Posted by Jiu-Jitsu101
not cutting weight want to gain lol..
Yes improve carido
Yes improve explosiveness
Okay, this is easier!
For cardio, your looking to do two things:
1. Reduce your resting heart rate
2. Improve your lactic acid threshold
The best way to do this in a short period of time is to do a lot of HIIT exercises, or High Intensity Interval Training. Here's what I usually like to do for this:
Run at a jogging speed for 5 minutes to warm up
Sprint for 1 minute
Slow jog for 1 minute
Repeat for 5 sets or 10 minutes
Jog for 10 minutes to cool down
25 minutes total
Normally you would want to start increasing that time by doing more interval sets, but you dont have a whole lot of time so stick with that.
Stop doing this about 5 days before the tourny and do mild jogging.
For explosiveness you want to do high weight, compound exercises and do your sets with power. For example, do some power cleans with weight that allows you to 8 - 3 reps or squats to a press where the press you can only do 8 - 5 reps.
Dont do exercises like this every day,do them on alternating days. On the in between days, do some bodyweight exercises with high reps and few breaks. I like the Scrapper Workout 1 which you can find here:http://www.trainforstrength.com/workout1.shtml
This type of training is EXCELLENT for both lactic acid threshold and muscle endurance which is going to be very important for the tournaments.
I will send you a PM with more details. Good luck at the tournament bro!