I took a couple of weeks off from long runs and just did the guerilla cardio program 3x week and I definitely recommend it. I don’t know if any of you have tried this, but it is extremely brutal, even though it doesn’t sound too difficult. After a couple weeks I’ve actually lost some weight, and yesterday I ran my fastest 1.5-mile for the new fitness test w/o breaking a sweat.

whats gurilla cardio??.is there a link on this site or something ..are you a pj??...thanks

I'm not a pj. I heard of guerilla cardio from one of the MILFIT articles. Here's another:

guerilla cardio

Guerilla cardio is based on a study done by the Japanese speed skating coaches (I think)...which is basically (as the site says) 20 sec sprints with 10 sec rest periods...a very brutal workout which was found to be the best combination of on/off training for increasing VO2 max and also shedding fat. Helps with both endurance and fat loss because because of the HIIT (High Intensity Interval Training) involved, burns fat long after the workout is finished, and stresses the Cardio Vascular system much more than the typical workout recommended today (primarily to burn fat as apposed to getting in better running shape).

There are many different approaches to HIIT...the 20/10 routine, the 30 sec on/30 sec off routine, and others...bottom line, HIIT is a much better workout, especially for aerobic capacity (VO2 max) and fat loss than the traditional long/slow "fat burning" aerobics that seems to be the norm these days.

Mike Mahler (SRKC) has another great version of HIIT at the link below. And, as jconelli said, Nate's MILFIT newsletters contain some great info on HIIT as well as his article here:

http://www.kettlebell.tv/intervaltraining.html

Mike Mahler's HIIT routine:

http://www.bodybuilding.com/fun/mahler37.htm

I started doing Mike Mahler's HOC Jump Rope/ KB routine last week in addition to swimming and running. It's definitally a very intense cardio work out that doesn't take a ton of time and with the jump rope you can do it in your living room.
He says to use dumbbells in the HOC but I figured KBs would work better.

awesome guys thanks...thats a great page

BTW, I've taken Mike Mahler's KB clinics - highly recommended.

The HOC mentioned "jogging" between sets of cals/DB/KB exercises. Any perspective on how fast one should be running/jogging in between sets? Obviously, the better shape you are in, the faster you would go, but do you folks treat the jogging/running as strictly recovery or an intense part of the routine?

I've tried something similar (circuits of KB/cals and running on a track) and tried to run anywhere from a 6:30 to 8:00/mi running pace for the one lap runs (same as my pace for a 3-6 mile run). Any way you slice it, HOC is a great concept.

While this is only one opinion on the matter, Jeff Martone in the Power Behind the Punch Total Immersion DVD, addresses this same issue and explains that the jogging is meant as a period of active recovery between sets of KB/DB swings.

This is unbelievable. Anybody have some testimonials?

If you're asking for guerilla cardio testimonials, read my first post. It works for me.

[]If you're asking for guerilla cardio testimonials, read my first post. [/]

I did J, thanks. I just wanted to see how many here have tried it and their experiences. I started on Monday and it feels like the most effective run program I've done. What do you think about doing it twice a day?

Just tried the Guerilla cardio work out for the first time today...needless to say after just 3 minutes I was so out of breath I had to wait more than 10 sec in between reps. Looks like I have some progress to make, I'm triing to get down to a 6:45 to 7:00min pace per mile and running is my weak point. The article claims a 14% increase in VO2 max over six weeks so we'll see.

Any suggestions on how to integrate this and other HIIT?

I'm thinkning right now to back off of the distance a couple of miles and do this after the run. I've been following Galloway's 10K plan for a month now, and have shed some body fat. This looks good, I want to put it in my plan ASAP, just looking for ideas on how/when to integrate it with other running.

Just did it this morning and like it alot. I also use a gas mask on my 5Ks a couple of times a week. Helps me drop about 2 minutes a week on my 6 mile time (got it down to 30-32 minutes last time I was training for the PAST). I am looking forward to seeing what a combination of the two can do.

You said you use a gas mask...does that help with your breathing?

Govena22, I'm going to take a shot in the dark, you've never worn a gas mask before, have you <img src="/ubbthreads/images/graemlins/grin.gif" alt="" />...

I DID WHEN I WAS DEPLOYED...AND YES I'VE WORN ONE. WAS JUST ASKING TO SEE HOW THAT WOULD HELP YOUR RUNNING TIME...

How it helped me was to simulate running at a higher altitude by restricting airflow and forced my diaphragm to push air out as well as draw it in, kinda like exercising it. The mask helped the effort of breathing during normal running easier, plus MOPP drills were no problem.

