Aikido Conditioning

Interval training—the real aerobics.

A note about safety

Before beginning any exercise program you should consult with your doctor. 

Interval training is inherently challenging, so begin slowly, listen to your own body, and practice moderation and good judgment.

Protocols (workouts)

TacFit Commando
A highly sophisticated 10 month progression that rotates between different interval protocols including Tabata and 'every minute on the minute'. Not free, but well worth the price. Highly recommended.

Taku's Intervals
Essentially a 12 week progression to the Tabata protocol, plus the author discusses intensity levels and what types of exercises to do for interval work.  

Burpee Conditioning
Author and coach Ross Enamait teaches how to perform the burpee, plus variations with a dumbbell, weighted vest, and medicine ball. Includes a progression from Beginners to Masters level.

Tabata Protocol
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes. 

Exercises

Exercises that work good for interval training are movements that use your whole body and allow you to go all out. "Taku's Intervals" and "Burpee Conditioning" (above) both list some exercises that work good for intervals. Here are some more ideas.

Running: on hills, sand, barefoot, fartlek, track intervals—any kind of running. (more below)

Shikko:  samurai knee-walking variations. A natural if you do Aikido.

Heavy bag

Burpee:  see "Burpee Conditioning" above.

Bear crawl

Mountain climbers

Grass-hoppers

Sand bag work

Swimming (more below)

Axe: cut a log. Used by boxers.

Sledgehammer swinging: pound an old tire. Alternate right and left swings. Handy if you don't have a tree to cut.

See TacFit Commando for exercises designed specifically for martial artists and tactical responders.

Ross Enamait demonstrates an interval workout. Tabata
protocol: 20 second intervals separated by 10 seconds
of rest. Repeat 8 times for a total of 4 minutes.
Equipment needed: 1 sledgehammer and 1 tire.

Conditioning Programs

Al Sears, MD
PACE - book
Dr. Sears' interval program. 12 minutes to great conditioning and improved health.

The Doctor's Heart Cure - book
The precursor to PACE. Includes sample interval programs, with an emphasis on lowering the heart rate during active recovery between intervals.

CrossFit
"The principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists . . ."

CrossFit is a gym where you attend classes and pay for a membership similar to—and about expensive as—a membership in a martial art dojo.

There is a ton of great information including exercise video tutorials and workouts (WOD) on the CrossFit website.

CrossFit affiliates in Utah

Bodyweight

Scott Sonnon
TacFit Commando

Kettlebells

Kenneth Jay
Viking Warrior Conditioning - book
"The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training"

Requires just one piece of equipment—the 16 kg (35 lb) kettlebell.

Advanced Strength Strategies - accompanying 2 DVD set

"How much does a heart attack or bad ticker cost you? The cost of this DVD is a drop in the bucket compared to life."

"In just eight weeks of doing the workout religiously once a week, in addition to my other KB training, my resting heart rate dropped from 64 to 48."   -Mark Reifkind, Master RKC

DVD trailer

Running

POSE Method Running
Runners are prone to injury. The POSE Method is designed to reduce injury and improve performance by correcting your running technique.

Barefoot Running - Barefoot Ken Bob
If you've read Chris McDougall's book, you've heard about the benefits of running barefoot. This site will help you get started.

Chris McDougall
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen  Great book.

Swimming

Total Immersion Swimming
The idea is to improve 'water dynamics': learn to move more efficiently in the water, instead of just swimming more laps.

Interval Timers

Timers are useful for measuring your work and recovery periods.

Computer based timers

Speed bag forum interval timer—available free online. 

Tabata Clock interval timer—free online.

Portable Timers: for the gym or outdoors.

Gymboss Interval Timer
Designed specifically for interval training. The Gymboss can be programmed for work intervals (minutes and seconds), rest periods, and number of intervals.

My Gymboss timer broke after less than 2 of use. Poorly made in my opinion. The electric controls froze. Months before that the (plastic) screen scratched due to poor materials. Do your own research on if the Gymboss has been improved. Let me know if you find a better alternative.