I HATE Cardio! But I Do It!
Here's How
I absolutely hate cardio! I'll be the first to admit it. I consider it a necessary evil in my life. So I do, not only to keep my bodyfat in check but to also keep me cardiovascularly healthy.
I certainly have phases in my training where you will see me on an Arc Trainer, Ellyptical, or Treadmill putting my time, energy, and sweat in. But to be honest, I get very bored doing these things. As challenging as they are for me, they are not very mentally stimulating. And if something is a complete mental and physical chore to do (and you aren't getting paid for it), chances are it will fall by the waist side sooner or later.
But what's the alternative? Not doing any cardio at all? That isn't an option.
Enter Strongman Cardio
I personally like to incorporate high intensity interval bouts of strength based cardio. Things like pushing the Prowler, dragging sleds, tire flipping, farmers walks, battling ropes, kettlebell swings, or even pushing a car up and down my driveway. Add in some sprint and jump work and you can get quite the cardio workout. This type of strongman-like cardio work is great for simultaneously building muscle,
improving work capacity/conditioning and burning fat.
Right now, because my primary goal is to get as big, strong and as explosive as possible my need for extra conditioning work is minimal. I’ll do two (with no more than three) 15-20 minute sessions each week.
Whichever conditioning method I am using on any given day, I keep the intervals at around 10-30 seconds of brutally hard work followed by 20-60 seconds of rest. So basically you are looking at a 2 to 1 rest to work ratio.
Conditioning sessions last about 20 minutes (give or take a few minutes) and are done on off days.
Here are the three seperate conditioning workouts that I am presently incorporating into my program:
Heavy Prowler/Sled Workout A
- 30 yard drags and pushes x 60 seconds rest (Alternate between dragging the sled backwards and pushing it forwards each set)
- Repeat cycle as many times as possible for 20 minutes.
Light - Moderate Prowler/Sled Workout B
- 30 yard sprint pushing with the low handles
- Immediately walk back pushing with the high posts
- Rest 60 seconds
- Repeat the above cycle as many times as possible for 20 minutes.
Battling Ropes Workout
1a) Rope slams- 20 seconds work, 40 seconds rest
1b) Alternate rope waves- 20 seconds work, 40 seconds rest
1c) Grapplers throw- 20 seconds work, 40 seconds rest
Repeat cycle as many times as possible for 20 minutes.
That's it for my present cardio/conditioning workouts.
Next time, I will be coming back with Phase 2 of my Spring training and give you an in depth look as to how things have progressed and changed.
Until then, Train with Passion!!!
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Cutting Edge Personal Training
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