Best cardio training for MMA?
Has anyone ever done this program, it looks like it would work really well. What you think?
The Hammer Down Endurance (HDE) Program
Perform the following circuit without resting between exercises. If you can't finish the entire circuit, pace yourself for the next workout so you can complete it - even if you must move at a moderate pace. Over time, increase the speed of execution of each movement so you end up flying through the circuit.
Rope Skipping
Duration: 3 minutes
Note: Perform the rope skipping by alternating feet with each revolution of the rope. In other words, don't hop up and down with your feet together — skip with each revolution. Focus on speed.
..>..>
Cable Twist Press
Reps: 15 on each side (30 total)
Description: Follow the sequence of pics and perform each portion as fast as possible. The pulley should be set at forehead height while you're kneeling on one leg. Make an effort to twist your body as much as possible with each position.
Note: The following four pics depict one repetition. After the downward pressing portion, return to the starting position and perform 14 more reps. Don't rest before doing the same on the left side.
..>..>
Cable Twist Pull
Reps: 15 on each side (30 total)
..>..>
Lunging Throw
Reps: 10 on each side (20 total)
Description: From a crouching position with your left leg forward, explode up and throw the medicine ball straight forward. When you release the ball, maintain your position (don't step forward with your back leg). After throwing the medicine ball, run to it and perform the same movement with your right leg forward. Alternate legs with each rep for a total of 20 reps.
..>..>
Side Throwdown
Reps: 15 on each side (30 total)
Description: From a standing position with your left leg forward and with the medicine ball held overhead, throw down the medicine ball as you twist to your right side. At the same time that you throw the ball down to the right, lift your right knee up. Grab the ball and repeat on the left side. Alternate sides with each rep for a total of 30 reps.
..>..>
Backwards Overhead Throw
Reps: 10 on each leg (20 total)
Description: With your left leg forward, crouch down while holding the medicine ball in both hands. Throw the ball backwards, over your head, as explosively as possible. Your feet should elevate off the floor. Run to the ball and do the same with your right leg forward. Continue for a total of 20 reps.
..>..>
Shuffle Splits
Duration: 3 minutes
Description: Perform shuffle splits by jumping up just high enough to switch your legs in the air. Continue jumping and switching legs for a total of 3 minutes.
..>..>
Side Scoop Throw
Reps: 10 on each side (20 total)
Description: With your left leg forward, crouch down and twist to your right side with the medicine ball in your hands. Explode up and throw the ball over your left shoulder with both hands as fast as possible. Run to the ball and do the same with your right leg forward. Continue for 20 reps.
..>..>
Run Sprawl
Reps: 10
Description: This drill starts by running in place for 10s as fast as possible. Then, quickly drop down into the sprawl position. Immediately after you drop into the sprawl, pull your left knee up to your chest and stand up from that position. Repeat the 10s run in place, followed by the sprawl. After you drop down into the sprawl a second time, pull your right knee up to your chest and stand up. This sequence constitutes one rep. Perform this entire sequence 10 times.
..>..>
Overhead Walking Lunges with Drag
Reps: 20 on each leg (40 total)
Description: With the medicine ball held overhead, perform walking lunges continuously for 20 reps on each leg (40 total). You should not raise up with each step, stay low by dragging your back foot forward with each step.
..>..>
Jumping Jack Push-up Climber
Reps: 20
Description: Perform one jumping jack while jumping as high as possible. Then, quickly drop down and perform one push-up. Next, perform the mountain climber by pulling your left knee up towards your chest, then switch legs by pulling your right knee up towards your chest. From there, jump both feet up towards your chest into the tuck position. Lastly, stand up and return to the jumping jack. That's one rep. Perform 20 total "reps."
..>..>
180 Lunges
Reps: 10 on each leg (20 total)
Description: From the standing position, step back with your right leg into a reverse lunge. Return to starting position. Step back at an angle into a reverse lunge. Return to starting position. Step directly out to the side. Return to starting position. Step forward at an angle. Return to starting position. Finish by stepping straight ahead into a forward lunge. Return to starting position. Do the same sequence with the left leg. Alternate the entire 180-degree sequence with each leg until you perform 10 on each side.
..>..>
Reverse Crunches on Slant
Reps: 20 to failure
Description: While lying on an abdominal slant board with your head at the highest position, hold your legs straight out so they're parallel to the floor. Pull your knees into your chest as you roll your hips up. Lower and repeat. Hold a dumbbell between your feet if you need to increase the resistance.
..>..>
Cable Crunches
Reps: 20 to failure
Description: With the pulley set on its highest position, use a rope or v-bar attachment with your hands at forehead height. Focus on contracting your abdominals before you crunch down. Perform each crunch explosively.
..>..>
Rope Skipping
Duration: 3 minutes
..>..>
|
