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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #21 of 30 (permalink) Old 12-17-2007, 05:30 PM
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I always thought burpees were pretty easy as far as conditioning goes. I'd rather do burpees over plyo pushups, squat hops, sprawls, or shots.


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post #22 of 30 (permalink) Old 12-17-2007, 09:41 PM
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I always thought burpees were pretty easy as far as conditioning goes. I'd rather do burpees over plyo pushups, squat hops, sprawls, or shots.
Do 100 burpees for time, that's not easy for anybody. Also, are you jumping with your burpees?




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post #23 of 30 (permalink) Old 12-17-2007, 11:28 PM
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Do 100 burpees for time, that's not easy for anybody. Also, are you jumping with your burpees?
Yeah and pushups at the bottom. Do 100 burpees or do burpees for time? Maybe its just me but plyo pushups, squat hops, and shots all work the same isolated muscles over and over (primarily pecs, calves, and quads respectively) which seems to make them more difficult (especially for time). Burpees you aren't just working calves, pecs, or quads... but alternating. This allows each muscle group to rest (if only for a second) which means you can do more without the muscles getting tired.

That's what I think anyway.


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post #24 of 30 (permalink) Old 12-19-2007, 09:38 PM
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Yeah and pushups at the bottom. Do 100 burpees or do burpees for time? Maybe its just me but plyo pushups, squat hops, and shots all work the same isolated muscles over and over (primarily pecs, calves, and quads respectively) which seems to make them more difficult (especially for time). Burpees you aren't just working calves, pecs, or quads... but alternating. This allows each muscle group to rest (if only for a second) which means you can do more without the muscles getting tired.

That's what I think anyway.
which is why afterward youre dead (or atleast I am). I wish I had an easy time like you
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post #25 of 30 (permalink) Old 12-21-2007, 05:54 AM
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Also, are you jumping with your burpees?
Absolutely not on the last set! lol
Anyone who can walk away after a 100 burpee workout is a conditioning freak.
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post #26 of 30 (permalink) Old 12-22-2007, 11:45 PM
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If you stop jumping, you're no longer doing burpees. The jump is the most important, most dynamic part of the exercise, and it makes the burpee that much more effective than the up-down. I do sets of 20 as fast as possible, because if I do 100, I blow my whole workout.
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post #27 of 30 (permalink) Old 12-23-2007, 06:53 AM
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David- all I am saying is that on the last set it doesn't feel like I am jumping any more. That is typically when my legs feel like jello, and consequently jump like it too!
If a person is doing them as fast as possible and jumping as high as possible, I really do not think that jump 100 is going to look anything like jumps 1-40. I don't care how conditioned the person is, everybody gets tired,no?
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post #28 of 30 (permalink) Old 12-23-2007, 10:09 AM
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Oh, I gotcha. From your response to wukka's question, it looks like you're saying you don't jump on your last set. I know the feeling you're talking about. As long as you keep trying to jump, you're doing burpees even if you're only getting a two-inch vertical! I save burpees for the end of a workout so I can burn myself out. When I can't do anymore, I call it good.
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post #29 of 30 (permalink) Old 04-23-2008, 08:17 PM
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The most of affective way is..
1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.

The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.


If you need try just a couple sets then keep adding by the day or week
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post #30 of 30 (permalink) Old 05-05-2008, 04:59 PM
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I've been doing burpees since August 2007 (3-4 times a week, 1 week break every 2 months). I started with 10 descending sets (1-2 minute rests). After 2-3 months, I was up to 20 descending sets (1-2 minute rests).

Every time I did my 20 sets it was painful and grueling, but I stuck with it for about a month until I realized I should rewind and start over at 10 and patiently add a set each month. My body was not ready for it. I would rather be set back a bit than just quit all together.

10 descending sets was a little too easy for me so I added an extra pushup (2 pushup burpees without the jump, 30 second rests in between sets). 9 months later and I'm still doing them...now 4-5 times a week. I'm only at 13 descending sets, but why rush. I'll be at 30 in no time.

Only advice I can give is that you have to be motivated and disciplined to do them. Many times I've come close to giving up because it does get boring and repetitive. I've packed on alot of muscle and lost about 10-15 pounds of body fat within these 9 months. There's no easy way around them. You just have to get up and do them.
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