Jan 4 2010

Q/A: Building Gpp Back Up.

Hey Rob,question is havent trained in quite awhile due to personal stuff,just started getting into MMA,2 days a week and my conditioning really sucks,lost 20lbs and just totally out of shape.I have 2 other days to train bodyweight,pr kbs how can I get my endurance back up and not pant like a dog.I appreciate the knowledge in advance..

Take your time Mike and reestablish a base again. The skill training will whip you back in shape itself.

Just do basic gpp work. Here are some ideas, obviously don’t do all these on the same training day just pick what one you can do based on your readiness for that day.

Drag, push, laterally pull the sled, nothing too heavy your working for distance or time., prowler runs will work great if you have one. Swimming is excellent as it doesn’t beat up your joints, really make an effort to swim to up your gpp, tempo runs,extra jump rope for 5 min. rounds, body weight conditioning circuits like burpees, mountain climbers, jumping jacks, Ali shuffles, bear crawls, all for 30 sec each then rest a min for 2-3 sets, kettle bell circuits like clean, squat, press, push up, row, repeat, if you don’t have kettle bells, use a barbell, use a sand bag as well for a unnstable loading challenge and as your conditioning improves use the sand bag and do cleans for time.

Don’t over train on your off days though as you don’t want your skill training to suffer and it happens a lot.

Get your lifestyle/eating habits back in order to support your mma training foremost and you’ll be back in shape in no time with consistency and persistence.

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