Here’s a treadmill routine that I use to improve lung capacity, endurance, and to flush the lactic acid out of the system that gets built up from other workouts. It’s a routine that MMA fighter Rich Franklin uses in the morning five times a week when he’s in training, and I think that it’s a great way to start your day and open the lungs up. He adds some sprint work in at the end to increase his anaerobic conditioning (which is just another name for that “burst” wind you need when you need to react quickly and powerfully) and improve the quick flinch muscle fibers in the legs. Depending on your conditioning level, you might have to dial it down a little when you first try this routine. Keep in mind, this guy’s a top level fighter and has been training for many, many years. Whatever level you may be at, just keep the principles of this workout in place. Start off at a moderate pace, increase the speed every few minutes, and finish strong. You should be cranking out a good clip at the end of the session; I try to think of it as staying in the 80-85% range of my lung capacity towards the end. In other words, it should less then a sprint but definitely more than a jog. Don’t fall into the trap of pacing yourself: your goal is to build up your wind and mental toughness. If you have gas left in the tank, feel free to try to add the sprints in at the end.
Bonus: Rachelle Leah at the beginning of the video…..enough said.