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Endurance in the Clinch
- Thread starter Kane Fan
- Start date
add sprints to your cardio..
so if you are jogging.. jog for 5 mins to warm up.. then spring 20 secs.. jog/walk 40sec.. sprint 20 jog/walk 40.. repeat a whole bunch then cool down for 5 mins..
do high rep circuit style lifting for each major muscle group..
say you start with chest.. get on a chest machine and pick a weight you can do like 30-40 reps rest 10secs TOPS then do another 25-30 reps.. rest 10secs max and try 20-25 reps.. move right on to next exercise.. like a row.. repeat til who body feels like you just fought..
great workout for fighters...
so if you are jogging.. jog for 5 mins to warm up.. then spring 20 secs.. jog/walk 40sec.. sprint 20 jog/walk 40.. repeat a whole bunch then cool down for 5 mins..
do high rep circuit style lifting for each major muscle group..
say you start with chest.. get on a chest machine and pick a weight you can do like 30-40 reps rest 10secs TOPS then do another 25-30 reps.. rest 10secs max and try 20-25 reps.. move right on to next exercise.. like a row.. repeat til who body feels like you just fought..
great workout for fighters...
I don't usually do machines!
I might use a machine for rows tho
no way I could hold bentrow possition for a 30rep set even if it was just the bar
I have been meaning to do some sprints actually
gotta get off my lazy ass and actually do them
probubly not tomarrow cus we are training again
so either sunday or monday (I work late saturday but early monday so I should be able to do some sprints then)
shoudl I sprint time or distance I plan on doing them outside so I'll probubly go for distance
and number of sprints
what kind of time between sprints 30 seconds or so?
I might use a machine for rows tho
no way I could hold bentrow possition for a 30rep set even if it was just the bar
I have been meaning to do some sprints actually
gotta get off my lazy ass and actually do them
probubly not tomarrow cus we are training again
so either sunday or monday (I work late saturday but early monday so I should be able to do some sprints then)
shoudl I sprint time or distance I plan on doing them outside so I'll probubly go for distance
and number of sprints
what kind of time between sprints 30 seconds or so?
USMC fighter
New member
Sand bags are good, weight vests are also good for muscular endurance, but dont ever slack on your cardio, lots of fights are won or lost on conditioning
I think that you need to consider your conditioning in the context of your overall training with actual mat practise as your priority and strength/conditioning as secondary depending upon time available and recovery.
There is no point laying down a schedule of hard anaerobic interval runs
simply for the sake of enduring them if they are not relevant or required for your actual situation.
If you are engaging in frequent hard mat training sessions then you need for off the mat training should be correspondingly reduced unless you have a special requirement such as a competition for which you need to prepare.
If you endurance is particularly poor then perhaps start with low intensity runs. When you can accomplish say 3 mile runs in comfort then consider some interval runs. A typical interval session would be 6 x 200-400m.
You could start with 6 x 150m with walk back recovery run fast but at a pace that enables you to finish the session. Warm up first with easy running
stretching and strides and ease into doing this type of work gradually to allow the body time to adapt.
Remember however that mat endurance and running endurance are not necessarily the same thing.
I cannot vouch for Judo Tom's high rep routines but do look at hybrid run/exercise routines such as you will find at Crossfit and also check out some of the newsletters at Ross boxing which has some useful sessions.
Here is an example from Ross utilising the sand bag;
3 sets of 400m carry, 400m run, clean and press x10.
Ross also has a combo workout involving burpees and sandbag lifting.
There is no point laying down a schedule of hard anaerobic interval runs
simply for the sake of enduring them if they are not relevant or required for your actual situation.
If you are engaging in frequent hard mat training sessions then you need for off the mat training should be correspondingly reduced unless you have a special requirement such as a competition for which you need to prepare.
If you endurance is particularly poor then perhaps start with low intensity runs. When you can accomplish say 3 mile runs in comfort then consider some interval runs. A typical interval session would be 6 x 200-400m.
You could start with 6 x 150m with walk back recovery run fast but at a pace that enables you to finish the session. Warm up first with easy running
stretching and strides and ease into doing this type of work gradually to allow the body time to adapt.
Remember however that mat endurance and running endurance are not necessarily the same thing.
I cannot vouch for Judo Tom's high rep routines but do look at hybrid run/exercise routines such as you will find at Crossfit and also check out some of the newsletters at Ross boxing which has some useful sessions.
Here is an example from Ross utilising the sand bag;
3 sets of 400m carry, 400m run, clean and press x10.
Ross also has a combo workout involving burpees and sandbag lifting.
