversity of exercises in a workout)

Now how you manipulate the above variables will effect what is trained. If you want to develop max strength you progessively decrease the amount of sets and reps as you increase the load. So for example you doing a 4 week strength phase you do something like this (note I just use one exercise to illustrate how the workouts progress each week):

-Wk 1: squat 4 sets of 6 reps @80% (of your max lift)

-Wk 2: squat 3 sets of 6 reps @80%; 1 set of 5 @82%

-Wk 3: squat 1 set of 5 reps @80%; 2 sets of 4 @82%; 1 set of 3 @85%

- Wk 4: squat 1 set of 4 reps @82%; 2 sets of 3 @85%; 1 set of 2 @88%

I wouldn't actually do this particular workout but my point is to illustrate how to progressively design a strength workout using the variables (some of them) I mentioned.

After I reached a certain level of strength I would then transition into another phase. Generally it would be a power phase. Now since strength is a component of power the strength I gained in the previous phase will be useful in this phase. The difference will be in this phase I'll do less strength exercises and more power exercises. I would change the the load and volume. I would do more sets and reps at a lower percentage AND I would do more explosive movements. So I would still do squats but I would do speed squat instead. I would also start doing some olympic lifts like cleans and jerks. Believe it or not I wouldn't really lose that much strength to really be of any concern because you're not really concern with maximum strength any but strength development. What ever loss in maximum strength won't make that big of a difference.

Now at the very same time I am progressive working on strength or power I would also progressive work on anaerobic endurance. I would have a progressive anaerobic endurance program that I would do along side my power and strength work.

I would set up a windsprint interval using distance and time as the load. I would use sets and reps as volume and a thing called "work to rest ratio" for the rest intervals.

I would something like this:

4 sets of 30 meters @ top speed with a W:R ratio of 1:2 between sets (for every 1 second of work you rest 2 seconds; so if it took 12 seconds to complete 30 meters than you should rest 24 seconds)

I would than add sets each week using the same work to rest ratio.

Like I said I would do the anaerobic endurance work at the same time I would do as my power and strength work. Incident the anaerobic endurance workout shouldn't take longer than 20 minutes and the lifting work out shouldn't take longer that 30 - 45 minutes.

Your power training is actually going to help your anaerobic endurance and vice versa. Actually to some degree anaerobic endurance is power training in that most exercises that are done for anaerobic endurance are actually power exercises. Note I am not saying they are the same but rather they fit and compliment each other very well.

Now like I said what you don't want to do which alot of people do is mix aerobic endurance training with either anaerobic and power training.

Man there is more I could say but I already made this post to long. Anyway let me assure you want I'm saying is based on my own experience working with athletes AND working under people who physical train athletes for a living. Like I said I learn all of this from the strength and conditioning staff at D.U (Denver University) not only did I see how they train various athletes I was put on a periodize program myself and seen the results first hand.

[reneritchie]

BTW- I've read a lot of stuff recently that says its better to stretch after, not before, training.

[whitefox]

BTW- I've read a lot of stuff recently that says its better to stretch after, not before, training.


I agree. It is better to do a very light stretch with your warm up than go full out stetching. Just ensure you stretch out the muscles that you will be primarily using in your workout.

[reneritchie]

I don't stretch at all anymore until after training. Now I just do articulations for every joint, and warm-ups (drills relating to MA that take me through range of motion for reps). Stretching only after. Seems to be working well for me.

[reneritchie]

Another good post from M.G., this time from the UG BJJ forum:

You can use almost any solo drill to work anaerobic endurance as long as the drill is done intensely for the interval or the time period you're doing the drill/exercise.

If you do the drill or exercise and it is way under optimal or near optimal intensity you won't stress the anaerobic system. For example if running is your chosen exercise to work anaerobic endurance you will have to sprint during the intervals instead of jog.

Another important thing to keep in mind is that it is the recovery time inbetween each interval that is key.

A good rule of thumb to use for interval training and which metabolic system you want to stress is work to rest ratio. If you want to stress the ATP-PCR system then you want a work to rest ratio of 1:3 or greater (1:4, 1:5 etc). The first number represents how many seconds of work; the second number represents how many seconds of rest. So, for example, during a given exercise like sprinting, you work at a high intense pace for about 10 sec (it take you 10 seconds to run 100 yards) you want to rest 3 times that number or 30 seconds. Now the ATP-PCR is the system usually used for very high power activities like weightlifting.

Generally most common and popular sports like basketball and soccer are anaerobic glycolytic which is the second metabolic system. If you want to stress this system in than use a work to rest ratio of 1:2. Incidently all of the combat sports: Bjj, Boxing, Muay Thai, Judo, Wrestling are mostly anaerobic glycolytic.

The Aerobic metabolic system is stress in interval training using a work to rest ratio of 1:1.

[anerlich]

Easy.

Walking on the treadmill at the gym with Jerry Springer playing on the overhead TV, and two rows of thong-leotard-wearing nyphettes on step machines and stationary bikes in front of me.

I'm a fan of Tabata intervals, and yoga.

[reneritchie]

Sounds more like Tantra, Nerlich.... ;)

[reneritchie]

Another good one:

Crossfit.com (http://www.crossfit.com/)