Give this a once-over please (nothing major)

[tf]

Fellla's

I have a BJJ tournament coming up in ~4 weeks from now. In December i separated my shoulder and in Feb I pulled an intercostal (heard my rib pop in and back out...very painful).

I've been back to normal training for about a month now. Last I decided I wanted to to enter this tournament so I need to get my cardio up. I'd side right now my cardio is average. It's not as good as it as been but it's not as bad either.

Besides rolling as much as I can, I've been doing the following 3 times a week starting last week.

Burpess x 1 minute followed by sprinting for 1 minute.

I do this for a total of 6 minutes and then take a 6 minute break and repeat.

So far, I'm gassed after 2 rounds of this but I'm working on bringing it up to as many rounds as possible in the next 4 weeks.

Any tweaks to this are much appreciated.

[Sonny]

A 6 minute break?

I like the burpee/sprint combo but sometimes it's best to keep things simple. What's the time format for the tournie? How long is each round etc. and how long can you rest for? Excuse my ignorance.

[Deioces]

personally i think a 6 minute break is too much, 2-3 minutes is enough then get back on it till you cant do it anymore. but seems good.

[tf]

thanks for the responses so far.

each match will be 6 minutes long. generally there is a 10-30 minute break in between matches.

[talking.dingo]

You could try six minutes tabatas:

1 set (upto 12)= asskicking BW exercise for twenty seconds, rest 10 seconds.
Do your 12 sets. Vomit. Be done with conditioning for the day.

[talking.dingo]

Oh, oh you could rest 30 minutes (like in between matches) then do this again if you want.

[SoxCalGrappler]

sprinting for 1 minute all out??? Holy shit

[tf]

I'd say I'm sprinting at 85 - 90%.