Go Back   Matt-Hughes.com Official Forums > MMA Related > Training/Nutrition

Reply
 
Thread Tools Display Modes
  #1  
Old 03-17-2010, 06:48 PM
TLC
Guest
 
Posts: n/a
Default conditioning

Got some bills I have to handle before I can get back to the gym, so I'm hoping you guys can hook me up with a good basic conditioning program i can work with until then.

Thanks in advance for any help.
Reply With Quote
  #2  
Old 03-17-2010, 10:25 PM
rockdawg21's Avatar
rockdawg21 rockdawg21 is offline
I'm kind of a big deal
 
Join Date: Jan 2009
Location: San Antonio, TX
Posts: 5,584
Default

What type of conditioning are you wanting?

I.E. aerobic, anaerobic, a combination thereof, etc.?
__________________
Reply With Quote
  #3  
Old 03-18-2010, 10:45 AM
County Mike
Guest
 
Posts: n/a
Default

Here you go:

Reply With Quote
  #4  
Old 03-18-2010, 11:10 PM
TLC
Guest
 
Posts: n/a
Default

Quote:
Originally Posted by rockdawg21 View Post
What type of conditioning are you wanting?

I.E. aerobic, anaerobic, a combination thereof, etc.?
Probably more aerobic than anything at this point. I figure if I can increse the size of my gas tank, I'll be better suited to hanging in the gym once I get started there.
Reply With Quote
  #5  
Old 03-19-2010, 12:05 PM
rockdawg21's Avatar
rockdawg21 rockdawg21 is offline
I'm kind of a big deal
 
Join Date: Jan 2009
Location: San Antonio, TX
Posts: 5,584
Default

Quote:
Originally Posted by TLC View Post
Probably more aerobic than anything at this point. I figure if I can increse the size of my gas tank, I'll be better suited to hanging in the gym once I get started there.
In that case, high intensity interval training is going to ramp your VO2 Max faster than anything. Basically, it's all about getting your heart rate to 90% and above multiple times in a very short bout. For example, I'll use the exercise bike:

4:30 warmup
0:30 100% effort
0:30 50% effort
- repeat 8-12 times
5:00 cooldown

That's your cardio. It sounds easy, but it's extremely brutal. Typically, after a session like this, I'll have reached a max HR of 190 (which is my calculated MHR) and a constant HR of 175 (not including warmup & cooldown). Do this 2 or 3 times a week and have a regular interval or steady-state in there somewhere as well. Tests have shown combining HIIT with traditional cardio works better than doing just HIIT alone.

For articles on HIIT, here you go:
http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT
__________________
Reply With Quote
Reply