5 Ways to Improve Your Conditioning!

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I’ve never been a huge fan of the word cardio.  Not because I don’t like cardio but more so because of the stigma attached to it.

When I hear the word cardio, I automatically think of people sitting on a recumbant bike pedaling away while reading the latest issue of People magazine.

I’ve never been a huge fan of the word cardio.  Not because I don’t like cardio but more so because of the stigma attached to it.

When I hear the word cardio, I automatically think of people sitting on a recumbant bike pedaling away while reading the latest issue of People magazine.

readingonbike

I guess something is better than nothing but I know you’re not looking to just get by. You want the good shit.  You want the lungs of a UFC fighter and the body to go with it.

ufcfighter

You want to know what you’re made of, what you’re limits are, and how to get more out of your workouts.

Well, my friend, “cardio” ain’t gonna cut it.  What you’re looking for is a good dose of CONDITIONING!

The difference? One feels like you’re walking the dog on a Sunday afternoon. The other, well….doesn’t.

The latter is the stuff world class athletes are made from.  This is what gets you to single digit body fat while still staying strong as an ox.  This is what will leave other dudes speechless in the gym when they watch you train.

Here are 5 ways to improve your conditioning:

1. EMOMS – If you’re not familiar with this term, it means “every minute on the minute.” Popularized by Crossfit, this is when you perform a set of an exercises(s) at the start of the minute, you have the remainder of the minute to rest and then you start your next set at the start of the next minute.

This is a highly effective form of interval training that works well with both barbell and bodyweight movements.

An example of a barbell EMOM would be:

Every minute on the minute for 10 minutes perform: 5 deadlifts @ 80% 1rm

An example of a bodyweight EMOM would be:

Every  minute on the minute for 8 minutes perform: 10 burpees

In either case, you’re performing multiple sets with short rest periods which helps to improve your work capacity and conditioning.

With this method, try to keep the work:rest ratio to a maximum of 1:1 (i.e. no more than 30 sec work each minute to ensure recovery).

See Related Article: 15 Ways Crossfit Can Build Muscle, Shed Fat, and Improve Your Life!

2. Barbell Complexes – One of the best ways to crank up your conditioning is to simply use as many muscle groups as possible in the shortest amount of time possible.

A barbell complex is where you perform a series of barbell exercises in succession with little to no rest between each movement.  This will jack your heart rate and get you sweating in a hurry!

Not only that, but you will be spiking your testosterone levels and turning your body into a fat burning furnace long after the workout is done.

Here are a couple of examples of great barbell complexes:

Workout 1 – known as “DT” in the Crossfit community

5 rounds for time:

12 Deadlifts

9 Hang cleans

6 Push press/jerks

Check out the video below of a demo of “DT.”

[youtube id=”Dv5jjeJ2DQM”]

Workout 2

20/15/10/5 reps of:

Thrusters/Sumo Deadlift High Pulls

You want to use the same weight for all the movements in the complex to maintain a seamless flow of movements.

You can either perform the complexes for time or have a short rest periods between each set (i.e. 1 min rest between rounds).

The key is to keep moving and keep the heart rate up to build your conditioning.

3. Sled Pushes – If you’re looking for a great high intensity workout that won’t leave you feeling too beat up the next day, then sled pushes are the way to go.

sledpush

 Because there isn’t any eccentric loading (negative muscle contractions) there is minimal muscle soreness even though it may feel like you’re going to die while you’re doing it.

You can do light to moderate load pushes for longer distances (40- 70 meters) or heavier loads for shorter distances (20-40 meters).

Either way your lungs and legs will be put to the test.

See Related Article:  Fitness Finishers: 7 Lethal Finishers to Get You Shredded!

4. Stairs and hill sprints – Want world class conditioning? Run uphill.  There’s no simpler yet effective way to boost aerobic and anaerobic conditioning than with hill sprints.

stairs

You can use a flight of stairs or any hill and just run up as fast as you can and recover on the way down.

If it was good enough for Walter Payton, it’s good enough for you.

[youtube id=”dqmxWZ8Rbwc”]

5.  Timed Circuits – You can also spice up your training by doing timed circuits.  This is where you pick 3-5 exercises, perform each one for a designated amount of time and then rest 1-3 mins between rounds.

For example, this could be a timed circuit:

Perform 3 rounds:

pushups 1 minute

med ball slams 1 minute

kettlebell swings 1 minute

box jumps 1 minute

rest 2 minutes between rounds

The goal is to do as many reps of each exercise as you can within the designated time.  This will force you to work harder and push through fatigue. Both a mental and physical test, this 12 minute workout will leave you spent.

There you have it, some highly effective ways to improve your conditioning that don’t require a ton of time or equipment.  As long as you’re ready to push the boundaries and sweat a few buckets, then you won’t be disappointed.

If you liked this article, I’d love to hear your thoughts. Drop a comment and share with your friends!

 

Stay strong,

Isaac Payne

Interested in working with me? Click here for more info.

 

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