7 weeks till COPA NOVA...NEED CARDIO HELP!!!

[Luis Candelas, BCG]

First let me say that i love being a part of 10pjj because i truly believe everyone is here to help eachother and i can't wait to kick some ass in the name of 10pjj. Everytime i ask for help here, you guys are always in my corner helping me out. who needs a gym? i can win without one!

well, i need help from my team again. COPA NOVA, in Northern Virginia, is in 7 weeks and i need to win. i believe my biggest problem is my cardio...or lack of cardio. so what do i do to get in shape? the more specific, the better. Thanks peeps!!!

10th Planet Ronin out!!!!!

[Ehsan_Karam]

Tabata training man. Get used to exploding and recovering.

[Sarah-Jane & Del Christie]

Ditto on the Tabata, Circuits and mix them up, Power/Explosive/Caveman also Steps & or Hill Sprints also what equipment do you have at your disposal let everyone know so we can give you some good ideas

[Luis Candelas, BCG]

i have no equipment...i have a 10x10 mat in my garage, running shoes and an ipod. what is tabata? and can you be more specific. i've never worked on my cardio before so i was hoping to develop a weekly plan or something.

[Dennis Martinez]

You need an interval timer tabatas are 20second work 10seconds rest for 4mins, its a great way to boost your cardio depending on your routine. Start with a Tabata of jump rope then move on to burpees and mount climbers alternating rounds then another set of jump ropes you can also alternating shooting for takedowns and squats to build up your endurance. Hopefully this helps hit me up if you need any more help.

[LeeCunningham]

http://tabatatraining.org/

[Luis Candelas, BCG]

thanks for the tips. how long should i do it? if i do the 4 minute tabatas and i do jump rope, burpees, mountain climbers, shooting, and squats that's only half an hour, is that enough? should i repeat this until i get to an hour?

[The kza]

I use tabta training also. For my last tournament i had 8-9 matches and I wasnt even tired after the last one. It really works.

I also train with wrestlers and play their game. My fav thing is to be in guard so its really out my comfort zone. Plus, the standup game in wrestling is great practice and tired me out more than anything else.

btw it's easier to run for 45 minutes than to to the tabta training so do not say you weren't warned.

[The kza]

"The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.

If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.
Tabata intervals follow this structure:

* Push hard for 20 seconds
* Rest for 10 seconds.
* Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.

You can also try using an mp3 interval workout like these to add structure to your workout.

This workout music is built in the form of tabatas, so you don't need a watch or anything to keep time. Just listen to the prompts and your workout will follow automatically."

http://www.intervaltraining.net/tabata.html

[LeeCunningham]

thanks for the tips. how long should i do it? if i do the 4 minute tabatas and i do jump rope, burpees, mountain climbers, shooting, and squats that's only half an hour, is that enough? should i repeat this until i get to an hour?

No, it would be like this:

rd 1 - 20 sec - jump rope
- 10 sec - rest
rd 2 - 20 sec - burpees
- 10 sec - rest
rd 3 - 20 sec - mountain climbers
- 10 sec - rest
rd 4 - 20 sec - shoot
- 10 sec - rest
rd 5 - 20 sec - squats
- 10 sec - rest
rd 6 - 20 sec - heavy bag
- 10 sec - rest
rd 7 - 20 sec - sprints
- 10 sec - rest
rd 8 - 20 sec - sprints

This is just an example, but you could put any HIIT in place of the others. The total time after 8 rounds would be 4 minutes.