Share your conditioning programs here.

[jtreyes]

Could post your conditioning programs here? I know a conditioning coach but couldn't visit her due to a busy schedule(school stuff). So could you suggest any conditioning programs that you follow or you may suggest for me?

[Machete]

okay. so i'm a big fan of conditioning drills. a lot of people can attest to that  . but let us first dissect the topic.


What is conditioning?

"conditioning" is preparing your body to perform under a certain "condition" (i.e. three minutes of exertion, one minute of rest x 3). you force your body to work under said condition so that come competition day, you are used to the conditions in which said competition will take place. conditioning is therefore a mixture of stamina and muscular endurance, and at some point, psychological conditioning. in other words, you rehearse the pace of the fight so that you don't wander out of tune, or finish prematurely.

Will conditioning alone make you a good fighter?

no. you may have all the stamina in the world, but if you use it in doing all the wrong things, you're not going to win fights. fighting is a skill sport after all.

Will conditioning drills help me become more physically fit?

hell yes.


sorry for trolling. now, on with the thread...

[boboplata]

i do(try ) this 2x a day, in the morning before breakfast & before dinner. sometimes i get too lazy i'll do half of it.

50 squat thrusts for warm up, you only have to do this once(live at 2nd floor+wooden floor=no burpees)

30 reverse rows(i don't have a pull up bar so i just lie under the table)

50 sit ups with 3 liter water bottle on my chest

in one sequence 20 diamond , 20 standard & 30 wide push ups

in one sequence 15 feet together squats, 15 feet shoulder width squats, 15 feet 2 ft. apart squats.

repeat 3x
 

[Machete]

Distance Intervals
*i do this on a 100-meter stretch

10 sets of 100m wind sprints (may also be done on hills)
sets of 200m sprints, 30 seconds rest in between sets (level: puking)
sets of 400m sprints, 60 seconds rest in between sets (level: collapse)
sets of 800m sprints, 60 seconds rest in between sets (level: murder)
**i always finish with 50m wind sprints


Time Intervals
*bring a stopwatch
**3 minute round-specific

3 minutes run, 30 seconds jog
1 minute run, 1 minute jog (3 minute sets, 30 seconds jog)
30 seconds sprint, 30 seconds jog (3 minute sets, 30 seconds jog)
15 seconds sprint, 15 seconds jog (3 minute sets, 30 seconds jog)
20 seconds sprint, 10 seconds jog (tabata) (3 minute sets, 30 seconds jog)
... or mix them all up.

[boboplata]

^^^ do not want! LOL!

[Machete]

a twice-a-week routine i put this guy through. he really showed improvement. other days, he lifted weights.
(3-minute rounds, 1-minute rest)

10 minutes Jumping Rope
4 rounds 3 lb. Dumbell Complex form TITLE Boxing
4 rounds Shadowboxing
4 rounds Punch Mitts
3 rounds (30 sec. Burpees, 30 sec. continuous punching)
3 rounds 20m suicides
2 rounds Jumping Rope
2 rounds Shadowboxing
Calisthenics (Pullup-Pushup-Squat circuit. Situps)

[legshot420]

Anyone else here who hates running?

[boboplata]

Anyone else here who hates running?

count me in! , i try to run uphill sprints at least once a week. or bas rutten's 3 mins boxing for 5 rds, sometimes with 1.5 liter water bottle in both hands.

[Machete]

Anyone else here who hates running?

i hate running. but you know what i do? i lace on them shoes anyway, i stop being a pussy, and i hit the road.

bas rutten's 3 mins boxing for 5 rds, sometimes with 1.5 liter water bottle in both hands.

now why would you do that?


and just to keep on topic, i have two conditioning drills from Ross:
(repeat for 3-4 sets. 30-60 seconds rest between)

outdoor circuit
20 jump squats
sprint 50m
20 pushups
sprint 50m
20 burpees
20 mountain climbers (per leg)
sprint 50m
20 pushups
sprint 50m

indoor circuit
20 burpees
20 high knees (per leg)
20 pushups
20 jump squats
20 jumping jacks
20 high knees
20 V-ups
20 mountain climbers (per leg)
20 pushups

*all the drills i send are personally tested.