May have killed a few brain cells too depending on who you talk to. <img src="/ubbthreads/images/graemlins/tongue.gif" alt="" />

[]Helps me drop about 2 minutes a week on my 6 mile time (got it down to 30-32 minutes last time I was training for the PAST). [/]
GIJOE,
That comes out to a 5min mile...a professional marathon runners pace. Do you run marathons or triathlons professionally? Any additional advice on improving run times aside from the gas mask method?

Sorry little buddy.. I thought you meant 'does it help you breathe with a gas mask on' <img src="/ubbthreads/images/graemlins/wink.gif" alt="" />.. how silly.

Apology accepted...I will try the gas mask this weekend...probably out somewhere where no one can see me.

I don't run that distance competitively yet because I cannot keep my legs in good enough condition to keep that pace for longer than a week or two. 32 minutes is about my limit right now. Old age sucks, plus it comes and goes in cycles since it is hard on my knees. The main reason I use it is for short-notice deployments or programs where I do not have enough time to take the slower way. Sort of like a crash course.

Other than the mask, I have no other tricks.

[]I took a couple of weeks off from long runs and just did the guerilla cardio program 3x week and I definitely recommend it. I don’t know if any of you have tried this, but it is extremely brutal, even though it doesn’t sound too difficult. After a couple weeks I’ve actually lost some weight, and yesterday I ran my fastest 1.5-mile for the new fitness test w/o breaking a sweat. [/]

I have been doing Guerilla Cardio for a few weeks now and I can really feel a diference. My question is that now that I am (almost) used to the 20 sec on 10 off what should I do to make it harder? 30 seconds on 10 off? or just more reps?

I'm not sure if you should add to the workout, it's already pretty brutal, adding more all-out sprints might get you hurt. Here is the original article from muscle media mag (it's better than the first artilce I posted), it doesn't mention making the program harder though,

guerrilla cardio

I would suggest that you really haven't been pushing yourself as you should...I've been doing this program for 4 weeks and am still unable to do anything else but walk around like a wimp after this workout (6 x 20/10s)...if you have to ask how to make it harder...you ARE NOT pushing yourself during the Workouts.

From the article: []this ain’t as easy
as it seems. In fact, Dr. Tabata notes
that even the Japanese speed
skaters—who, remember, are Olympic caliber
athletes—had to “lay down on
the floor after the training.” [/]
After 4 reps of 20sec full-out sprints, with little rest inbetween, you should be so out of breath that your foaming at the mouth...at least I am. The next 2 minutes are usually a little blurry. <img src="/ubbthreads/images/graemlins/wink.gif" alt="" /> If you don't feel that way then you probobly haven't pushed it hard enough...as TE stated.

I actually had to start out w/ 20 second rest intervals instead of 10. Then I worked in a few 10 second rest intervals until I could do the whole thing. I still dread going to the track to do it, what a miserable 4 minutes.

Are you guys doing other running during the week, or just the guerilla work outs.

Yeah, that's what I'm wondering. I've been doing guerilla cardio twice a day, five days a week for about a week and a half. Should I be doing some long distance as well? Although it's tough, 8 min. doesn't seem like enough.

[]I would suggest that you really haven't been pushing yourself as you should...I've been doing this program for 4 weeks and am still unable to do anything else but walk around like a wimp after this workout (6 x 20/10s)...if you have to ask how to make it harder...you ARE NOT pushing yourself during the Workouts. [/]

Interesting comment. That does make sence that I am not pushing my self hard enough. I will have to test it out tomorrow to see whats up.

I don't think that guerrilla cardio is meant to be a running program. I think it's more of a technique to burn fat and increase VO2max etc. I'll do it for a while, mix in a few normal runs, and then go back to my regular running program. It's a cool way to mix things up and get a little bit more explosive.

RKC, and others, to go along with what others have asked; do you have any insight on using guerilla cardio coupled with regular running throughout the week to train for Indoc? Roughly, how often and when should both be incorporated? Though it is not particularly a running program, it seems that it would work wonders to help increase things like underwaters, drownproofing, etc.

i am trying to get a good cardio/running program established...this guerilla cardio...can u do it on a treadmill and get the same results

I'm sure you could. The basis behind Guerilla Cardio is short, high intensity bursts for a set amount of time, usually 20 sec with 10 sec rest in between, done 8 or 10 times (don't forget the warmup/cool down).
Crossfit.com does something like that for some of their Workouts, but they call it the Tabata method.
Just work with what you have and you can still get a great work out.

thanks for the info...i will keep pressing on

The article posted above explains it all:

http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

Although the article recommends doing sprints...the basics (20 seconds max effort x 10 seconds rest x 8-10 iterations) can be applied to most exercises (as crossfit does sometimes)...it's a bit harder on a treadmill (having to press buttons to increase speed/incline), but works. It works for treadmill, rowing, stationary bike, eliptical, etc. As crossfit does, can also be applied to calesthenic/functional type exercises also.

Thank you very much for the info..This will help greatly