P
pknox
Guest
Or judoka, wrestlers, somboists, freestyle grapplers, etc...
It seems like most of us out there take class 2 or 3x a week. There are the lucky few who take more, and some probably have to make do with less. For me, who trains 2x a week, at least some conditioning has to be done outside of the training hall, because I am not training frquently enough in grappling to use that as my only conditioning. For those of you in the same position, what do you do? Lift weights, run, do bodyweight drills, etc.? Let's learn from each other - please share your conditioning program below, and try to go into as much detail as possible:
I'll go first.
Strength: I lift weights twice a week (upper body/lower body split). Currently I'm focusing on moderate weight, high rep training - about 3 sets of 12-15 reps for upper body, 3 sets of 20-25 for lower, and using basic compound lifts (bench, rows, mil presses, deadlifts, curls, squats, calf raises, and lunges). I try to schedule it where I don't strength train and grapple on the same day, but it happens sometimes.
Cardio: I hit the bag at least twice a week, for at least 20 minutes, concentrating on basic boxing strikes and some basic kicks, and trying to keep my heart rate up. I try to ride the bike at least twice a week, depending on the weather. I hate to run, but will be starting again eventually, as you really can't beat it for building endurance.
Flexibility: I stretch every day for at least 10 minutes, and also for a few minutes before and after weight training sessions. Except for the stretching, I do not train on Sunday, other than that, I'm doing something basically every day.
I'd be especially interested in any solo training you guys do that you feel directly relates to grappling skills.
It seems like most of us out there take class 2 or 3x a week. There are the lucky few who take more, and some probably have to make do with less. For me, who trains 2x a week, at least some conditioning has to be done outside of the training hall, because I am not training frquently enough in grappling to use that as my only conditioning. For those of you in the same position, what do you do? Lift weights, run, do bodyweight drills, etc.? Let's learn from each other - please share your conditioning program below, and try to go into as much detail as possible:
I'll go first.
Strength: I lift weights twice a week (upper body/lower body split). Currently I'm focusing on moderate weight, high rep training - about 3 sets of 12-15 reps for upper body, 3 sets of 20-25 for lower, and using basic compound lifts (bench, rows, mil presses, deadlifts, curls, squats, calf raises, and lunges). I try to schedule it where I don't strength train and grapple on the same day, but it happens sometimes.
Cardio: I hit the bag at least twice a week, for at least 20 minutes, concentrating on basic boxing strikes and some basic kicks, and trying to keep my heart rate up. I try to ride the bike at least twice a week, depending on the weather. I hate to run, but will be starting again eventually, as you really can't beat it for building endurance.
Flexibility: I stretch every day for at least 10 minutes, and also for a few minutes before and after weight training sessions. Except for the stretching, I do not train on Sunday, other than that, I'm doing something basically every day.
I'd be especially interested in any solo training you guys do that you feel directly relates to grappling skills.