Cardio

Well, I've slacked on my actual cardio a bit this week by accident haha. I really want to do 4x a week 30min sessions followed with tabata sprints and a seperate day of all sprints as well. I'm a bit frusterated with myself now for the lack of cardio work last week. My cardio was great during BJJ and MMA classes so I was really happy, but I have to keep it up and keep progressing as well. I got really good workouts during the classes which kinda took its place. Next week I will have things a bit more planned out so I make sure I continue to get the outside cardio work I need.

Cardio plan

4x a week + 30 min aerobic followed with 5min tabata anaerobic sessions for the base of my aerobic and anaerobic energy systems

1-2x a week barbell (or bodyweight) complex/circuit for added anaerobic and muscle endurance base

Also, I plan on adding in a heavy bag workout once a week which I haven't been doing either lately. That will be mostly anaerobic but aerobic as well as muscle endurance and I usually warmup doing a lot of ladder drills and such in aerobic zones.

This does not include actual training which hits all energy systems.

So my main aerobic and cardio base is the 4+ 30 min sessions and my anaerobic system gets hit plenty during the other activities. I like to finish off with a set of tabata sprints as well to get a good base going in anaerobic.

Anyway, just a base of things. I'm very disappointed in myself for the lack of cardio this week, it was a rough week though and I did get a good amount of actual training in so thats a plus. I will try to get everything right next week!!


* Also I need to up my core work and stop forgetting about it all together!

* Stretching daily is paying off big time. My flexibility was good to begin with but now that I'm making it a point to work on it and expecially working on static stretching after workouts (hot stretching I call it) feels good and is helping to improve things fast. Really, I can't believe how fast my flexibility did improve after I just started stretching during the week. Very excited to continue this.

Cardio for tonight;

Cycle;

30 mins 70-80% mhr
5 mins tabata sprints (8-9 sets) 80-90% mhr

Core;

Ab barbell roll out 3 x 10

Bicycle crunch 1 x 50
Reverse crunch 1 x 25
Crunch 1 x 25

-

Shoulder dislocations 1 x 25

Stretching routine