How do you develop explosive cardio / stamina?

I take judo and I usually gas out during sparring. Are there any exercises to develop explosive cardio. I lift weights so I have good strength and run, so I have good long cardio, but I need explosive cardio.

How do you develop explosive cardio / stamina?
Check out Cross Fit's webpage. They have a lot of good exercises that you can do to help develop your explosive power. Also, you can search for plyometrics on the internet or cehck out a book on the subject at your local library.





I wouldn't worry too much about your gas, though. There really isn't a difference between "long range" and "short range" cardio. The best you can really do is condition your muscles to be able to react to burst-intervals. This is exhausting primarily because it requires a different breathing pattern from regular cardiovascular exercise. Also, a lot of people don't relax while they are performing throws, submissions, and the like. This puts an increased oxygen demand on your muscles which, if combined with inadequate breathing, will exhaust you rapidly.





Once you learn how to breathe properly and control your tension, then your cardio will "improve"
Reply:Take a mile run at big bear. When you can do that, run another mile.
Reply:running long distance will give you stamina and running sprints will give you explosive stamina. run both long distance and sprints. also swimming is great for this. swim long distance and short distance. go to crossfit.com for more ideas
Reply:Isometric exercises are great


things like short distance sprints in your run, hill srpints and jumping


Kettlebells and olympic style lifting is great


training in the martial art, like if you do BJJ do a lot of rolling, if you do boxing spend time on the bag


any kind of jumping, jumping squats, jumping lunges, like i said isometric exercises there is many on the internet





Also I recomend getting Bas Rutten's MMA workout, great for explosive strength
Reply:When you are running add sprinting for short distances into your run.
Reply:well what you wanna do is work your fast twitch motion, you have long endurance but fast snap speed is the thing that tires you down, you have to do unexpected explosive fast twitch but at the same time you need endurance.





Fast twitch- Stand, bend down into a running stance, and run as fast as you can for about 15 seconds, continue and expand week by week.





Do fast squats, be sure to inhale and exhale.





Core workouts, let's say you're doing crunches, you crunch up as fast as you can then you come down slowly and right when your upper back/neck touches the ground go up ASAP. You need that fast twitch motion especially for grappling, it's a slow process but when you attempt or get attempted for a take down and/or submission, you need that speed ASAP.








As for running, jog 30 mins daily, or jump rope for 10 mins, 10 mins of jump rope is 30 mins of light jogging, this can increase your stamina along with core workouts.








You're working for twitch A %26amp; B, A=fast twich B=Slow twitch.





You need both in the battle field soldier,





Peace out and good luck.
Reply:There is no magic except training. You will fight like you train. You need to endurance train. Twenty min cardio won't cut it for sparing you need to pump it up to a full hour.
Reply:Walk, Jog, Run, Bike, Swim...all of those would easily help you at any amount but its best to have a steady pace so that you can build up stamina. They're all good, good luck!
Reply:Tabata sprint intervals will help, and also long distance running to improve overall conditioning. You need to train your fast twitch muscle fibers. Not to mention do burpees, the variation where you include the pushup. Register at sherdog.net they will be sure to help you out, but first read their faqs, they are very important.