30 Gallon Gas Tank

elizabeth-anderson-picThe below workout was designed specfically for grappling and other anaerobic type activities.  Going on long 5 mile runs (aerobic) do little for your jiu jitsu cardio (besides helping cut weight).  I found this while I was reading about how Egan Inoue was preparing for one of his fights.  Some call this workout Taku Intervals after the screen name of Liam Bauer who designed the program.  Check this site for the full article:  http://www.trainforstrength.com/Endurance1.shtml

THE PROGRAM

Aways begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale (15 minutes total).  30012After this 15 minute period proceed immediately to the high intensity intervals below.  During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale.  Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.

Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.

Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.

Phase 2:
Weeks 5 & 6: 6 X 45 seconds work + 30
 seconds recovery.
Weeks 7 & 8: 7 X 30 Seconds work + 20 seconds recovery.
 

Phase 3:
Weeks 9 & 10: 8 X 20 seconds work + 10 seconds recovery.

Weeks 11 & 12: 10 X 20 seconds work + 10 seconds recovery.

The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode.   These sessions should be done 2-5 times a week, experiment to find what works best for you.  If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.  

h*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.

2) Air Dyne Bike.

3) Elliptical walker with arm attachments.

4) Rowing ergometer.

5) Cross country Ski simulator.

These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.
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2 Responses to “30 Gallon Gas Tank”

  1. Our MMA training center has 3 Versa Climbers I’ve seen fighters on them which motivated me to train like they were, I compete in Grappling and Jiu Jitsu tournaments and I’m telling you what, no other cardio piece as giving me such a head to toe endurance work out. At the 5 min mark of a competition I was running circles around my opponent–my cardio was unmatched cause of the Versa Climber! It makes total sense.

    • Versa Climbers are hardcore! Egan Inoue also used the Versa Climber when he performed Taku Intervals. I like to use the Elliptical Machine but the VC is definitely a better workout.

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