I need some KICK A$$ cardio workouts
Mon, 03/03/2008 - 12:19
Hey all,
I need some good tough cardio drills to run my guys through. Running, biking and jump roping is getting boring.
Can you guys help out? I appreciate it. :twisted:
Mon, 03/03/2008 - 13:17
#2
Circut training with sport specific stuff is my favorite way to do cardio.
Rounds of mitt work, heavy bag, burpees, takedowns, sprawls, stuff like that.
I like practicing sit outs as fast as I can. Another fun one is to have two guys on either end of the room and the guy in the middle has to run back and forth doing a takedown on each guy.
Take a look at the drills section. Just do any of those for a two or three minute round.
http://lockflow.com/techniques.php?type=4
Or here is a circut that the army uses. (click the bottom right hand corner to enlarge)
http://www.physicallytrained.com/fm21-20/physical-fitness-training/images/fig7-2.PNG
It's not a hobby, it's a way of life.
Mon, 03/03/2008 - 13:20
#3
odyssey11 wrote:
Circut training with sport specific stuff is my favorite way to do cardio.
Rounds of mitt work, heavy bag, burpees, takedowns, sprawls, stuff like that.
I like practicing sit outs as fast as I can. Another fun one is to have two guys on either end of the room and the guy in the middle has to run back and forth doing a takedown on each guy.Take a look at the drills section. Just do any of those for a two or three minute round.
http://lockflow.com/techniques.php?type=4Or here is a circut that the army uses. (click the bottom right hand corner to enlarge)
http://www.physicallytrained.com/fm21-20/physical-fitness-training/images/fig7-2.PNG
Thanks for the input
Mon, 03/03/2008 - 14:28
#4
Go to: www.crossfit.com. Or www.Rosstraining.com
I just did a 24 min Crossfit circuit and I feel like ...I must have wronged the guy that put me through it some how?
good thing is you never have to do the same workout twice, Crossfit has tons of diffrent circuits that can be motified to any fitness level.
Mon, 03/03/2008 - 15:42
#5
One simple thing I used to do was go to a local school football field and do the following: sprint from one end of the field to the other, do 5 pullups as soon as you get to the end, then walk back across the field and repeat. Simple and I found it effective.
- Tim 
Bullfight critics ranked in rows
crowd the enormous plaza full.
But only one is there who knows
and he's the man who fights the bull.
Mon, 03/03/2008 - 16:37
#6
Jhamilton wrote:
Go to: www.crossfit.com. Or www.Rosstraining.comI just did a 24 min Crossfit circuit and I feel like ...I must have wronged the guy that put me through it some how?
good thing is you never have to do the same workout twice, Crossfit has tons of diffrent circuits that can be motified to any fitness level.
you remember the drill that you did? i wouldn't mind giving it a try.
Mon, 03/03/2008 - 17:02
#7
I remember one that Charlie had us do back in the day in B'ham. I think he called them Cro Cops. Basically, one guy does three lateral hops over a three bags on the ground and when he reaches the end he sprawls, get's up as quickly as he can and throws 5 or 10 1,2's at another guy holding mits, then hops back to where he started and does it again. Down and back is one and you switch when you get to 10. Each person should do 3 rounds of 10. You could vary up the combo's on each end or add in more sprawls if you need to. It sucks...
Mon, 03/03/2008 - 17:52
#8
ModernGladiator wrote:
Hey all,I need some good tough cardio drills to run my guys through. Running, biking and jump roping is getting boring.
Can you guys help out? I appreciate it. :twisted:
you can come to my school. lol we just got a new coach and he kills us in cardio
Franklin Roosevelt once said "The only thing we have to fear is fear itself". Well guess what, i am fear.
Mon, 03/03/2008 - 18:04
#9
look up P90X the guy runs some pretty good workouts. Umm run but have them jog for a little bit and then sprint jog sprint so they can get used to preserving energy and then being able to use it in bursts, look up stuff on youtube, metacafe, the drills section on here, uhh suicides are always fun, if you have sum heavy bags have em do stations working dif. parts of the body on dif. bags, running in place, jumping jacks, jumping jacks with sprawls to push ups, one of my favs is squat down kik your legs out and do a pushup come back to the squated position then to your back one situp then back to squated position and jump as high as you can and repeat for 3 mins., umm wacky jacks, running in a circle then yell stop and have them do a certain exercise for 30 secs(ex. stop running do 20 push ups, then have them run, stop running get as many punches you can get in for 30 secs, run then same thing for kicks) theres some off the top of my head. Youube, metacafe, fitTV are all good sources for workouts as well.
