[QUOTE=sanjuro_ronin;831098]My warm ups consist of 10 mins of the usual warm ups - joint rotations, burpees, BW exercises, dynamic stretches, just to get the blood flowing, I do 5 min on the bag at a moderate pace after that and then do my HIIT or Tabata, depending on what I am in the mood for, then 5 min cool down and 10 min static stretching.
I find that HIIT is better suited for bag work, but Tabatas can be used too, you just focus on one technique per Round such as round kicks for 20 secs, rest, hooks for 20 sec, rest, etc, etc.[/QUOTE]
I like the idea of HIIT for bag work…do you use a heart rate monitor or just kinda feel out your heart rate?
[QUOTE=AmanuJRY;831118]I like the idea of HIIT for bag work…do you use a heart rate monitor or just kinda feel out your heart rate?[/QUOTE]
I used too, but it got in the way at times and with HIIT on the bag, you KNOW if you are going full out or not.
That’s the thing about HIIT and Tabata, you know if you are pushing the envelope or not, unless you “lie” to yourself.
For warmups it’s hard to go past the Parisi warmup (google or Martin Rooney’s Training for Warriors).
If I had to pick one exercise for Tabatas it would be burpees. I’ve tried lots of other bodyweight exercises, and kettlebell swings, in the Tabata intervals, but IMO nothing blasts your cardio like burpees.
[QUOTE=anerlich;831138]For warmups it’s hard to go past the Parisi warmup (google or Martin Rooney’s Training for Warriors).
If I had to pick one exercise for Tabatas it would be burpees. I’ve tried lots of other bodyweight exercises, and kettlebell swings, in the Tabata intervals, but IMO nothing blasts your cardio like burpees.[/QUOTE]
Could also try sprints mixed with barbell complexes
[QUOTE=Kevin Bell;831156]Could also try sprints mixed with barbell complexes[/QUOTE]
Bit off topic but -
What about jerry cans. Mini sprints carrying 20kgs of water on each arm will get you fkd quick. Follow that with bag work… and those arms or yours…well… “someone call a plumber, those pipes are about to burst”
[QUOTE=sanjuro_ronin;831098]My warm ups consist of 10 mins of the usual warm ups - joint rotations, burpees, BW exercises, dynamic stretches, just to get the blood flowing, I do 5 min on the bag at a moderate pace after that and then do my HIIT or Tabata, depending on what I am in the mood for, then 5 min cool down and 10 min static stretching.
Holy ****! I’m all for a good warm up when I have the time, but when does a warm up become a work out?!! Burpees, BW exercises etc is part fo the work out to me. The quickest warm up I do, which should be a bout all that’s necessary to get the blood flowing is a few arm swings and low sweeps, plus maybe some jiggling up and down…!
[quote]… Tabatas can be used too, you just focus on one technique per Round such as round kicks for 20 secs, rest, hooks for 20 sec, rest, etc, etc.
Love that. Got to get my bag set up again (been down since I moved).
Tabata sprints are evil too.
Sprawl drills aren’t so different and they’re hellagood too. And double leg drills.
[QUOTE=Mr Punch;831258][QUOTE=sanjuro_ronin;831098]My warm ups consist of 10 mins of the usual warm ups - joint rotations, burpees, BW exercises, dynamic stretches, just to get the blood flowing, I do 5 min on the bag at a moderate pace after that and then do my HIIT or Tabata, depending on what I am in the mood for, then 5 min cool down and 10 min static stretching.
Holy ****! I’m all for a good warm up when I have the time, but when does a warm up become a work out?!! Burpees, BW exercises etc is part fo the work out to me. The quickest warm up I do, which should be a bout all that’s necessary to get the blood flowing is a few arm swings and low sweeps, plus maybe some jiggling up and down…!
Love that. Got to get my bag set up again (been down since I moved).
Tabata sprints are evil too.
Sprawl drills aren’t so different and they’re hellagood too. And double leg drills.
