Endurance Training / Aerobic Endurance
Every action we make has a certain endurance value. We all have a limit to whatever we do. That limit represents our endurance in that activity. Swimming, running, standing still, being without air, water, food, typing on the keyboard, jumping, standing on one leg are all activities with performance limits. What we need to do is isolate those activities that are important for our martial arts and work on them.
There are four types of endurance trainings that martial artist needs to do:
- Aerobic endurance
- Anaerobic endurance
- Repetitive endurance, which is in close relations to aerobic endurance and improving speed of techniques
- Resistance endurance, which is related to strength and stamina
Aerobic endurance is the endurance of the body while performing an action, when oxygen is available.
Anaerobic endurance is the endurance of the body while performing an action, when oxygen is not available.
To measure repetitive endurance, we need to pick a technique, and count the number of repetitions in a certain period of time or until the muscles involved collapse.
Resistance endurance involves training with objects that use force against us (not violent force), or that stand still.
So, in this first cycle, the first set of exercises is endurance oriented. This group of exercises is probably the hardest thing we will do. It takes a lot of time and energy to complete the exercise program, but we have to do it, because endurance is the foundation of everything.
In this article, I will only cover aerobic endurance.
Most of the exercises here are going to involve running. The only thing that will change is the distance, intensity and dynamics.
Before we do anything else, we need to warm up. Do not risk an injury.
- First exercise is going to be long distance running. Have a steady pace and run as long as you can.
The best thing would be to run on a running track on the soccer field, because we will know what distance we ran. At this point running fast and improving your time is not important. What we want is to have a steady pace. I always run 2 min and 30 sec. per lap on the soccer field (400 meters). Why are we not trying to improve our time? It is because we are not trying to be faster. We are trying to increase the distance we can run in a same pace. That is how we increase aerobic endurance. Of course, if we try to run 400 m. in 1 min. and 40 sec. the distance we are going to be able to cover is going to be shorter, but, like I said, that is not important. We just want a steady pace, be it 2 min. per lap, 3 min. per lap, or 1 min. per lap. We start in what we feel is a little over the comfortable zone, because we also want to push our body a bit. That is the only way we improve. Like I said, I always run 2 min. 30 sec per lap, but you need to time yourself and see what fits your current abilities.
Also, once you stop running because you are out of breath, and cannot run anymore, stop. And once you stop, do not start again. If we stop, that means that we reached our current limit.
When we finish our first exercise, we will take a 15 min. break, and do a lot of stretching and flexibility exercises.
-Second exercise will be running a certain distance, 2k for example, but, changing the pace.
Run one lap in your own tempo (2 min 30 sec / lap for me), and then sprint as long as you can. When you cannot sprint anymore, just slow down to your normal tempo. Once you feel that you can sprint again, go ahead and sprint as long as you can.
Repeat this until you run the distance you chose. The ultimate goal is to be able to sprint that whole distance. When you are able to do that, just increase the distance and start from the beginning.
Note: Start with a short distance, like 1 lap (400 meters) and work your way up. Repeat 3 times before moving to another exercise.
Again, take 15 minutes and stretch…
- Third exercise will be the pyramid.
Sprint 100 meters
Sprint 200 meters
Sprint 300 meters
Sprint 300 meters
Sprint 200 meters
Sprint 100 meters.
Every time you do a sprint, walk slowly back to the starting line, and that will give you time to catch your breath.
After you finish all this, relax and stretch.
So, to make a final list of aerobic endurance exercises:
- Warm-up exercises
- Long distance run
- Stretching and flexibility 15 min
- Short distance run with changes in tempo(3 times)
- Stretching and flexibility 15 min
- Pyramid
- Stretching