Get me fit in 2 weeks...

DrPhil

OK I'm kidding, sort of...  Get me fitter would be more apt.

I've just discovered that I have a training session (brazilian jiu-jitsu) in 2 weeks and I might be in line for a grading.  I've had a rough summer in terms of being on holiday, being sick etc and my fitness is horrible at the minute.  If I do get put forward for the grading then I'll be expected to roll (live grappling) for a full hour.

So basically, can you smart guys/gals recommend me a training program to increase my cardio as much as possible in a short time?

I have a treadmill, spin bike and weights bench at home.  I'll also be getting into the club as much as possible in the next few weeks to rack up time on the mats.

My weight is also out of whack.  I've put on about half a stone in the last month but I've been eating terribly.  I know from experience that I'll be able to lose that half a stone in the next 2 weeks again but my main issue regarding the training session is my poor cardio.

PS I know this is my own fault and I know it's a fairly unreasonable thing to expect much improvement in such a short time but it is what it is and I'm up the creek without a paddle so I'll take any advice I can get!

booyaka

nothing major is going to improve in 2 weeks.

Simple sessions like 30 seconds on max effort/30 seconds off for 20 mins on the bike will help but nothing that's going to show any major uplift in fitness/weight loss in such a short space of time.

Eat clean (no sugar/alcohol etc) for next 2 weeks.

IL Cattivo

Quickest way I've found to lose weight and get yourself into decent physical condition is to combine both cardio and weight into your exercise regimes..

Check out the P90X3 CVX 30 minute cardio/weight workout for example. Can get a lot of calories burnt while at the same time strengthening those core muscles you will need for MMA. P90X3 also does an MMX cardio workout based on MMA'esq moves.

The 'Insanity' workout is another one that's intense and uses your own bodyweight to get quick results if you're limited by time.  We're talking burpees, jumping squats etc etc, without little rest in between each activity..  Can be torturous, but you gotta do the work to get the results, so be warned.

shodan

Mate if you are trying to get fit to roll for an hour then most of your training should be getting in the mats and rolling with people, FOR HOURS!
On my first 1st Dan I knew that I had to fight 2 people for 3 minutes each. I trained to fight 4 people for 5 minutes each so on the day I didn't get gassed. In fact I was asked to fight a third guy as it was his 3rd Dan grading and there was no one else who was up to it (I took it easy on him too - didn't want to embarrass him on his heading!).
Nothing else will give you what you need for an hour's rolling like training to do an hour's rolling.
For my cardio I supplement with swimming (possibly the greatest all round muscular, endurance, cardio, VO2, fitness exercise ever) and skipping rope. Push yourself with the swimming, then push yourself harder. It's not about faster but push till you are knackered then imagine how embarrassed you'll be on the day of your grading if you run out of stamina and push to keep swimming until the lifeguard starts looking scared..
And jump rope, 1 min on and 1 min off at least twice a day for at least 10 rounds then gradually decrease the rest period by 10s each time.
And best of luck with the grading, let us know how you get on!

DrPhil

@shodan I had a taster last night, rolled straight for 15 minutes.  Hellish, but I survived and was able to stand up afterwards so I'm cautiously optimistic that I'll survive the hour.

I have seen times where people get their belt without having the "ironman" but it's rare, usually only if the seminar runs over time I suspect!  To be honest I'd actually prefer to go through it, I want to feel like I really earned it.

It's a mental thing too.  Nobody is expecting me to demonstrate perfect technique or submit half of the opponents, that aspect has been evaluated already by my own coach.  This is a mental test to see if you can endure physical exhaustion beyond normal breaking point and not quit.

I'll be spending every spare minute in the gym between now and then and see how it goes.

Thanks to @booyaka and @IL Cattivo too.

I'll try to get to swimming twice a week and hit the cycle 3 times.  Will do weights on the same days as the cycling.

Plus walk the stairs at work twice a day (I work on the 1st floor of 10).

sim12

Unfortunately any cardio effects take nearly 3 weeks to actually take affect, whilst cardio can't be gained in 2 weeks im not sure the same couldn't be said for conditioning, the body is always capable of alot more that we think.

It was Arnold Schwarzenegger who said the mind gives in long before the body ever does,of course he was referring to lifting weights and as far as he was concerned the body was done when you couldn't even lift your arms in a upper body workout,anyways you get the idea.

Good luck.

sim12

Just be careful not to over do it, the last thing you want to do to be exhausted on the day.
For most endurance events or things of that nature it best to spend the last 2 week's just fine tuning the odds things but main thing is to remain injury free, and go a touch easier leading up to the event to have maximum energy on the day.

DrPhil

I was thinking I'll ease back for the last few days. Gym on Thursday night and then the seminar is Saturday. I'll take it easy on Thursday and relax on Friday.

shodan

One of the biggest dangers would be in not breathing adequately during the grading and the rolling. That way you would feel exhausted and feel like you're muscles are completely fatigued when actually you won't be anywhere near that level of exhaustion. Remember to take every opportunity, especially during rolling, to get in some real deep belly breaths to help get rid of the carbon dioxide and lactic acid out of the muscles. And when your think you are exhausted and can't do anymore, imagine someone has put a gun to your head, or a loved one, and told you they will shoot if your don't dig deeper and get it done...

DrPhil

Brutal!

I like it...