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Old 02-06-2008, 05:09 PM   #1 (permalink)
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Hi, i normally post of the Training and Nutrition forum, but i thought that i'd introduce myself to this forum, seeing as how i'm offically starting BJJ next week at Gracie Tampa. I've been rolling with some people i've met at the USF gym so i have something to do in between classes. I've been doing all the basics and it's fun as hell except i get gassed pretty easy. I quit smoking cigarettes 2 weeks ago, and my cardio is a little bit better but i have a question.

Besides straight wrestling what is the best way increase your endurance on the mat?

I've been lifting free weights, running/walking, and doing Tabata sprints (I'm a fan of Ross Enamait).
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Old 02-06-2008, 06:25 PM   #2 (permalink)
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Sticks to Ross' stuff, and also throw in bleachers and hill sprints. Burpees are also great, and if you're interested in working out, stick to compound movements such as rows, squats, presses, and deadlifts. Good luck!
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Old 02-06-2008, 09:20 PM   #3 (permalink)
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Now excercise outside of class will no doubt help you. You can still get into pretty good shape just by rolling. Not only that, in BJJ you end up strengthening muscles you never knew you had. Things will start too hurt less, flow easier, tire you less after you've been going to jits for a while.
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Old 02-07-2008, 01:01 AM   #4 (permalink)
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Besides straight wrestling what is the best way increase your endurance on the mat?
The real "secret" to increasing endurance as a grappler isn't really a secret. It's something the every top guy in the sport knows and talks candidly about, and that's explosiveness training.

Realistically, cardio is more of a striker's thing, because it's only the projection of your own bodyweight, where as grappling requires you to constantly be able to oppose and control your opponents weight. Running will not help you with that, and even lifting freeweight or using weight machine will teach you the fundamental principle of grappling, which is that you need to explode through your opponent every time you do a technique.

People get tired because they push into their opponents, just like they get tired weight lifting because they are focussed on lifting the weight. What I'm talking about isn't a mind over matter thing, it's the basic principle of going through something instead of going into something. It's how the Japanese have trained in breaking for centuries and it works.

As far as specific drills for explosiveness, do bag throws and man carries, along with lots of burpees. I suggest pushups to people, but if you really want to get the feel for it, do clapping pushups or alternating handed pushups. The same principle, though, goes for sets. Explode through the set and get to the next one. Explode through the movement and get to the next one. That's the grappler's mindset.

When I train for competitions, I practice thinking about the whole competition as if it were a single match, and that is what helps my endurance. What I mean by that is that when I train, I train to go through the whole thing, explode through the entire tournament, go through match after match without a break. When I'm sparring during open mats, I try and make sure that I am never off of the mat and that I am never idle.

If I great breaks during the actual thing, that's fine, but I train to move through my matches without needing that break, and that's what really makes the endurance improve.

Hopefully that was helpful.
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Old 02-07-2008, 10:46 AM   #5 (permalink)
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