Help getting aerobic resistance fast!!!

[marcelosantos]

Hello

I will be having my black belt kickboxing exam on next friday, dec 16. However I've been lenient and started to train hard only about a week ago and my aerobic resistance is not good enough to complete the whole exam program.

I'm running 4km every day and my legs are very sorrow but I'm still runing regardless of the pain.
On the day of the text I'm planing to take some termogenic with efedrin in the formula but with my actual aerobic resistance i don't think it will be enough.

I woul appreciate If someone could give me some advice to built aerobic resistance fast.


Thanks

The exam program:

5Km run

A bunch of push-ups, sit-ups and abs

6 round 3x1min of pads and heavy bag

10 rounds 3x1min sparring (knock out allowed)

(Very brief resting period between the series)

[pittbulldog]

Man, sounds like you should have started earlier. My only advice to you would be not to over train. That can be worse than not training sometimes.

[shirase]

just wondering but how does that work at the end? "6 round 3x1min of pads and heavy bag

10 rounds 3x1min sparring (knock out allowed)"
so theres 6 rounds of 3 times x 1 minute? so 18 rounds? or is it 6 rounds of 3 minute rounds?? sorry im not getting that

[Maxx]

This late in the game, you're pretty much screwed, but try this program:

Interval Training:
Minute 1-5: Light jog to warm up
Minute 6: Hard run (90-95% capacity)
Minute 7: Light Jog to recover:
Repate 4 more times and follow with a 5 minute cool down at a light Jog:

Don't be concerned with distance but intensity.

Also add some Olympic Weight Training, specifically Kettlebell swings if you are familiar with them.

Kettlebell Interval:
20 seconds Kettlebell swings
10 seconds rest
20 seconds kettlevell swings
10 seconds rest

Above I outlined 1 minute of a Kettlebell swing interval. Do 4 minutes back to back. It will kick the stuffing out of your legs and also increase your aerobic recovery rate while increasing your anaerobic threshhold.

That should get you started. Don't expect miracles from it though. Starting this late in the game, your test is gonna be a bitch.

[marcelosantos]

Shirase, it's 6 rounds of 3 minutes 1 minute rest between rounds (pads and heavy bag).

Maxx, thanks for your help, I'll try this. The test is gonna be very tough but with heart and warrior spirit I belive I can pass.