[jtreyes]

Distance Intervals
*i do this on a 100-meter stretch

10 sets of 100m wind sprints (may also be done on hills)
sets of 200m sprints, 30 seconds rest in between sets (level: puking)
sets of 400m sprints, 60 seconds rest in between sets (level: collapse)
sets of 800m sprints, 60 seconds rest in between sets (level: murder)
**i always finish with 50m wind sprints


Time Intervals
*bring a stopwatch
**3 minute round-specific

3 minutes run, 30 seconds jog
1 minute run, 1 minute jog (3 minute sets, 30 seconds jog)
30 seconds sprint, 30 seconds jog (3 minute sets, 30 seconds jog)
15 seconds sprint, 15 seconds jog (3 minute sets, 30 seconds jog)
20 seconds sprint, 10 seconds jog (tabata) (3 minute sets, 30 seconds jog)
... or mix them all up.

I'll want to try this.

[boboplata]

throwing a jab with a water bottle is much more difficult than throwing a hook or a straight. i want to have a decent jab since a bag is not available at moment. it kills your shoulders too. good for the wrist since it's not that heavy & helps me develop grip strength for grappling.

[Machete]

i prefer good old-fashioned shadowboxing.

[Machete]

Skipping Rope Routines

Jumprope Interval A:
1 minute Jumprope
20 Pushups
20 Squat Jumps
1 minute Jumprope
20 Divebombers
30 V-ups
1 minute Jumprope
20 Pushups
30 Hindu Squats
1 minute Jumprope
20 Divebombers
30 Knee Hugs
1 minute Jumprope
20 Pushups
20 Squat Jumps
1 minute Jumprope
20 Divebombers
30 V-ups
1 minute Jumprope
20 Pushups
30 Hindu Squats
1 minute Jumprope
20 Divebombers
30 Knee Hugs

Jumprope Interval B:
3 minutes Jumprope
30 seconds Pushups
3 minutes Jumprope
30 seconds V-ups
3 minutes Jumprope
30 seconds Pushups
3 minutes Jumprope
30 seconds V-ups
3 minutes Jumprope
30 seconds Pushups

*intense jumping rope

[Machete]

Randy Couture's Barbell Complex

Bent-over Rows
Upright Rows
Military Press
Good Mornings
Alternating Lunges
Thrusters (Squat + Push Press)
Romanian Deadlift

*2-5 sets of 8 repetitions each.
**performed in a circuit, without putting down the barbell
***use light, yet adequate weight. when you get to lunges, you will start to feel it.

http://video.google.com/videoplay?docid=3224902600571518938

[Machete]

a killer circuit from askmen.com i once used. got my heart rate up to around 192 bpm. cardio + muscle endurance.

do 2-5 sets, moving from one exercise to the next.

25 Pullups (just do your max)
25 Deadlifts
50 Pushups (or your max)
2 minutes Jumprope
25 Dumbell Clean & Press (each hand) / Barbell Clean & Press
25 Burpees (with pushup)

also, some Sherdog conditioning challenges i completed last night. these will do wonders for conditioning and keeping fit.

Jumping Jack Flash
50 Jumping Jacks
45 Bodyweight Squats
40 Jumping Jacks
35 Pushups
30 Jumping Jacks
25 Knee-to-Chest Tuck Jumps
20 Jumping Jacks
15 Burpees (with pushup)
10 Jumping Jacks
5 Burpees (with pushup)

*complete for time.

1-2-Sprawl
Jab-Straight-Sprawl.

*100 repetitions for time.

Ab Wheel Burpees
Ab Wheel Rollout from the knees and jump.

*100 repetitions for time.

BW Deads
Deadlift a barbell weighing your bodyweight rounded up.

*do as many repetitions for 5 minutes.

Clean & Press
Clean & Press. multiply weight by number of repetitions. that is your total output.

*maximum output for 4 minutes.