Conditioning for Aikido

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)

Taku's Intervals
Read this first. A complete guide to interval training. 12 week progression in 3 phases. By Weeks 11 & 12 you will do 10 X 20 seconds work + 10 seconds recovery.

Burpee Conditioning
Author 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.

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

Sledgehammer swinging:  pound an old tire. Alternate right and left swings.

Axe: cut a log. Similar to sledgehammer work. Used by boxers.

Sample Interval Workout: The CST Bodyweight Glide

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.

Additional Reading

Dr. Al Sears
PACE
Dr. Sears' interval program.

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

Chris McDougall
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen If you run, used to run, or are thinking about starting, read this book.

Supplements

Joint Support

HA Joint Formula Free Bottle Offer   Hyaluronic acid can help your body re-grow the cartilage cushion between joints. Smarter than masking knee pain with ibuprofen.