How To Get Your Cardio Up For Rolling

[Matt "Gumby" Glach]

Hey guys, so my cardio when rolling right now is absolute garbage, I'm winded after a few minutes and take forever to recover. That's what happens when you sit on the couch and in the classroom for 3 months without any exercise at all. I usually just run to get my cardio up, but that's boring and I'm not really into it right now, so I was wondering if you guys had any other techniques for increasing cardio, specifically rolling cardio. Even different running routines/splits if you have some cool ones. Any ideas that you know to work would be greatly appreciated.

My main goal right now is to get my wind up to a respectable level for Herzog's seminar in Orlando on December 19th. So that gives me about 2 and a half months. I recently started a 3 day a week power lifting program that I will do for 3 months (all barbell training, heavy squats/deadlifts/bench/rows/military). So you can take that into account when you offer advice if you want, but really any ideas would be awesome!

Thanks peeps! Love that I have a place to ask this question!

[AJ Camacho]

I don't know. Are you having issues with lactic acid build up or cardio? Or both? Muscle recovery/stamina is a totally different issue than cardio. I can't run for shit but I can squeeze a mother fucker for awhile.

[Matt "Gumby" Glach]

I just get exhausted, winded, short of breath, probably from smoking all of that herbal awesomeness. How do you do it Eddie??? And it takes me a few minutes before I'm ready to roll again. I can push myself obviously but I just get so worn out so quickly.

[Matt_Logan]

i mix elliptical on high resistance, high intensity biking, jogging, sprinting, and rolling. lots of vit c, i usually take a nitric booster, LOTS of water and a good nights sleep. when i do elliptical it's 60min. biking is rotating sprinting and hard riding for about 15-30min (you will understand when you do it). jogging is always 2-4 miles. 1-2 miles of sprints. <-- looking at starting to do this barefoot. thank you guys who posted the barefoot running page. I can roll for more than an hour. I never get to see how long because no one can keep up. I also work on my breathing A LOT. when i'm jogging or elliptical, anything lower intensity, i do it with my mouth piece in. But as you can see there is a lot of variation in my routine. Also, I don't do it, but the rowing machines and swimming. Just not enough time to do it all. But jogging 2 miles doesn't take much time and you can still lift. sprint on your off days. Oh, run FIRST THING IN THE MORNING. I noticed a HUGE spike when i started this. I wake up, 1 cup coffee or 1 gurana pill, then run, then eat breakfast. Hope this helps.

[Brent Smith]

For rolling, mat cardio is the best. Just keep rolling on a regular basis and no more couch cardio training! I've been doing plyometrics and have noticed a big difference in my cardio. Kettlebells are another great way to build up mat cardio, from what I hear. I've just seen the results haven't experienced them.

[Xsimon]

Need to do something anaerobic.. I would say on your off-days between lifting sense you're going heavy.. but you can throw it into the end of your squat/deadlift days if you're body is up to it and recovers well.

Find a good barbell complex.. roughly something that matches the round and your needs. http://www.istvanjavorek.com/id6.html hes god some samples on his page.. but now they're a popular exercise so you can find all sorts of different types elsewhere.

Kettlebells are good as well.. same concept. I've never used them though..

[Stephan Pepin]

Vape your weed or cut back a little if your a cron.

[Jimmy Olsen]

Hey Matt!

You have 75 days in 2.5 months to get ready then. That is a good amount of time if you take advantage of it, train consistently and take the time to rest and rebuild. But if you are not working out right now you probably want a beginner's program to get you going, and one that is aimed at mat-work/MMA...

If I needed to get ready on the cheap (not buying a book or course, etc.) I might use the following two resources to go from gassed to mat readyish.

The first would be a free mini version of the TACFIT program. When Scott Sonnon, the sambo and russian martial arts guy, released his Tacfit Commando program for sale a while ago, he gave away a free program called the Tacfit Israeli Challenge. It is a 20 minute workout repeating 4 basic exercises in a cyclical fashion that he originally designed for LOTAR.

You can still download the mini-instruction manual pdf and watch/download both of the instructional videos demonstrating and teaching the techniques on the page linked below.

http://www.tacfitcommando.com/blog/i...cfit-challenge

Second, mma personal trainer Eric Wong released a free product called Never GAS! which was a pdf and video set of his Crazy Eight System. You can find it on a page at his blog below. Download the pdf and watch or download the videos.

http://ericwongmma.com/crazy-8s-body...ircuit-videos/

There, 2 beginner's bodyweight workout systems designed to get you up to a modicum of cardio and strength fitness ASAP. Look at the two off them and choose one, mix and match, or switch back and for a month at a time for awhile to break things up and buck any training patterns. Either will give you a good base to start with and a program you can follow without thinking about it too much by having to make up your own.

Good Luck! Let me know if I can help in any other way

p.s. These are links to FREE bonuses these two gave out to sample their products... I am not selling anything and these are not affiliate links

p.p.s.s. Don't forget to warm-up before and stretch out after exercising!!!

[TannerSV]

Go down to a surplus store and get yourself a cheap gas mask, doesn't have to be fancy (ours aren't) and roll with that on till you feel like your going to pass out, definitely helps you control your breathing and feels like your training in Colorado. I hate running and rarely do it but my mat cardio is pretty outstanding and I'm a mild smoker. I've brought guys in that run marathons or do crossfit and they all say grappeling is definetly a different type of cardio and there amazed how I can keep going after 15-20 mins of straight rolling, not tooting the horn cause these guys would kill me in any other type of cardio.

[Freddy Chavez]

The gym I would go to we start off warming up on the heavy and speed bags. Then with a partner practice combos with mits and gloves. Then we roll. By the time we roll I'm tired...