Anaerobic and flexibility training

**dRoy** · Posted On: 6/06/2012 7:06am

Hello, everyone. I got a question while doing exercise so I am launching this thread.

Currently I am running 8 km every morning and at evening, I do:

* 500 jumping ropes
* 40 push-ups (I seriously need to improve in this area)
* 100 sit-ups
* 50 minute kendo session

Now, once I enter college, I want to take up boxing (there is a boxing club there) and if possible, jiu-jitsu. So I want to modify my current exercise routine to improve areas that I am not very good, namely anaerobic activities and flexibility.

I heard it often that boxing is a very explosive and anaerobic exercise and flexibility helps a lot in grappling martial arts. I always wanted to have some experience in both striking and grappling and I would appreciate it if those of you who who are more knowledgeable teach me what factors I should take into consideration.

**lordbd** · Posted On: 6/06/2012 2:14pm

I'm not sure how long 500 jump ropes takes, but I would think that training up to jumping rope at a rapid pace for 3 and then 5 minutes would be a good start. I just hit the 3min mark (sometimes) and I can box about a round without puking.

**TheRuss** · Posted On: 6/07/2012 1:58am

*sigh*

I am probably going to regret this, but:
- Age/height/weight?
- Do you have access to a barbell and a power rack?

**dRoy** · Posted On: 6/07/2012 3:44am

lordbd - I haven't actually measured how long it takes but I assuming that it takes around 5 minutes.

TheRuss -

-19/181cm/76kg
- I do not.

**LI GUY 1** · Posted On: 6/07/2012 1:11pm

A far as cardio for both go...i have done plenty of different conditioning routines/workouts and the best thing i found is runnning for boxing and push up/pull ups in sequence for grappling.

I just know that when i run a few times a week boxing becomes SO much less taxing cardio wise. ANd grappling becomes much more fluid and less exhausting when doing body weight exercises.

Keep in mind i also lift heavy 4x a week and spar a lot (well i used to lol). However, when i add those things in i see my endurance sky rocket.

**1point2** · Posted On: 6/07/2012 7:55pm

Originally Posted by dRoy

- I do not [have access to a barbell and power rack].

Power comes from strength. I highly recommend getting yourself access to these implements and availing yourself of some power cleans. Doing so will require heavy squats and deadlifts as well. Starting Strength would be a fine book to buy to figure it all out.

**Cullion** · Posted On: 6/09/2012 7:13am

You can train anaerobic endurance by doing sprints and sets of taxing whole body exercises like burpees. The aerobic base built through exercises like running can help you get more out of anaerobic training by improving your recovery time.

I'm not very flexible myself but an older BJJ brown belt I know swears by yoga. Striking power, within your weight class, is primarily about technique. A good coach and lots of practice are far more important than a lifting programme here.

**lordbd** · Posted On: 6/09/2012 7:55am

The best cardio comes from plyometrics in my opinion. I do the p90x plyo sometimes on off-days and it kills me. My girlfriend is doing Insanity. Also good for the cardio.

**TheRuss** · Posted On: 6/09/2012 7:05pm

Originally Posted by lordbd

The best cardio comes from plyometrics in my opinion.

Yuri Verkhoshansky is spinning in his grave.

**selfcritical** · Posted On: 6/09/2012 8:57pm

Originally Posted by dRoy

Hello, everyone. I got a question while doing exercise so I am launching this thread.

Currently I am running 8 km every morning and at evening, I do:

* 500 jumping ropes
* 40 push-ups (I seriously need to improve in this area)
* 100 sit-ups
* 50 minute kendo session

Now, once I enter college, I want to take up boxing (there is a boxing club there) and if possible, jiu-jitsu. So I want to modify my current exercise routine to improve areas that I am not very good, namely anaerobic activities and flexibility.

I heard it often that boxing is a very explosive and anaerobic exercise and flexibility helps a lot in grappling martial arts. I always wanted to have some experience in both striking and grappling and I would appreciate it if those of you who who are more knowledgeable teach me what factors I should take into consideration.

Lactic-Anerobic power isn't very important to boxing. It is to BJJ
Aerobic fitness is VERY important to boxing due to the number of rounds.

Limit strength is not a crucial element to boxing at all, due to the basically nonexistent load on sport movements( that you do them with no external resistance other than the weight of a glove). Obviously if you've very weak getting stronger will always help you, but if you're trying to become a good boxer and you prioritize completing starting strength over getting in your roadwork, you've fucked up.

Now, that said, resistance in BJJ can be a lot higher(y'know, an entire human being), so if you're getting serious about that, you're going to have to make time for strength training. If you have the entire summer, I would say don't worry at all about your sprint capabilities. Build an aerobic base, and get basic strength training in. Do mobility work prior to each strength session for your warm up. A twice a week compound strength training program along with keeping up your distance runs will put you pretty damn well primed for any sport you want to play.

You'll know if you need to do more specific energy system work by just paying attention to your sport practice- if you notice a weakness in muscular endurance, or short term bursts, or high intensity work of a minute duration etc....to work on that.