For Taku's intervals, what is the reasoning behind the 3x5 min. warmup? Do they need 15 min. of warmup before hand?
Also, if I'm grappling on Mon, Tues, & Thurs nights, & Sat afternoon, with Tues and Sat being just rolling, when would be the best times for Taku?
ttt
Rene,
Obviously Taku can answer your questions best, but ill give a stab at it.
First of all, a warmup is a warmup is a warmup. If that's what he says to do, then that's what he finds best, but if you are warm, then give it hell. This could be my impatience speaking, but i can warmup in 5 minutes, personally.
By "just rolling" do you mean that those are the more taxing days? (they are at my school). It really depends on when your toughest days are. I'd say do it on your less difficult days, and one of your days off and leave two days for rest.
Also, i'd say do it after your bjj, but you may be too pooped. If you can do it at a different time of day (EG. mon. morning, or sat. night) then that would be ideal. Do NOT do it before jiu jitsu. Promise me. You'd be better of NOT doing any extra-curricular cardio if that were the case, IMO.
-doug-
Thanks vermonter!
I'm not so much tired after class as it is late and I have work to do before work the next day ;)
I'd ideally like to do it in the mornings before work, but not sure if that's optimal...
try doing Taku's interval WHILE rolling. No matter what's happening in class just spaz hard for 90 secs, then go floppy and let your partner rape you. Even if your instructor calls time still keep spazzing -attack him if needs be, anything to get the full workout in. If you get kicked out, (trust me, this happens) then just go for the first guy you see in the street on your way out.
ttt
As most of you know I am not a big believer in L.S.D. cardio for combat athletes.
I do not even feel that any time aquiring a "cardio base" is needed before attempting interval based training programs.
This being said, I designed Takus intervals to be a stand alone program that would satisfy the needs of all who use it. The warm-up portion eases you ih to the higher intensity work to follow and als provides more then enough lower intensity work to add a small amount of volume to your training anc cover the L.S.D. needs on any combat athlete.
I hope that makes sense.
If you choose to do other activities to get warm...Do it! the most important part of the plan is the H.I.I.T. part. Any warm-up and cool down will work.
Don't forget I am not just the interval guy...I also design custom workout and nutrtion programs for any aspect of training.
Track me down for help.
PAU for NOW
TAKU.
LMAO @ Juninho
Hmm... interesting that the warm-up can be used as a sort of LSD training... I actually tweek the intervals to sometimes be longer for variety. I think that up to a point (say, the length of a match) longer intervals are benefitial.
Rene,
My preferences:
Do it before work or
Do it after you roll.
In that order. If you can't do 1. Then do 2. Don't do the intervals and then roll (i know i already said it, but i'll say it again).
-doug-
Wow, thanks Vermonter & Taku!
No problem. Check out the "to failure vs. not" thread to find out more about why you shouldn't do the intervals (or any difficult warmup) before you train BJJ.
Stop by down at our gym sometime. You know where it is now! Free of charge, of course.
-doug-