Starting a conditioning program

[The Jake]

How does one go about starting a conditioning routine? I usually do 4km runs, 3 days a week as well as weights 2 a week ontop of my BJJ. I'm reasonably fit but would love to really push my conditioning limits. However since I've not done a lot of proper cardio and conditioning per se, I want to build it up.

Is there any general advice on how one begins doing this?

- J.

[Sonny]

Originally Posted by The Jake

How does one go about starting a conditioning routine? I usually do 4km runs, 3 days a week as well as weights 2 a week ontop of my BJJ. I'm reasonably fit but would love to really push my conditioning limits. However since I've not done a lot of proper cardio and conditioning per se, I want to build it up.

Is there any general advice on how one begins doing this?

- J.

Holy shit! The Jake makes an appearance.

Check out the FAQ at the top of the forum for some helpful tips on building a conditioning routine. You probably have a decent base already now it's just time to mix it up a bit and maybe work on some high intensity techniques like complexes, and intervals. We have a couple challenge threads as well that you might want to take part in.

Welcome to conditioning.

[The Jake]

Thanks Sonny. I've already read a lot of the links, particularly stuff beginning running. That was useful but trying to find a grassy area, let alone inclines, in my area is quite difficult (suburban jungle!). Plus my knees aren't great (torn ligaments) so while I do some running, I don't think it helps to be honest. Would rather look at bike riding, rowing, burpees, etc -- and how you put them together into a new program.

E.g. I know how to start a running program. I know how to start a burpee program. I don't know how to tie it all together for a starting circuit.

- J.

[Standard]

The Jake, try searching for "Conditioning Alternatives", i started a thread about some drills Brandon MacRea gave me to do, there should be a rough plan in there but its a good starting place to just toss some stuff together. May want to avoid burpess with knee problems though.

[Sonny]

Originally Posted by The Jake

Thanks Sonny. I've already read a lot of the links, particularly stuff beginning running. That was useful but trying to find a grassy area, let alone inclines, in my area is quite difficult (suburban jungle!). Plus my knees aren't great (torn ligaments) so while I do some running, I don't think it helps to be honest. Would rather look at bike riding, rowing, burpees, etc -- and how you put them together into a new program.

E.g. I know how to start a running program. I know how to start a burpee program. I don't know how to tie it all together for a starting circuit.

- J.

THe bike is my main form of cardio these days. I like to alternate between longer steady state sessions that last anywhere from 30-90 minutes(generally these will be lower intensity) and bike sprints (usually done for 15-20 minutes). Total I may do these 4 or 5 days a week.

Burpees I do a couple of times a week usually in 2-3 minute rounds.

Now you'll have to adjust the frequency accordingly to fit around your schedule. Obviously BJJ is your priority so you want to be fresh for practice. Maybe cut the bike down to 2 or 3 sessions per week and then work in a burpee workout out once or twice.

[The Jake]

FYI, I'm aiming to get to the gym in the mornings so I can do BJJ in the evenings.

- J.

[PATHANY]

Originally Posted by The Jake

FYI, I'm aiming to get to the gym in the mornings so I can do BJJ in the evenings.

- J.

I would suggest Burpees with a resistance training circuit. I set a lot of clients up with good circuit training routines that vastly improved their cardio...incorporating burpees into circuit training would be great for cardio conditioning...hit me up with a PM or on my site if you want specifics...

[The Jake]

Originally Posted by Standard

The Jake, try searching for "Conditioning Alternatives", i started a thread about some drills Brandon MacRea gave me to do, there should be a rough plan in there but its a good starting place to just toss some stuff together. May want to avoid burpess with knee problems though.

My knees are ok, they just don't handle hard pounding on pavement.

- J.

[PATHANY]

That definitely opens up more possibilities for your training...are you opposed to running on a treadmill?

[The Jake]

Originally Posted by PATHANY

That definitely opens up more possibilities for your training...are you opposed to running on a treadmill?

I suppose. If its easier on the knees but last I read, treadmill is still high impact on the joints. I usually do stair master, bike, rowing, etc.

- J.