North Coast Miller
Level 9 Valued Member
If a run is out of the question you can do jumprope HIIT using about a 1:1 work:rest ratio. You can start at 20 seconds, really keeping your knees high and as fast as you are capable. If you have a HR monitor you can dial it in a little better, is good if you hit your estimated 90% max HR within 3 or 4 intervals. Shoot for between 10 and 15 intervals depending on conditioning. If you can do 15, start decreasing rest periods by 2 seconds or so.@North Coast Miller I've never done any HIIT before. What would my off-day workout look like if you were to write it out?
Also, I don't have any sandbags at the gym but this exercise looks really cool. The sprawl-to-counter move looks hard to practice without a buddy, and maybe this is a sign I need to find time and money to do some BJJ or something.
If you get into a lot of trouble, you’ll want to work on sprawl and take-down defense on top of whatever else you practice. Sooner or later you’ll run into someone who has that skill and won’t go well one on one to be lacking. Kali and 52 are a real good combo for upright.