How would you design a program to increase conditioning (cardiovascular output, NOT fat loss) as fast as possible while maintaining/slightly gaining strength?
I am starting martial arts in 6 weeks and I want to improve my conditioning so I can handle two a days.
I came up with a 7 day split, please critique it in regards to my goals:
Day 1 - Maximal Strength
1A. Weighted Chinup x 3
rest 45 seconds
2A. Weighted Dip x 3
rest 45 seconds
3A. Sumo Deadlift x 3
rest 45 seconds and do 2 more rounds.
followed by a barbell complex (for instance, Clean Complex)
Day 2 - 45-60 minutes of incline walking on treadmill maintaining HR of 130-150
Day 3 - Circuit Training
1A. Bent-over row for 10 reps
Rest 15 seconds
1B. Clap Pushup for 10 reps
Rest 15 seconds
1C. Front squat for 10 reps
Rest 15 seconds
1D. Ab-wheel rollout for 10 reps
Rest 15 seconds and do 7 more rounds
Day 4 - 45-60 minutes of incline walking on treadmill maintaining HR of 130-150
Day 5 - Circuit Training
1A. Pull-up for 6 reps
Rest 15 seconds
1B. Push-press for 6 reps
Rest 15 seconds
1C Deadlift for 6 reps
Rest 15 seconds
1D Hanging leg raise for 6 reps
Rest 15 seconds and repeat 9 times
Day 6 - 45-60 minutes of incline walking on treadmill maintaining HR of 130-150
Optional: Vanity work ie arms, calves, lateral delts, etc.
Day 7 - 45-60 minutes of incline walking on treadmill maintaining HR of 130-150
*Note: the load stays the same on all weight training days, reps decrease from round to round. IE in round one do the weight for 6, by round 4 can only manage 4 or 5 reps.