Cardiovascular Training
For a Brazilian Jiu-Jitsu practitioner
or an NHB fighter there two words that come to mind; Heart
Rate. When training cardio I like to alternate my activities
between distance and interval (Sprints). Although they are
different types of cardio, what they have in common is they
both keep my heart elevated above 160 BPM. As a combat athlete,
it is a must to be able to operate and sustain an elevated
heart rate for long periods of time. Check out these workouts
and see what you think:
Beginner Hill Sprints (2 - 3xWeek) : Go
find yourself the ugliest, steepest hill in your neighborhood.
Preferrably a mountain road or trail that is about a half
a mile to 1 mile in length, increasingly steeper as you
travel up. For the warm-up, jog from the bottom to the top.
Once you reach the top, walk (yes, walk) down about 50 meters
and then sprint to the top. Repeat this 3 or 4 times and
see how you're doing. After the fourth one, increase the
distance by 10 meters each time you come down until you've
reached the 100 meter mark. By now, you should be cooking.
It's a mistake for any grappler or athlete really not to
do hill sprints. It sheds fat, increase explosiveness as
well shortens recovery time. Sroints are paramount.
Distance Running (2xWeek): This is a gradual
exercise that does take time to become efficient at. If
you're like me, after about two or three miles it get pretty
boring and it can be taxing on your joints. Your eventual
goal should be about 4 miles in under 30 minutes. Be honest
with yourself and take your time by gradually increasing
speed working for better time.
Mountain Biking: This rocks. Find yourself
an area that has a plethora of hills and get to work. You
should do this for no less than 40 minutes because the goal
is an elevated heart rate for an extended period of time.
You'll be outside, you'll be working hard, and at least
you won't be running!
"A Great Workout"
Aside from learning a real world self-defense system, training
Brazilian Jiu-Jitsu & NHB is an awesome workout that sheds
body fat as well as increases overall cardiovascular fitness.
