Guerilla Cardio

Does anyone have the program for doing guerilla cardio??? I tried clicking on one link but it said not found. Tried searching but cant find complete program. cheers.

Try this link

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

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Has anyone tried this program before?

Do a little search. A good handful have tried this. I've heard nothing but positive posts about it. Short, intense. Gets the job done.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

For all those that have tried Guerilla cardio I have a question that I am unsure about......

It states to sprint full out for 20 seconds, followed by 10 seconds rest, then sprint for 20.
My question is this:
Does the 10 second rest mean that you slow down to say 50 % effort (jog) or does it mean that you stop completely and start your 20 second sprint from standing everytime?

thanks.

Don't stop, just walk briskly or jog slowly.

I tried GC and it was just too much for me. I did it on a bike and had to break up the sprints as I couldn't do all 10 in a row. 10 seconds is not a long recovery at all.

Now I do sprints on the elliptical machine, but I do 30/30 sprints. A 30 second sprint followed by a 30 second recovery. Even with that, i have to throw in a longer recovery in the middle. Sprints are a killer workout. Good luck!

I tried GC and it was just too much for me. I did it on a bike and had to break up the sprints as I couldn't do all 10 in a row. 10 seconds is not a long recovery at all.

Same here. I've switched to doing 20 second sprints up a hill, followed by walking back to the starting point, which takes about 60 seconds. Do that five times, take a sip of water. Lather, rinse, repeat until I've done 15 sprints.

With the longer rest period, I am able to sprint (almost) as hard on my last sprint as I do on my first one as opposed to the GC style sprints, where I'm ready to die after 5 or six sprints.

-30-

In six months, what will your t-shirt say?

My training journal: Sweating with the toadies
My scattered thoughts: The Bramble

Since my left knee has been operated on twice for torn cartillage and my ortho NOW says I'm missing my ACL (that he wants to replace using one taken from a corpse), I try to replicate the burn using a stationary bicycle. My question is: How fast? How much resistance? Do I do it till my heart explodes and then next time, back off a little?

My question is: How fast? How much resistance? Do I do it till my heart explodes and then next time, back off a little?

I would say, go as fast as you can on the bike for those 20 or 30 seconds (what ever interval you decide) and then pedal at a regular pace for the recovery. Use a moderate resistance, around the middle of the road, or even a tad easier. Each subsequent interval will naturally become slower and slower.

For example, I do my intervals on the elliptical machine. For my first few sprints in a session, I get up to 270+ rpms (or whatever the measurement is) and the last few sprints in a session are closer to 220/230 rpms. But even those 220, I feel like I am going all out.

I imagine your body would stop you before your heart would explode. But I sure feel like its close when I do sprints.

Where are we going, and why am I in this handbasket?

By the way...

that he wants to replace using one taken from a corpse

eeww. But hey, isn't science wonderful!

Where are we going, and why am I in this handbasket?

Wow.

I just gave this a shot and now I'm knackered!

I did as the instructions said, 4 minute jog then the GC then another 4 minute jog.

I only managed 4 sprints before I felt like I was going to die, think I'll target 5 next time and work up to the 8 it recommends!

I did it a few minutes after I did my Tuesday tricep work out, would this have effected my energy levels for the run to a great extent?

I did it a few minutes after I did my Tuesday tricep work out, would this have effected my energy levels for the run to a great extent?

Perhaps, but not that much. Guerilla cardio is really hard. You cqan make it a bit easier on yourself by resting longer between each sprint -- for example, if you sprint for 20 seconds, then walk back that distance, you can complete more sprints.

-30-

In six months, what will your t-shirt say?

My training journal: Sweating with the toadies
My scattered thoughts: The Bramble

I've been doing GC on the cross-trainer, two or three times a week. I go flat-out for 30 seconds followed by 90 seconds recovery for 5-7 intervals.

I don't know that I've seen a difference physically yet (been at this for about six weeks), but my level of fitness is definitely improving. My "flat-out" sprint rate was originally about 106 rpm, it's now upwards of 120.

Rather than adding more sprints, what my plan is now is to make the recovery section of the interval shorter: say, 30 seconds' sprint followed by 60 seconds' recovery, and then I'll start adding more intervals.

I was doing it all wrong lol, I was sprinting all out for a full minut then taking it down to about 90 % effort then 80 % untill I got to 60% then I went back up, I changed % every minut and I thought I was gonna die I couldn't hang with it so I stoped and started just jogging 2 miles/25 minuts, Im glad I read this.


After looking over that I saw where he says to work up to all out sprints, so maby instead of running all out and extending your rest period maby just don't run all out to begin with run at 80-90 % maby and keep the rest periods at 10 seconds and work up to all out sprints.
Just a suggestion.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Hey guys.
I was wondering wether this helped you lose some weight or not? I'm talking about fat here :)

Sure will, cardio along with diet is the key to loosin weight, I've lost 25 lbs over the summer, I about have a 6 pack.

Go here to find out how much your caloric intake needs to be to start loosing weight.

http://www.discussbodybuilding.com/Calculate_Expenditure:_A_starting_point_for_all_diets/m_6526/tm.htm

Just read alot and learn learn learn.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Hey all,

I see that this thread has been idle for a bit, but I'll ask my question anyway. I have been doing 40-50 minutes cardio (at around 75% MHR) on a Nordic Track cross country ski machine for a few months after losing 15 lbs with no exercise and stalling. The NT helped me lose 15lbs more. Problem is that it's getting mind numbingly boring and 50 minutes is way too long and I do it in the morning before eating and work, and it's hard not to be late for work.

