Martial Artist Runners

1

Anyone have a training plan for interval training? (Read 13 times)

    I'm testing for a brown belt in Wing Chun in Feb and as part of my test I have to do three 3 minute rounds.  I've been working on my cardio by doing the Insanity Workout but I was wondering if anyone else have a training plan to help with my cardio.

     

    1st round is Wing Chun fist striking round with 300 punches in 3 minutes.  2nd round is the Muay Thai round with 60 kicks and 40 knees against an opponent in 3 minutes.  Final round is the jiu jitsu round with three escapes from side, mount, and back control positions.

    Gig


      I don't have anything better than Insanity, but you could try jumping rope to supplement. I'll do something like:

       

      jump regular, 60 seconds

      15 second rest

      left foot, 60 seconds

      15 second rest

      right foot, 60 seconds

      15 second rest

      alternate regular and crunch jumps (basically bring my knees into my chest), 30 seconds

      15 second rest

      all crunch jumps, 30 seconds

      15 second rest

      regular, 60 seconds

       

      It's amazing how quickly jumping rope gets your heart rate up.