POWERFUL cardio exercises?

Discussion in 'Strength & Conditioning Discussion' started by dudeguyman, Jan 5, 2018.

  1. dudeguyman

    dudeguyman Kosen Ju-Jitsu

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    Best exercises to train cardio?
    {<jimmies}
     
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  2. LatFlare

    LatFlare EADC

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    Heavy deadlifts.
     
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  3. pokerandbeer

    pokerandbeer Green Belt

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    "Sprints" for 1000-1300 meters broken down into segments like 10x50, 5x200, etc
     
  4. kevo1295

    kevo1295 Brown Belt

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    HIIT is the best form of aerobic training. Find yourself a class and sign up.
     
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  5. LatFlare

    LatFlare EADC

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    [​IMG]
     
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  6. kevo1295

    kevo1295 Brown Belt

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    You must be out of shape
     
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  7. j123

    j123 Pro Sherdogger 500-0-1

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    Sex with fat women
     
  8. LatFlare

    LatFlare EADC

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    again, you are
    [​IMG]
     
  9. Badger67

    Badger67 Taxidea taxus

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    Its like making pizza dough with your dick. You dont know how it will twist and turn and you just hope it turns out good
     
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  10. tdluxon

    tdluxon Black Belt

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    Jumping rope, especially if you mix it up, do hiit stuff, lots of doubles, etc. Also helps with balance/timing/coordination.
     
  11. aus101

    aus101 Black Belt

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    Also helps the calf’s grow. Kept seeing how all the boxers in mma (and in general) always had at least proportional calves. Started skipping and now mine are a strength not a weakness (despite small ankles, long calf tendons, thin muscle shape etc).
     
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  12. quantiqus

    quantiqus Brown Belt

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    - running on hills/mountains
    - climbing rocks/walls
    - fast swimming
    - rowing
     
  13. WARinsertname

    WARinsertname Purple Belt

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    Sleds
    Sprints
    Sandbags
     
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  14. 4daLuLZ

    4daLuLZ Purple Belt

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    Lame. Too easy .....for me.


    <GinJuice>
     
  15. JauntyAngle

    JauntyAngle International man of mystery

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    Much too complicated, there isn't any one 'best exercise' for everyone. (Except drag curls @MIDMOBOX )

    The majority of athletes will benefit from an 'aerobic base'- high output of the cardiovascular system and secondary adaptations in the aerobic system (like development of mitchondria in the slow twitch fibers). For this you do long, slow exercise like long slow runs, swims, cross trainer, stuff like that. If you are a runner you should be doing running, if you are a cyclist you should be cycling. But if your sport doesn't have a form of 'cardio' that resembles what you do in the sport, you just want to pick something that is low impact, recruits a lot of muscle and which you enjoy, or can at least motivate yourself to do.

    When it comes to developing anaerobic output and endurance above the lactate threshold, you do short/intense workouts. Intervals, sprints, things like that. it's even more important if the selection is as sports-specific as possible. So if endurance in your arms is important than you really don't want to be doing too many hill sprints. For many sports there may be no single exercise that perfectly captures everything you do in your competition, so you may have to do a bunch of different exercises.

    For the high intensity workouts, you can't say that one modality (like "40 seconds on/20 seconds off" or "10 sprints of Xm") is best for everyone. It really depends on the demands of your sport. E.g. maybe in a football ("soccer") game a player sprints 40m 50 times in a game, then jogs back into position... what they need to work on is 40m sprints. Maybe in a fight there are flurries of activity of 5-10 seconds, followed by 5-10 seconds circling or regrouping over three minute rounds... maybe they need to 10 seconds on/10 seconds off intervals of three minutes duration. But even then, you won't necessarily spend all your time working with the exact modality. When you do something again and again without changing it in any way improvement tends to slow down and you often get injured. So the 'ideal' modality is something that you might build up to over time.

    According to Joel Jamieson, you can also get 'weak links' in your energy systems. Even if your sport is about doing lots of 40m sprints, your conditioning problem might not actually be the energy system which is dominant in doing 40m sprints, it might be another one. He thinks that the most common 'weak link' is lack of an aerobic base. So if you have a weak link then the high intensity exercises and modalities that are most suitable for your sport aren't actually the 'best exercises' for you in terms of results.
     
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  16. LatFlare

    LatFlare EADC

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    No one will enjoy reading all that as much as you enjoyed writing it.
     
  17. Sano

    Sano Black Belt

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    Good post.

    Joel has really been instrumental in curbing the anerobic fever. Seems like things are evening out in the MMA community finally.
     
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  18. JauntyAngle

    JauntyAngle International man of mystery

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    It was pretty awesome. What made it even better is that when I started writing it I should have left for the office. So writing it also spared me ten minutes at work.
     
  19. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    AMRAP LISS with RAMPing RPE and METCON RHABDO WILKS
     
  20. MIDMOBOX

    MIDMOBOX Telling People things they don't want to know

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    Drag curls
     
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