So, I've switched to Guerilla Cardio. The first time I did the all-out sprints but took longer rest intervals than prescribed, and that was not smart. I definately strained some muscles or soft tissue by doing all out sprints. So, I've resorted to just running fast (at a rate that I would not be able to maintain for an extended period of time - that's probably about 90% MHR for me b/c I am a novice) for the 20 sec part, then walking for 10 secs, then repeating for a total of 8 cycles, as directed. It's pretty grueling for me but I'm not an endurance guy (that's why I love weighlifting and Max-OT!) and it's my hope that I will work up to full sprints at some point. So far, so good.

My question is: "Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim (i.e. to burn bodyfat), or is it really just a matter of getting the heart rate high enough (say ~90%)???". Like I said, it's grueling, but it's short, and when I'm done with the 4 minute wrap-up jog at around 70-75% MHR, I just walk for a few minutes, then stretch, and I feel awesome, but not dead. That's why I wonder if I am still gettinmg the full effect, even though I'm not in an all-out sprint.

Finally, what would be the draw back of doing it 4 times a week? I'm on an 1800 cal/day high protein diet, eating at least 10g of complete protein every 3-4 hours, getting a total of 1g protein per pound of bodyweight per day, and doing Max-OT lifting to preserve muscle, and gain a little if I can while the primary goal is to lose as much body fat as possible.

Any thoughts would be appreciated...THANKS!!!
-Macka

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim

No. But it should be enough to get you going. And after you get more in cardio shape, it probably will mean an all out sprint. Work up to it. But as you say, 90% of your max.. is pretty damn intense.

Drawback to doing that 4x a week would burn more calories which is bad on a bulk and fine on a cut. So it depends on your goals. Are you trying to gain weight? Or lose the fat? Or just maintain?

Since you goal seems to be maintain muscle and maybe gain a little but mostly lose fat, I'd say do the Guerrilla cardio 4x a week. Short intense sessions like that are best for your goals.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

ORIGINAL: mda1125

Do you think I really have to be all-out sprinting to get the benefit that GC advocates claim

No. But it should be enough to get you going. And after you get more in cardio shape, it probably will mean an all out sprint. Work up to it. But as you say, 90% of your max.. is pretty damn intense.

Drawback to doing that 4x a week would burn more calories which is bad on a bulk and fine on a cut. So it depends on your goals. Are you trying to gain weight? Or lose the fat? Or just maintain?

Since you goal seems to be maintain muscle and maybe gain a little but mostly lose fat, I'd say do the Guerrilla cardio 4x a week. Short intense sessions like that are best for your goals.

Thanks. That's what I thought. I was doing the NT almost every day (5 days per week on average) and I haven't lost a pound in the 2 weeks since I stopped. I started the GC workout after a almost a full week off cardio (because I hurt something donig my 1st attempt at GC) and seeing no results. It feels awesome though. Maybe I'll try 5 per week and see if I can get the furnace to burn some fat again.

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

Guerilla cardio is very difficult for even very athletic persons and should be gradually worked up to. You should make your own adjustments and continue challenging yourself. Anyone can benefit from it because it can be molded to fit each individual's aptitude.

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Hey all...

Been doing guerilla cardio now for several months. I started outdoors but now it's nasty here in Boston so I'm on the treadmill. Great feature of the treadmill is speed control. Overall a great program!

Now, to my question: In GC, the work/rest ratio is basically 3:1, i.e. sprint 20 secs, jog or walk for 10 sec. Well, I've recently read an interval training article, which suggest other ratios, such as 1:3. For example, 20 sec sprint would be followed by 90 sec rest (http://www.johnberardi.com/articles/training/gettinginshape.htm) and "the intensity should be more than double that of your recovery intensity for 60s bouts and more than triple for 30s bouts". Other places I have read suggest 1:1.

It's interesting to me that these two suggestions are so opposite: 1:3 vs 3:1. Any experience, suggestions????

Thanks,
Macka

A success is one who decided to succeed - and worked.
A failure is one who decided to succeed - and wished. (Ward)
There is no tomorrow, Rock!
There is no tomorrow! (Mickey Goldmill)

!

can anyone copy and paste the program (Guerilla Cardio) my adobe isnt working right now or just send to recycled_yahoo@hotmail.com

“Criticism is something we can avoid easily by saying nothing, doing nothing, and being nothing

I'll email it to you. FAR too long and big to post in here.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Ty, mda just did my version of it can't keep up but after i finished i feel so much better a rewarding feeling

“Criticism is something we can avoid easily by saying nothing, doing nothing, and being nothing

Just keep at it. Over time, you will get better. And when you can keep up, think of the incredible shape you will be in! Don't worry about finishing it or meeting every challenge. Just take it slow and steady. You will improve with each workout.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Just started it! I kept my sprints between 80-90% I'd say but I made it all the way through. My muscles were sore later just like after lifting. I'm guessing that's a good thing. I've been running and biking for the last 6 weeks or so, didn't jump right into the guerrilla. I'll let you know about the results.

"Discipline is the bridge between goals and accomplishment."

will doing this along with max ot be detrimental? i'm currently doing the max ot program and would like to start this, but thats a really intense program. what do you think? if i do it i'd modify the max program so i worked out on mon, wed, and fri, and did this on tues, thurs, and saturday.

I'm sorry, whats max ot?

"Discipline is the bridge between goals and accomplishment."

http://www.discussbodybuilding.com/Max-Ot_Complete_Routine/m_390/tm.htm