Cardio questions!! help please

[tommboy]

Hey guys I've recently gotten into Some martial arts type stuff with some sparring in it. (not hardcore about it). But anyways im on a cycle of 750 mg test and 30 mgs of anavar. Im trying to bulk up (lean) but I want to do some cardio work (maybe twice a week) so I wont tire out quick when sparring and be able to do well against the other new guys. (I dont want to be the big slow guy who sucks at it haha. Anyways what type of endurance activities should I do to be able to go for a while when sparring (besides the 2 hour sessions of it.) Running? Cycling? and will the 750 mg of test hurt me that bad?

Oh yea Im on .75 mg (down from 1mg) of adex ed so I doubt I will take on any water weight.'

thanks!

 

[Judo Tom]

sprints are they key. you have to do things that will tire you out as much as a fight will.

try warming up for 5 mins then sprint for 20 secs jog for 40 secs and then repeat maybe rest 60 secs if you need more time but dont stop walk fast at worst

you can do sprints on a bike, row machine, or running as well as a bunch of different exercises.

you might also want to research HIIT or tabata

if youve never done sprints you will like it.. well like the results maybe not the actually sprinting..

 

[Kane Fan]

do you by chance have access to a heavybag
that can help a lot

 

[Judo Tom]

pretty fun too..

again i would recommend doing a HIIT style workout on the bag

 

[tmk123]

pretty fun too..

again i would recommend doing a HIIT style workout on the bag

Indeed, wavemasters are the bomb

We have 5 at my school, alot of fun and great cardio.

Wavemaster

 

[1392477]

You should do cardio 3 x week for around 30 minutes.
Diversify your cardio to keep things interesting.

Go to a high school track and stretch, then sprint the straightaways and walk the curves for 6 laps. Stretch some more and then run the bleacher stairs for 5 - 10 minutes.

Work a heavy bag (100+ is possible) for 3 minutes and then jump rope for 3 minutes, switch back and forth 5 times.

Stairmaster, elliptical, treadmill, rowing machine - you can use them all to get a good cardio workout in.

If you start slow and work your way up you will be off the juice before you get to real intense workouts. The Test + Var should give you decent lean gains.

 

[Kane Fan]

I'd do HIIT on the heavybag but I do it solo and can't really work the stopwatch with bag gloves on

 

[Judo Tom]

get a stop watch that you can hang on the chain of the bag or a real clock on the wall w/ second hands.

or throw a 'flury' (is that the right word???) of punches and kicks til your a bit winded then do it again. just mix up the lengths of both the active sprint and the relaxed recovery period.. just like a fight.

 

[Kane Fan]

yes I suppose I could go on the gut
just send out a 'Flury' or a Combination of x strikes then slowly work jabs or jab crosses to recover
that's something like what I do now
I work the bag with punches for a length of time (the first 3 songs on the Evanescence cd) and that winds me pretty well

 

[Judo Tom]

cool.. so long as you vary the 'sprint time', the intensity of the sprint, the length of the recovery time and the intensity of the recovery time.. well then you are covering all bases that can happen in a fight..

 

[confusion]

i like toms idea about the flurries. i remember watching an old boxing match and the trainer was saying he had a guy in his gym that was a distance runner. the guy would tire easily in a match. he was a new boxer. It made me realize the importance of the right kind of conditioning. for myself, i do regular cardio like the eliptical trainer and some sprints. i find it very necessary to do a lot of kicking and punching also. if your style includes kicking...throw a bunch of kicks covering the entire spectrum. this will probably wear you out quickly. also, do the same with hand strikes. sometimes i think to myself how out of shape i am compared to the pros. but these are the things we have to practice. the grueling stuff isn't fun but it's important. practice form THEN speed. it'll keep us sharp, in shape, and ready..good luck tommboy. let me know what you decide.

 

[Saintinistic]

Hill sprints, over in under 10 minutes and get results fast too. try relays up & down, say about 30 mtrs, down, 40 mtrs, down, 20 mtrs, down. rest until recovered and run again. do it twice.

Works wonders, try a step hill though. your recovery will improve and the effects will be noticable in the ring within 3 months if you run it twice a week