Aerobic = Bad

[SAAMAG]

Hoollleey crap man!

That was tough. I did 6 rounds...but did 1 minute on, 1 minute off (I took two minutes off on in between one of the rounds...don't remember which one)

Round 1: Boxing
Round 2: Round kicks
Round 3: Boxing
Round 4: Knees
Round 5: Elbows
Round 6: Round kicks

I did pretty well...punching and kicking the hell out of the bag in the first rounds. The knees is where I started wearig down noticeably. Barely had enough to finish the elbows with some real power. The last round my kicks had barely anything in them and I had to really force myself to keep kicking. I was literally swinging them into the bag.

Luckily...no puking. Hot as all hell too...91 deg, 38% humidity. I'm sweating my balls off!

[Oso]

over the last several weeks of prepping my folks for competition their 2 hour class would be something like this:

3 rounds of circuit, all of it as fast as they could go, for warmup:

60 seconds jj's or other light plyo
10 pushups
2 pull ups
10 squats
10 bootstrappers
10 lunges (5 each leg)
10 crunches
10 leg lifts
10 full sit ups
60 seconds rest

then 3-5 minutes of rest and water and on to the heavy bags for striking

15 seconds each side as lead of the following, 30 seconds rest between each combo set:

jab
jab, cross
jab, cross, hook
jab cross, hook, uppercut
body hooks

3-5 rest & water

then on to legs, 30 seconds each leg then a minute rest:

back leg front kick
front leg front kick
back leg round
front leg round
front leg side
spin side

then sparring drills, throwing drills and live sparring for 30-45 minutes.
live sparring would be either round robin with center person getting a fresher opponent every 2 minutes or 1 on 1 for 3 rounds then switching. sometimes they'd do a single 4 minute round with a fresh person every 15 seconds.

then we'd wrap up with 3 x 2 minute suicides. sometimes the sprinty type but I also had them carry dumbells for farmer's walks and touch the dumbells at each transition spot or carry a medicine ball and do the same.

again, this was towards the last 4-6 weeks of the 3 month ramp up

[sanjuro_ronin]

Hoollleey crap man!

That was tough. I did 6 rounds...but did 1 minute on, 1 minute off (I took two minutes off on in between one of the rounds...don't remember which one)

Round 1: Boxing
Round 2: Round kicks
Round 3: Boxing
Round 4: Knees
Round 5: Elbows
Round 6: Round kicks

I did pretty well...punching and kicking the hell out of the bag in the first rounds. The knees is where I started wearig down noticeably. Barely had enough to finish the elbows with some real power. The last round my kicks had barely anything in them and I had to really force myself to keep kicking. I was literally swinging them into the bag.

Luckily...no puking. Hot as all hell too...91 deg, 38% humidity. I'm sweating my balls off!

That is a good start, can even be a good warm up for HIIT.
The 2:1 ratio is important when you get to actual HIIT.
Wither it be 2 minutes W/1 minute break (moderate pace) or 1 minute W/30 second break ( intense pace) or the 20 seconds w/10 second break ( High intensity).
Its a ***** ain't it?
LOL !

[jow yeroc]

Informative thread and good posts. Thanks. An aside, I've often thought
women who run alot (marathons) start looking sickly as they age. Would that
have anything to do with aerobic=bad?

[sanjuro_ronin]

Informative thread and good posts. Thanks. An aside, I've often thought
women who run alot (marathons) start looking sickly as they age. Would that
have anything to do with aerobic=bad?

The "aerobic=bad" is in the context of strength training and aerobic activity as a supplementary exercise.
Not sure what you mean by "sickly"m but many people, men and women, tend to have a "drawn and weathered" look when they OVER DUE the Aerobic training.
That can be said about any physical activity that is over done, but it tends to be more noticable in endurance sports.

[jow yeroc]

Yeah thanks sanjuro, that's what i meant. I kinda singled women marathoners
out and prolly shouldn't have but as an admirer of female anatomy (i could
care less what you dudes look like) i just notice it more when women over
do it. I feel like tellin' 'em to sit down, eat a steak and chill for a while.

[David Jamieson]

over the last several weeks of prepping my folks for competition their 2 hour class would be something like this:

3 rounds of circuit, all of it as fast as they could go, for warmup:

60 seconds jj's or other light plyo
10 pushups
2 pull ups
10 squats
10 bootstrappers
10 lunges (5 each leg)
10 crunches
10 leg lifts
10 full sit ups
60 seconds rest

then 3-5 minutes of rest and water and on to the heavy bags for striking

15 seconds each side as lead of the following, 30 seconds rest between each combo set:

jab
jab, cross
jab, cross, hook
jab cross, hook, uppercut
body hooks

3-5 rest & water

then on to legs, 30 seconds each leg then a minute rest:

back leg front kick
front leg front kick
back leg round
front leg round
front leg side
spin side

then sparring drills, throwing drills and live sparring for 30-45 minutes.
live sparring would be either round robin with center person getting a fresher opponent every 2 minutes or 1 on 1 for 3 rounds then switching. sometimes they'd do a single 4 minute round with a fresh person every 15 seconds.

then we'd wrap up with 3 x 2 minute suicides. sometimes the sprinty type but I also had them carry dumbells for farmer's walks and touch the dumbells at each transition spot or carry a medicine ball and do the same.

again, this was towards the last 4-6 weeks of the 3 month ramp up

This is a pretty good routine. It would cause the sweat. lol