Kill 'Em With Cardio

Adam Duthie Fitness

Boxing, Wrestling, Jiu Jitsu, Combat Sports, Martial Arts, Endurance
Coach
Adam Duthie

Make no mistake, work capacity is one of the most important attributes a combat athlete can possess.

Decision making is severely compromised when fatigued, and this will lead to you getting absolutely wrecked every time you step on the mats.

High levels of endurance is the cheat code for combat sports. If you’re consistently getting outworked on the mats then its time to get busy.

This program offers 2 structured workouts per week that progressively build over time and wont interfere with your combat sports training. A minimum of 10% improvement is expected.

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No More Guesswork
Most people fail to reach their goals due to going it alone, lack of motivation, doing too much or too little, poor understanding of cardiovascular program design, and no way to measure progress. This template eliminates those pitfalls. This program is adaptable and can be run on a wide range of modalities from running, rowing, cycling, assault bike, swimming, and ski eg.
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Getting Outworked Sucks
Make no mistake, work capacity is one of the most important attributes a grappler can possess. Decision making is severely compromised when fatigued, and this will lead to you getting absolutely wrecked every time you step on the mats. High levels of endurance is the cheat code for Jiu Jitsu. If you’re consistently getting outworked on the mats then its time to get busy.
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This Is The Way
Most trainers couldnt write a cardio program to save their life, and almost none are designed with grapplers in mind. Your favortie influencer still thinks lifting weights fast is cardio lol I bring over 12 years of experience assessing cardiovascular fitness and designing programs that actually work.
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Tap In
I’m looking for grapplers who are tired of gassing out and feeling unathletic on the mats. This progressive program runs 2x/week for 8 weeks and is designed specifically not to interfere with your Jiu Jitsu training. Complete with a DIY pre and post assessment, we will be able to objectively measure your progress.
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What am I promising?
More energy. Quicker recovery between rounds. Less rest rounds. Gas to sell.
Features
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Access to your coach
A Coach who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
2 structured workouts per week that wont interfere with your Jiu Jitsu.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A Coach who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Equipment
Recommended
Rower, Treadmill, Ski Erg, Pool, Track, Bicycle, Stationary Bike
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Sample Week
Week 1 of 8-week program
Sunday
Half Cooper w/ Instructions

A

Half Coopers Test

1 x 6:00 @ 10

Monday

A1

Deep Tier: Lateral Split Stance Leaps

1 x 5

A2

Deep Tier: Split Exchange Leaps

1 x 10

A3

Light Tier: Split Stance Leaps

1 x 10

A4

Light Tier: Bounds

1 x 15

A5

Light Tier: Split Exchange Leaps

1 x 10

A6

Light Tier: Leaps

1 x 10

B1

Row Erg

5 x 5:00 @ 1:00

B2

Upward Dog Downward Dog

5 x 5

C1

Bretzel 1

1 x 1:00

C2

Adductor Kickstand

1 x 0:30

Thursday

A1

Light Tier: Leaps

1 x 10

A2

Light Tier: Split Exchange Leaps

1 x 10

A3

Light Tier: Split Stance Leaps

1 x 10

A4

Deep Tier: Split Exchange Leaps

1 x 10

A5

Deep Tier: Lateral Split Stance Leaps

1 x 5

B

Row Erg

5 x 2:00 @ 2:00

C1

Adductor Kickstand

1 x 1:00

C2

Bretzel 1

1 x 1:00

Coach
coach-avatar Adam Duthie

Adam Duthie is a black belt in Brazilian Jiu Jitsu and an amateur Muay Thai fighter. He has been in the strength and conditioning field for over 12 years and has worked with both competitive and recreational combat athletes. He is on the mats 6 days per week, sometimes 2x/day, and understands the needs of a combat athlete because he is one himself.

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Smash That Blue Button

This program is going to turn you into a fucking problem. Terrorize your training partners and opponents with the cardio of a thoroughbred race horse. Kill 'em with Cardio.

Get Kill 'Em With Cardio
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FAQs
I hate running. Do I have to run for this program?
NO! This program can be used on a wide variety of modalities ranging from running, rowing, swimming, cycling, ski erg, assault bike and more. Its highly adaptable to suit your preferences.
How many workouts per week?
This program runs 2x/week for 8 weeks and its volume is dosed specifically with combat athletes in mind.
How will I be able to measure progress?
This program is bookended with a pre and post assessment. Based on your assessment results and which modality you choose, we'll be able to individualize the program for your specific needs. We'll be able to objectively measure progress at the conclusion of 8 weeks.
Do I need to be a combat athlete to benefit from this program?
NO! This program was designed with combat athletes training frequency and volume in mind, but anyone will benefit because we're all humans made of the same stuff.
The Proof
verified-athlete-avatar PJ Bekonicz

Black Belt, Owner Firehouse Jiu Jitsu

Verified Athlete

"When I started Adams program I couldn’t squat to 90. I couldn’t even walk without a limp. As an older blackbelt I thought maybe it’s time to just coach and not roll anymore. Since on the program my mobility has increased dramatically. I can invert, drop levels and, I got an ass to grass squat."

verified-athlete-avatar Saeid Vahidi

Brown Belt, Renzo Gracie Academy, NYC

Verified Athlete

"This program was a game changer. I can see the game better and for longer periods of time. My confidence and performance as a more experienced jiu-jitsu player contributed to a tournament win and it’s made me more present during grueling exchanges with tough and technical training partners."

Kill 'Em With Cardio