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[Professor]

[soapbox pulled out]

There is a difference and you must train for both.

At the moment, I can go 45-60 minutes on the Nordic-track (at the highest levels):



The above is good AEROBIC exercise.  It's good for the mountain trekking that I'll do in June, and I'll be a BEAST.  

Will not do much for me in a fight - but it's good to make me skinny.


I can go 4 - 6 hard rounds on the heavy bag:




This is for Anaerobic Training.  Working this for double the amount of the fight challenges me.

Sparring - even better for the anaerobic.

[/soapbox]

I was reminded of this quickly recently - when I played with a pro in the ring.

But, it was fun.  I was reminded of the value of the heavy bag.  My wind sucked.


Train your ass off!  You need both!

[whitewolf]

Now that my friend makes a  lot of sense-riders of the bike only think they are in shape-
the heavy bag guys are in shape (if they really train and dont fake it)
thanks -WW

[Professor]

A heavy bag is meant to move when you hit it.  HIT IT!  HARD, FAST, OFTEN!

You have to be out of breath and muscle sore if you want to make progress on it.

[Kentbob]

This is why sprints, 200, 400, 800, and distances in between are superior for conditioning over simply running 5 miles every day.  The sprinter can run 5 miles, but the 5 mile runner will have a much harder time with sprints.

This is also one of the principles behind CrossFit training, that anaerobic training produces a greater physiological adaptation than aerobic training.

Kent

[Canuk]

'Tis true!

[Professor]

Agreed!    My knees simply won't handle the Crossfit type training program.   

Lunges and basketball jumping are KILLERS for me.

However, both are required!

[grlaun]

"Train your ass off!  You need both!"

[gavels pounds loudly]

The Professor has spoken!

All adjourned, case closed!

[Kentbob]

Well, I'm not saying do CrossFit.  I'm only pointing out one of the principles of CrossFIt.  As Hock points out, sprints are important for endurance.

I prescribed a round of sprints for one of my soldiers who can't pass the run portion of the Army PT test.  It's proven to work.

Kent

[Professor]

Yepper.

[TLE]

impressive work Professor. I have started working the big bag again after a long layoff. I usually go 4- 5 rounds each round working on a different combo and footwork each round. I use a little Gymboss timer.  As far as conditioning, It has been my expeience that nothing is better than interval 110's,  220's, 300's and 440's. My time for 5K improved the most when I restricted my training to interval 440's. Unfortunaly an arthritic hip won't allow me to run anymore and there really is no substitute.

[VicMackey]

I do:
-a 4-6 mile run along w/ sprint
-about 45 min. on the heavybag or thai pads*
-jumprope for 10 min.
-double end bag for 10 min.*
-combat calisthenics (8 to Hate)*
-kettlebell/sandbag lifts*
-elliptical for 40 min. (my least favorite)
-speedbag for 10 min.*
-shadowbox for 10 min. as a warm up*
-mat drills/rolls/falls for 10 min. as a warmup*

*=anaerobic workouts

[whitewolf]

Dam Vic-you are a superman- good man----R/S WW

[VicMackey]

I appreciate the compliment. But I don't do all of those workouts in one day. Otherwise, I'd pass out (LOL). However, I do the speedbag/double end bag/jump roping session all in one day. As for the 8 to Hate, I do the sandbag workout afterwards at the same time.

[whitewolf]

Vic-sense you mentioned the boxing drills i thought i would put this down. Looking through my old books i found a book written by a Mr Ned Beaumont-tittle is Championship Street Fighting-in it he mentions a  lot of diffeferent fighters and ways to hit in the street-he talks about striking with the hammer fist-forearm-back fist-pretty good book-the date in the front is 1997 by Paladin press-the techniques apply today as did yesterday. What is interesting is when put under stress at our classes we revert to basically he  talks about-no fancy jumping around just beat the shit out of the opponent.
(needing endurance to keep on going which is the theme of the subject here).
WW

[TLE]

Vic- curious- what is the " 8 to Hate" consist of?