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[condition.master]

Hey im matthew and im new to the forum....for good cardio training i run hills, do jump rope, Sprint 40's, and football drills = Shuffles, Carioca, Directions,Butt Rolls,Fire out and go...im still in football thats what we do for cardio..but on the weekends and off-season im running hills and jump roping...Does anybody else have other good cardio drills i can to my schedule??Thanks

Matt

[swanso5]

from my archives:

HIT Cardio

• Running Lines – set up 5 cones 3ft apart from each other, 3 x 6 with 1min rest, try doing running backwards…Skipping – 1min on/off for 10mins…Side Laterals – side step between 2 cones for 30secs x 6 – 10, 1min rest…Bike – tabata method…DB / Plate Toss – use a wt you can toss 3ft or so, use underhand stance and “sumo” style leg action

Circuit Training
• #1 – you’ll need a playground with monkey bars and a sandbag that’s 30 – 50% of your bw…Pull Ups x 3, jog to sandbag, Clean and Press x 10, jog to bars, Pull Ups x 3, jog to sandbag, Front Squat x 5, jog to bars x 6 cycles…place the sandbag 15yds away…#2 – complete as many rounds in 15mins as you can…1 Arm Snatch x 12 (both sides), Pull Ups x 7, Flat Bench x 5 with 55 – 60%…#3 – do 7 rds…Dead variation x 3, SA Clean and Push Press x 3, 2A Swing x 8, 2A MB Chest Pass Against Wall x 5…#4 – do as many rounds in 10mins…Squats x 20, Push Ups x 15, V Ups x 10, Reverse Lunge x 12…feel free to change any variables for any exercise (make harder etc)

The Superior Circuit (mr)
• Perform low int cardio before training in this case within a circuit…incorporate cardio, warm ups, rehab, abs, cuffs, scapula stabilizers, postural improvement and MB / SB work etc into it…if you normally wu for 10mins why not wu for 20mins with exercises you probably won’t do when your tired…if you do your cardio 1st in a mass phase you can have your shake and go home instead of having shake, wait for it to digest then do cardio that will try and use the AA’s just digested and/or muscle anyway…take advantage of EPOC by lifting with high int after cardio…do cardio at 60% and resistance circuits at 30 – 40%...increased branching of capillaries through aerobic training will spread to slow fibres. The general improvement in blood flow will help anaerobically as capillaries transport blood and nutrients to working muscles and any increase will help recovery and growth…when you’re bitten by a snake you’re told not to move so that the venom doesn’t spread. If you fuel up post the 1st up circuits will transport more of it around the body…for cuffs do Shoulder Horn, Poor Man’s Shoulder Horn, 90 degree Ext Rot, Side Lying Ext Rot…for scapula stabilizers do Scapula Wall Slides, SB I, Y, T, W Circuit, Push Up Plus…for glute activation do Scorpians, Bridges, Glute Walks, Lawnmowers…for VMO do Deep Squats, Lunges, Bulgarian Squats, 6” Box Lunge, Step Ups…for lower recovery do Squats, Lunges, Deads, Step Ups, Glute Ham Raise…for upper recovery do Bench, Pulldown, Chest Supported Row, Pushdown…for Dynamic Flex do Toy Soldiers, Walking Spiderman, Inchworms, Walking Lateral Lunge, Squat to Stand…for Core do Crunch variations, Hanging Leg Raise, Dead Bugs, Windmills, Saxon Side Bends

Jumping Challenge
• jump 400m or until you have to stop…mix it up using Standing Broad Jumps, Deep Squat Jumps, ½ Squat Jumps, Toe Touch Jumps, Jump High, Jump Backwards, Jump Sideways and Spin 180 degrees, Jump and Spin 360 degrees, Tuck Jumps, Butt Kick Jumps, Jumping Off Odd Stances (close, wide, split, 1 leg, calf jump)…should have some pretty good strength and endurance before doing this…by using different jumps you decrease overuse injuries…to make tougher for a full body workout insert Push Ups

hope thre's something in there you can use!!

[condition.master]

Thanks for the infomation swanzo..I'll try that this weekend.By the way is my conditioning things i do good??

Matt

[swanso5]

no problem with them, not sure about your periodisation of training though...your not doing too much too soon are you?

[condition.master]

no im not doing too much too fast..we have a football game tonight and our middle school team is cosiderd the best in the state!Thanks

Matt

[swanso5]

depending on how much you train with the team, i probably wouldn't do anymore lower body stuff for recovery reasons...the best option would be sled drag variations as there is no eccentric contraction and therefore less muscle damage so recovery should be achieved...maybe sonme exercise bike interval also but nothing more

[condition.master]

ok..but our coach says to get in 40 min. of running in over the weekend.We beat Ripley 48-14 YEAH!!!!!!!!!!!!!!!!!!!!!!!!!!but thanks for your information.
Matt

[swanso5]

i would do 10 - 20mins and make it more intense..in and out quick for more recovery..he should also be giving the best options also