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    #16
    Originally posted by blackmonk View Post
    It is questionable how directly running benefits combat sports, but it is the number one, most prescribed fix for cardio issues. I

    My cardio was best when I mimicked the length of a match (in my case, judo and sambo) with varying strenuous activities. I would structure it in such a way that required power/anaerobic movements intermittently throughout, but it was not an interval or HIIT thing, necessarily (as in there wasn't a 2:1 ratio of work to rest).

    Example: 5 min round

    1 min, kettlebell swings
    1 min, box jumps
    1 min, suplexes with throwing dummy
    1 min, bulgarian bag
    1 min, bear crawls

    And then I would pick a sixth activity, so that way each round had a slightly different load, similar to a match:

    1 min, burpees
    1 min, kettlebell swings
    1 min, box jumps
    1 min, o goshi with throwing dummy
    1 min, bulgarian bag

    I would complete 3ish rounds, or however many would mimic the work load of whatever tournament I had coming up. The entire workout would usually involve low-rep strength training first, then these rounds, and then possibly some walking on an incline treadmill.

    It turned me into a machine, and got me super lean.
    Yes...best cardio results I ever got were via interval training (sprints/rest) and plyometric/circuit weight training related to Judo.

    "Normal" running I used to build up a cardio base, but, judo is so hard on the knees/joints anyway I eventually went to bike riding for that.

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      #17
      Originally posted by BKR View Post
      Yes...best cardio results I ever got were via interval training (sprints/rest) and plyometric/circuit weight training related to Judo.

      "Normal" running I used to build up a cardio base, but, judo is so hard on the knees/joints anyway I eventually went to bike riding for that.
      I unfortunately can't do a lot of jumping and sprinting anymore because of my ACL. Also the reason I can't do uchi mata, ouchi gari, or osoto gari from a right grip.

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        #18
        Originally posted by blackmonk View Post
        I unfortunately can't do a lot of jumping and sprinting anymore because of my ACL. Also the reason I can't do uchi mata, ouchi gari, or osoto gari from a right grip.
        I had my ACL fixed, and then could not longer do low/squatting type seionage. Plus, overpronation at ankles put a lot of pressure on my knees so the running thing (which I did for a while) for longer distances (running more than 5 miles at a decent pace is wasted for Judo IMO anyway).

        I don't think much running is really necessary to build cardio (for Judo/Sambo...I'll leave BJJ alone). If done, intervals are better route than just jogging.

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          #19
          Originally posted by BKR View Post
          Plus, overpronation at ankles put a lot of pressure on my knees so the running thing
          That's also why research by the NSCA has suggested that those with knee injuries opt for hip squats (powerlifting-style) rather than Olympic-style squats, because it increases knee compression and reduces knee shear. Shear is obviously the problem with ACL injuries.

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            #20
            Originally posted by blackmonk View Post
            That's also why research by the NSCA has suggested that those with knee injuries opt for hip squats (powerlifting-style) rather than Olympic-style squats, because it increases knee compression and reduces knee shear. Shear is obviously the problem with ACL injuries.
            So hip squats are to only 90 degree knee angle, Olympic are full squats ?

            yeah, sideways Osoto Gari is hell on the ACL, I know that for sure !

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              #21
              Originally posted by BKR View Post
              So hip squats are to only 90 degree knee angle, Olympic are full squats ?

              yeah, sideways Osoto Gari is hell on the ACL, I know that for sure !
              The depth of hip squats are to the point that the origin of the quadriceps passes the plane of the knee, and they are wider than hip width. The ideal stance for maximum engagement of the posterior chain is 140% of shoulder width.

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                #22
                Originally posted by BKR View Post
                You have a month and a half to the tournament, right ?

                What kind of running do you plan to do ? LSD ? Interval training ? You can do a maybe 2 week cardio cycle and then will need to go to maintenance on whatever gains you got.

                Have you evaluated your cardio first ? How ?
                My cardio is not that great, in part due to my terrible lungs. I can generally make it through 1-2 intense six minute rolling sessions before completely gassing. Naga Germany is at the end of May, so I have almost three months. That being said, my instructor wants me to compete once before then. My current plan is to use a couch to 5k in nine weeks program, and to spend a bit of time doing circuits of kettlebells, box jumps, and bag work after training.

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