How much cardio do I really have to do?

I am still in the early stages of throwing and have a question for all of you who already know what you are doing...

When I used to power lift, many coaches had told me that long distance cardio workouts (treadmill for 30 mins or similar) would reduce my strength and for the most part I think I noticed that too.  I am increasing my cardio as I don't want to die young  but, I was wondering how much cardio do you guys actually do in a week or cycle.

 

Thanks

Kardee-oh. Wasn't that a dance from the 70's? Everybody do the kar-dee-oh!!

For cardio:

Pre-season: longer distance 1 mi. or so keeping the pace up....this will help clear lactic acid biuldup from your legs, increase blood flow for recovery, and keep them loose and flexible.

In-season:sprints. Keep it to 200m and under. 50m and under short bursts and not staying at full exerleration for very long. Quick up and quick down.

 

Hope this helps.....

Valenti wrote: <>no need for cardio...get yourself into the kind of shape where you only need seconds in between sets instead of minutes...start working down from 3 or 4 mn. between sets to 30 sec <> I do this on my DE days every week and even on my max effort days a one minute break is about the norm.  Better then any cardio I have ever done.

Word.

A friend of mine is a very accomplished powerlifter in Canada.  He usually does 2 workouts a day (5 days a week), the longer one with typically 30 (count 'em) short sets.  Don't try this at home:  he really knows what he's doing in balancing volume, intensity, and frequency.  Anyway, by dilligently working at it, he completes that in less than an hour.  His rest between sets is about as long as it takes to change plates.

-Wayne

I'm trying not to post a "STOP the INSANITY" thread
in terms of the practical application of wt-training for
THROWING !!!!

Lets look at the facts...throwing is a one rep
MAXIMUM Effort...normally there is anywhere
between 5-minutes to 12-minutes ...REST...between
throws.

You are using the wt-room to try and get as MUCH
power as possible...when you start BL-U-R-R-I-N-G
the lines with power lifting /GPP ect. ect. you are
headed down the wrong path. We are after the
ability to REVERSE our direction and the ability to
spend LESS time on the ground and THAT is the
differeance
between the World class throwers (Elite putters -
200 milli seconds) and others.

It is a fact that the NERVOUS system (not muscular)
takes anywhere from seconds (small muscle
group....ex: wrist curls) too 10-minutes on a MAX
effort (MULTIPLE joint movment)   I hope it is no
surprize that you should NOT be doing a lot of wrist
curls in an attempt to THROW really FAR...
...instead...multiple joint movements with a menu of
strategies to increase the reversibilty and increase
POWER to WEIGHT ratios...!

TRAINING EFFECT: doing a lot of slow continuous
cardio is in effect...training your intermediate fibers to
adapt to this stimulus...even if it's 2-3%...that's a lot
on a 150-foot hammer throw...you should stay at the
lowest heart -rate -level as possible for the
minumum time IF this is a weight to power issue...I
would HIGHLY endorse swimming for recovery and
less traumatic on the joints...we are called HEAVIES
for a reason....grin

6-WEEK results with the "babies".in college..I use
this term
loosely as there Training Ages are still 1-2-3-years
of age...our AVERAGE squat increase the first six
weeks -
was 280-lbs. The HIGH was 330-lbs...low 250-lbs.
this includes women and men. We took stand
throws for distance last week and EVERYONE p.r'd
(some bye 4-5 feet) and our two women P.R'd on
there open SP-marks...I'm assuming that the
training is working...

We are blessed to have a Tendo Unit (Czech
technology) that measures the speed of the bar
movement and the wattage being produced.   This
training is VERY much individual and we are finding
out that training is VERY much individual and should
be pre-scribed that way.   



Thought for the Day:

Our dilemma is that we hate change and love it at
the same time; what we really want is for things to
remain the same but get better.

-Sydney J. Harris

Edited by Coach Mac

If you put ice in the toilet tank and store your beer in there then you can save yourself both time and effort.

Do Like I did several years ago....

We were having a superbowl party, had about 6 TV's all connected to cable. Even put one, a 19", in the bathroom and filled the tub with beer and ice!!!

Hmmmm, the superbowl is getting closer each day......