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Endurance Training - Advice Needed



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Old 12-16-2008, 10:04 AM
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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
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Old 12-16-2008, 10:09 AM
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you could do complexes with your kb's...and just keep shortening the rest periods.
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Old 12-16-2008, 10:19 AM
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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.
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Old 12-16-2008, 10:23 AM
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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.
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Old 12-16-2008, 10:42 AM
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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.
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Old 12-16-2008, 11:27 AM
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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.
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Old 12-16-2008, 11:29 AM
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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.
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Old 12-16-2008, 12:02 PM
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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.
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Old 12-16-2008, 12:04 PM
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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.
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Old 12-16-2008, 02:00 PM
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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.
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