Off Season Cardio Training
By WNBF Pro & Team 3DMJ Coach Alberto Nunez
This offseason, unlike others, I have kept cardio in my regimen in some form the whole time. This has been partly to stay a bit leaner this offseason, but also because I noticed during my last contest prep that it really helped my performance in the weight room. It’s important to maintain some level of cardiovascular shape year round. A less obvious, but equally important benefit in comparison to maintaining lower body fat levels, are the improved health benefits from maintaining cardiovascular conditioning throughout the year. Maintaining my cardio training in the offseason will make it easier to switch to pre-contest mode. I will be in better shape and thus cardio will be of better quality, and certain metabolic pathways will maintain their efficiency. I enjoy my cardio, but not in the same fashion I adore hitting the weights. The solution I have found to this is simple: keep it interesting, because I can only do so much of the “hamster wheel cardio”, moving in place on a single piece of equipment for so long.
Given that I am eating more in the offseason I can take a different approach to my cardio. I can push myself very hard without fear of wasting away because the extra calories go a long way in aiding performance. As of late I have been enjoying running a bit, and I am lucky enough to live close to Cal State East Bay, and there are some treacherous hills in Hayward. This one in particular is my favorite.
Usually runs last about 6-10 minutes, but I really try to kick my butt on these. Often I will follow these up with some sprints. I like doing 15 second sprints with 45-60 second rest intervals between them. Usually about 6-10 sets of this will do the trick. To be honest, usually anything over 5 is quite humbling, even more so after a 6-10 minute run uphill.
Another of my favorite forms of cardio this past year has been kettle bell training. Fellow 3DMJ coach Brad Loomis got me started on this. I was fascinated by all the things you could do with them, and how fun the training looked. I couldn’t help but purchase one. What’s so challenging about them is that even basic swings can get you breathing hard very quickly. In comparison to your limbs, your hips are very powerful and because the hips are the primary mover during swings there’s always something left in the tank. This is me playing with my 62 pounder. I really enjoy these, and will surely use them next time I diet.
On days were I just really want to get some blood flowing I will occasionally go on a walk. When I find myself on walks I get to enjoy some of the nicest views in Hayward. It is more like active recovery, nothing too intense and often I will carry my camera with me so I can take pictures along the way. This is more of a traditional bodybuilding style of cardio, not as tough, but it sure helps with my recovery.
This season I have been pretty consistent in sticking with some form of cardio for the first time since I started bodybuilding seriously. The key to this has been having variation in my protocol. Unlike my dieting phases, where I am willing to do whatever it takes to get the job done, in my offseason it can be hard to find the motivation to get in a good cardio session. The approach to cardio of just sitting there on an elliptical endlessly just doesn’t cut it. But going for a new personal best in my mile time, or cranking out as many intervals as I can in 15 minutes really helps to keep it fun. I notice that when I am having fun, I tend to be the most productive.