Intensity is the difference between a work out and a warm up.
What we do in warm ups should be as close to what we will do in the actual activity, but some variety is needed and whole body moves are great to get the blood going.
Burpees are a warm up when you do them to warm up ( 20 for example) and a workout when you do them to work out ( Tabata Burbees for example).
I like to make my workouts as “sport specific” as possible and as such I rarely do HIIT or Tabata with non-sport specific moves, such as burpees, I prefer to do them on the bag of the pads.
[QUOTE=Jeff Bussey;831360]anerlich,
I’m going to look up those type of warm ups[/quote]Unfortunately I couldn’t find anything on them for free…! I have enough workouts to contend with from over at Cosgrove’s site too, without messing myself up even more with a warm-up that’s impossible for someone as unfit and lacking in time as me!
Mr Punch
Do you have a link or video of sprawl drills?
I’m sure I can find one if I look though
J
Fraid I don’t. I checked the Lockflow site which is a really really cool but I couldn’t find a search option.
Sprawl drills, briefly:
Fighting stance
drop down, spread your legs out (like you’re basing)
press your hips into the floor (as if dropping the weight through your centre)
arms spread slightly more than shoulder width (again to mimic the base and dropping through your opponent)
look up (don’t force it, it’ll hurt your neck)
jump up as quick as poss into a fighting stance again (try to do this using as few moves as possible, e.g. not planting a foot in front of you too early where someone could sweep it - has to be an explosive jump)
Repeat till sick.
You can vary it by c0cking one of your legs to one side and angling your body off to the side which mimics the irregular base you often need for a sprawl, and helps you to get up quicker.
Fighting stance
drop down, spread your legs out (like you’re basing)
press your hips into the floor (as if dropping the weight through your centre)
arms spread slightly more than shoulder width (again to mimic the base and dropping through your opponent)
look up (don’t force it, it’ll hurt your neck)
jump up as quick as poss into a fighting stance again (try to do this using as few moves as possible, e.g. not planting a foot in front of you too early where someone could sweep it - has to be an explosive jump)
Repeat till sick.
You can vary it by c0cking one of your legs to one side and angling your body off to the side which mimics the irregular base you often need for a sprawl, and helps you to get up quicker.[/QUOTE]
Thanks a Punch
I think I have seen this before, I’ll probably give it a go.
[QUOTE=Ultimatewingchun;831101]“Yeah, I can see how the vibration may be missed. Maybe I’ll stick it in a headband and use it as shock therapy at the same time.” (sanjuro)
***SPEAKING of shock therapy and training devices…I was reading a new magazine the other day (may have been Black Belt, I don’t remember) wherein some company was advertising a new training device:
a soft plastic training knife that will send a jolt of electricity out to anyone who touches the blade. Whoaa!!
Very expensive, though…If I remember right - around $300.00??..possibly more.
Wouldn’t mind training against it if the price were lower. :rolleyes:[/QUOTE]
Hi Victor,
Here is a link to the knife I think you are referring to. I agree it is a bit pricy.
Hey guys,
Just wanted to let you know that I got my timer in from gymboss yesterday, tried it out and I’m really happy with it.
It’s loud enough for me, I keep the timer close by so it’s not an issue of hearing it. It’s smaller than I thought (about the size of a small pager) but that’s fine. It also works just like a regular timer in case you don’t need to do intervals.
Oh yeah, as for intervals, you can do single or dual times.
So let’s you you are doing HIIT with 30 seconds intense and 30 seconds active rest you can just use the single mode and set it at 30 seconds on auto and it’ll keep beeping every 30 seconds. The dual is obviously with 2 different times like 30seconds active and then 10 seconds rest. Or whatever time you want.
Burpees, BW exercises etc is part fo the work out to me. The quickest warm up I do, which should be a bout all that’s necessary to get the blood flowing is a few arm swings and low sweeps, plus maybe some jiggling up and down…! 
