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View Full Version : wrestlers, judo ka, and otherwise grapplers, what do you do to condition yourself?



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kimjonghng
8/05/2017 2:54pm,
When my arm heals, Im looking to make it to the snake pit in wigan more regularly and continue with judo and bjj. Im wondering what grappling specific conditioning we all do

WFMurphyPhD
8/05/2017 3:47pm,
When my arm heals, Im looking to make it to the snake pit in wigan more regularly and continue with judo and bjj. Im wondering what grappling specific conditioning we all do

Strengthening the neck, the core, and the explosive power of the legs are usually considered handy things to do for those who wrestle.

sweats
8/05/2017 8:35pm,
How do you like to work the neck?

Sent from my SM-G920V using Tapatalk

BKR
8/05/2017 9:40pm,
When my arm heals, Im looking to make it to the snake pit in wigan more regularly and continue with judo and bjj. Im wondering what grappling specific conditioning we all do

Lots of grappling...

kimjonghng
8/06/2017 2:10am,
Lots of grappling...

No weights/resistance training or cardio outside of class?

kimjonghng
8/06/2017 2:12am,
Strengthening the neck, the core, and the explosive power of the legs are usually considered handy things to do for those who wrestle.

I tend to do a lot of leg work for Judo (heavy squats, bodyweight squats/sumo shiko, box jumps etc)

What do you do for neck? Shrugs?

WFMurphyPhD
8/06/2017 12:08pm,
I tend to do a lot of leg work for Judo (heavy squats, bodyweight squats/sumo shiko, box jumps etc)

What do you do for neck? Shrugs?

Get medically cleared, and learn how to do it from a proper trainer, but bridging routines are very common.

BKR
8/06/2017 12:14pm,
No weights/resistance training or cardio outside of class?

We've been over this before man.

You can do all the weight lifting and cardio and other conditioning you want outside of class but if you keep hopping around from art to art like a flea beetle in a garden full of cabbage you're never going to get good in anything but lifting weights and Cardio.

To be clear if that's what you like to do lots of different stuff that's all cool.

goodlun
8/06/2017 12:27pm,
Neck - http://www.exrx.net/Lists/ExList/NeckWt.html
I like these - http://www.exrx.net/WeightExercises/Kettlebell/KBTwoArmOverheadSwing.html

But this stuff are great solo exercises for grappling

http://www.youtube.com/watch?v=_cNvpIamQOE

http://www.youtube.com/watch?v=pTewItI9LGI

http://www.youtube.com/watch?v=UK4qqw48TiI

If you have a CXT their are a ton of things you can do

http://www.youtube.com/watch?v=TyzhjTmD42c

ChenPengFi
8/06/2017 12:44pm,
We had a 4-way neck machine in HS.
Those are no fun, hahaha...
I own one of these as well:
https://ae01.alicdn.com/kf/HTB1uodvQVXXXXbuXFXXq6xXFXXXE/Neck-font-b-weight-b-font-Lifting-font-b-grip-b-font-wrist-wraps-straps-Strengh.jpg



That said?
Just go to class.

kimjonghng
8/06/2017 12:56pm,
We've been over this before man.

You can do all the weight lifting and cardio and other conditioning you want outside of class but if you keep hopping around from art to art like a flea beetle in a garden full of cabbage you're never going to get good in anything but lifting weights and Cardio.

To be clear if that's what you like to do lots of different stuff that's all cool.

Think I might not have made my question particularly clear so allow me to rephrase. What specific training do you do for your grappling and conditioning for on the mat? Im looking at moving away from powerlifting into more sport specific training, and Im looking at routines I can incorporate into my gym time. For example Ive seen guys who use kettlebells for grip work, others who might put a gi on a cable machine and pull with it, some who use bungee chords etc.

This is purely a 'share what you do with the class' kind of thing.

goodlun
8/06/2017 1:50pm,
http://www.youtube.com/watch?v=LOOkQTWy-YA

Both
Getting stronger in general and having strong grip will help. Heck a strong grip will help a **** ton of a lot.
You are not going to find "sport specific" training in a weight lifting gym.
Putting a gi onto a machine does not all of a sudden make it more sport specific.
The sport specific stuff is the stuff you do on the mat.
Of course the stuff you can do to help the most I would think are the body movement things.
Here is a good drill by Omega that you can probably do in your room.

http://www.youtube.com/watch?v=FnQMy3U_hRI
You should be able to do these movements smoothly, cleanly, fast, and for a decent amount of time.

BKR
8/06/2017 6:40pm,
Think I might not have made my question particularly clear so allow me to rephrase. What specific training do you do for your grappling and conditioning for on the mat? Im looking at moving away from powerlifting into more sport specific training, and Im looking at routines I can incorporate into my gym time. For example Ive seen guys who use kettlebells for grip work, others who might put a gi on a cable machine and pull with it, some who use bungee chords etc.

This is purely a 'share what you do with the class' kind of thing.

When I was training to compete I ended up with a cyclical or periodical training program that would start out with getting stronger move towards more explosive strength and then muscle and strength endurance.

So you don't have to give up lifting heavy weights just don't do it all the time work that kind of stuff into a cycle your toward what you want to do in your primary art I'm assuming Judo. Then at the end of the cycle which in Judo would usually be tied to competition you can go back to lifting heavy weights you'll probably find your stronger that you were originally when you quit.

In general if you have good bass strength which it sounds like you do the best thing to do is some kind of interval training or circuit training with individual work periods ranging from 20 to 30 seconds with a 10 - 15 second break in between work intervals.

People commonly call that sort of interval training Tabata.

You can do it with weights kettlebells bodyweight exercises Sports specific movement drills Etc.

The main thing is you need to be safe with the movement at full speed and effort for the work interval 20 - 30 seconds. Do that in sets for 20 minutes. Work it into your Judo training schedule.

RynoGreene
8/08/2017 4:41pm,
Full depth ass-to-grass squats and cleans/power cleans are awesome for Judo. Cleans will test your grip too, and tend to do more for it than an under/over deadlift grip. Rows are great too. Other than that, core and neck work as people have mentioned.

AcerTempest
8/09/2017 9:38am,
As a BJJ buddy of mine puts it.
"Wrassle dudes and eat stuff."

Seriously, just about any physical activity will help with what you are doing, but if you want to get better at grappling, you need to grapple. There is very little you can do that will be more of a combination of muscular burn and pure exhaustion than grappling a lot.

Ulsteryank
8/09/2017 5:15pm,
Good stuff already posted....depending on where you train some cross training might help too. MMA circuits and conditioning classes help me a lot, and nothing kills my neck more than Thai clinch drills.

For BJJ, competition classes are all that's needed during those times. A couple hours of cardio, drills, then flat out non stop rolling. I've a hard enough time going to work the next morning than facing it again that night, so I'd rather use extra time to rest than think of another conditioning workout!