Mon, 03/03/2008 - 20:16
#10
http://video.google.com/videoplay?docid=3224902600571518938&q=randy+couture+circuit&total=7&start=0&num=10&so=0&type=search&plindex=0
this is the best video i could find of this, I tried this once and found myself to be really drained after 3 rounds. I then dropped the weight so i was only using the bar and 10lbs on each side and banged out 5 more. It is more of a weight training circuit but it gets your heart rate way up so it could also be effective for cardio.
Mon, 03/03/2008 - 20:40
#11
ChucklesMagoo wrote:
http://video.google.com/videoplay?docid=3224902600571518938&q=randy+couture+circuit&total=7&start=0&num=10&so=0&type=search&plindex=0
this is the best video i could find of this, I tried this once and found myself to be really drained after 3 rounds. I then dropped the weight so i was only using the bar and 10lbs on each side and banged out 5 more. It is more of a weight training circuit but it gets your heart rate way up so it could also be effective for cardio.
thats an awesome circuit im going to take notes and step my circuit training im already doing up to that in another week or two once im used to the one im doing now ill switch it up
Mon, 03/03/2008 - 20:46
#12
Plyometric stuff is the best. jumping over stuff, onto stuff, sprawling , sprinting blah blah
Mon, 03/03/2008 - 22:24
#13
Face wrote:
Jhamilton wrote:Go to: www.crossfit.com. Or www.Rosstraining.comI just did a 24 min Crossfit circuit and I feel like ...I must have wronged the guy that put me through it some how?
good thing is you never have to do the same workout twice, Crossfit has tons of diffrent circuits that can be motified to any fitness level.
you remember the drill that you did? i wouldn't mind giving it a try.
Circuit was called "Angie" I think.
Warm up:
Rowing machine 1500 meters.
50 Jumping jacks-No Rest
100- Pullups
100- Box Jumps
100- Pushups
100- Situps
100- Squats
You do it for time, so whatever you get for the first week you need to beat that time next week.
I got 24 mins...You can beat that your more man then me. Cause when I finished I almost passed out.
Look into getting the Team Quest training video also..that circuit is BRUTAL.
Mon, 03/03/2008 - 23:50
#14
Jhamilton wrote:
Face wrote:Jhamilton wrote:Go to: www.crossfit.com. Or www.Rosstraining.comI just did a 24 min Crossfit circuit and I feel like ...I must have wronged the guy that put me through it some how?
good thing is you never have to do the same workout twice, Crossfit has tons of diffrent circuits that can be motified to any fitness level.
you remember the drill that you did? i wouldn't mind giving it a try.Circuit was called "Alice" I think.
Warm up:
Rowing machine 1500 meters.
50 Jumping jacks-No Rest100- Pullups
100- Box Jumps
100- Pushups
100- Situps
100- SquatsYou do it for time, so whatever you get for the first week you need to beat that time next week.
I got 24 mins...You can beat that your more man then me. Cause when I finished I almost passed out.
Look into getting the Team Quest training video also..that circuit is BRUTAL.
wow 100 pullups for speed :shock: heck I do 10 and I'm looking for some major help
Tue, 03/04/2008 - 03:23
#15
u can add burpees into ur regime. when u go down do push up & clap then get up with an explosive star jump.
The strong man is not the one who wrestles, but controls himself in a fit of rage.
Tue, 03/04/2008 - 07:19
#16
Taku intervals - they are the best for straight cardio :twisted:
http://www.trainforstrength.com/Endurance1.shtml
For muscle endurance/work capacity I really like plyo stuff as Bawa has already stated
Mon, 02/28/2011 - 04:00
#17
I advice you to take some swimming workouts. It really helps you improve your swimming skills and it is good for your cadio.
Tue, 03/01/2011 - 06:31
#18
Here's one I made up that I have been using 1x a week. I do it alone mostly but works best with 3 people in rotation.
5 pull-ups
10 push-ups
20 bodyweight squats
continuous running clock for 5 minutes you do as many as you can(5-10-20-5-10-20-...) no rest between each excersise. At 5 minutes you've completed one round. Rest exactly 1 minute and repeat. Same for 3rd and final round.
If you have 3 guys that works best. Each guy starts at an excersise and you rotate through so it pushes everybody to keep moving because guy behind you is(theoretically) waiting to move into your spot. If somebody drops or is taking standing rests you just move past them, so it fosters a bit of good natured competition.
Total workout time is 17 minutes, but it's a tough 17.
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RUN.
Its all I can say. Get to the Guerilla Cardio level and you'll be good.
With all the sprinting, you'll also be fast a running and take offs.
I'm trying to work my running levels up.
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