Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training

Endurance Training - Advice Needed

Training discussion on Endurance Training - Advice Needed, within the Bodybuilding Forum; Age: 26 Wt: 255 (and dropping ) Diet: CKD Weight training: 3 week 3x5, 3 weeks timed sets for SE, ...


Reply
 
LinkBack Thread Tools Display Modes
Old 12-16-2008, 11:04 AM   #1
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default Endurance Training - Advice Needed

Age: 26
Wt: 255 (and dropping )
Diet: CKD
Weight training: 3 week 3x5, 3 weeks timed sets for SE, 2 weeks 4x10 deload/endurance.

Goals: I want to drop fat, keep my size, and increase both strength endurance, and over all endurance for Martial arts.

So here is my question, I have a grasp on the weight training, but I've never really trained for overall endurance before (cardiovascular and muscular). I really have no idea how to go about programing my cardio sessions to increase my overall endurance, and not sacrifice lbm, or SE.

I used to just get on the treadmill and run till I couldn't anymore, then try to go for longer the next day, so on, and so fourth. But that doesn't seem like the best option, I know it wouldn't be if weights were the topic. so any help you guys can provide would be awesome. Oh and my weekly workout schedule is below.

Thanks in advance.

Monday: resistance training
Tuesday: resistance training
Wednesday: Cardio day
Thursday: Rest
Friday: Cardio day
Saturday: AM depletion workout
Sunday: Rest

hrdgain81's Sig:I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 11:09 AM   #2
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

you could do complexes with your kb's...and just keep shortening the rest periods.
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 11:19 AM   #3
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

I had considered that Pity, but I'm looking more of the realm of cardio. I know complexes are suppose to be done for cardio, but I'm thinking I need a structured cardio plan for being able to run for longer periods.

I have a ton of strength endurance, I can hit hard for a long time while fighting. But my cardiovascular endurance has me gassed long before I should be.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 11:23 AM   #4
Pitysister
Rank: Light Heavyweight
Experience: > 1 Year
 
Pitysister's Avatar
 
Join Date: Aug 2007
Posts: 4,221
Country:

Gender:
Default

dave has some cool shit in his journal....running a couple miles to some stairs....doing body weight squats...running up and down the stairs....then some other shit....then running back home.

Pitysister's Sig:

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
Pitysister is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 11:42 AM   #5
Ross86
Rank: Light Heavyweight
Experience: > 1 Year
 
Ross86's Avatar
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Country:

Gender:
Send a message via AIM to Ross86
Default

If you just want to be able to run for a long time, then all you have to do is practice running for longer and longer periods of time. If you want to run a specific distance and increase your speed, then you would do the following...

example:
Goal: Run 3 miles in under 24 minutes.
1 mile time is 8 minutes.
Run a mile. Rest 10 minutes. Run a mile. Rest. Run.
You will have run three miles in 24 minutes. Next training session, reduce rest time between miles. Eventually you should be able to get it down to 3 miles in 24 minutes without rest.

The more specificity you have with your cardio goals/training, then the more effective you'll be.

Ross86's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Ross86 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 12:27 PM   #6
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

It sounds like you are looking for more of a Crossfit type workout, timed sets as many as you can with weight. I just looked and they have two places in NYC, one in Manhattan and one in Brooklyn. Also they have all their workouts on line. I got more stuff I have to look for later.

ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal


ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 12:29 PM   #7
ChinPieceDave667
Rank: Middleweight
Experience: 5-7 Years
 
ChinPieceDave667's Avatar
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Country:

Gender:
Default

here are the two sites for the places..


http://www.crossfitnyc.org/

http://crossfitbrooklyn.typepad.com/

and here is the pdf of workouts that I've done and can say they will kick you butt.
http://www.crossfit.com/journal/libr..._new_girls.pdf

Edit: they post different workouts than these everyday. these are just well known ones that they have as a staple.
ChinPieceDave667 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 01:02 PM   #8
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

Thanks Ross, that really sparks some ideas.

I'm not sure if this is going to have the desired effect, but what if I tailored my cardio to a time specific goal. So lets say I want to prepare to fight 10, 5 minute rounds. would it make sense to start out doing say 3, 5 minute "rounds" on the treadmill, and gradually increase the number of "rounds", and once I have reached that goal, decrease the rest time between them?

This all makes some kind of sense in my head, but I don't know if its applicable, or if I'm explaining it coherently.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 01:04 PM   #9
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

Quote:
Originally Posted by ChinPieceDave667 View Post
here are the two sites for the places..


http://www.crossfitnyc.org/

http://crossfitbrooklyn.typepad.com/

and here is the pdf of workouts that I've done and can say they will kick you butt.
http://www.crossfit.com/journal/libr..._new_girls.pdf

Edit: they post different workouts than these everyday. these are just well known ones that they have as a staple.
Dave, I will look into crossfit tonight. I don't have the time to go through it right now, but thank you again.

If you have a sec, I'd also like to hear your thoughts on my above post.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 12-16-2008, 03:00 PM   #10
Ross86
Rank: Light Heavyweight
Experience: > 1 Year
 
Ross86's Avatar
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Country:

Gender:
Send a message via AIM to Ross86
Default

Quote:
Originally Posted by hrdgain81 View Post
Thanks Ross, that really sparks some ideas.

I'm not sure if this is going to have the desired effect, but what if I tailored my cardio to a time specific goal. So lets say I want to prepare to fight 10, 5 minute rounds. would it make sense to start out doing say 3, 5 minute "rounds" on the treadmill, and gradually increase the number of "rounds", and once I have reached that goal, decrease the rest time between them?

This all makes some kind of sense in my head, but I don't know if its applicable, or if I'm explaining it coherently.
Yep. I was going to elaborate and say basically what you did, but I posted that 15 minutes before an exam & I had to leave.

This is basically how I trained for cross country & track back in high school. I had a great coach. The thing is, you can always be doing something during your rest periods. Eventually you'll have to re-evaluate where you are and come up with a more specific plan for reaching your goals. Also, during our rest periods, we didn't walk or stand. We jogged. Period. Didn't matter if it was slower than a fast walk, we HAD to jog. I guess you could throw in pushups or other fun stuff like that too. Or something with KBs.
Ross86 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 03:38 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.