Low weight high reps

**Cullion** · Posted On: 9/13/2006 11:41am

Originally Posted by Repulsive Monkey

P.S. Increasing your maximal strength will increase the number of reps you can do at a lower weight.

Isn't that only true up within a narrow band of performance ? otherwise I would be able to increase the number of pushups I can do just by upping my max bench, or increase how far I can run before I gas out by doing high resistance leg exercises.

**JabCrossHook** · Posted On: 9/13/2006 11:43am

Originally Posted by Repulsive Monkey

P.S. Increasing your maximal strength will increase the number of reps you can do at a lower weight.

It will, but not as much as you would increase it by doing reps at a lower weight.

Note: I'm not advocating high reps over low reps for grappling training, I'm just saying that's what I'd recommend if he wants to. It's always good to throw in a high reps session every so often, jhust for a bit of variation.

**BDKFBJJ** · Posted On: 9/13/2006 12:15pm

Don't waste time on a personal trainer unless you KNOW that they are qualified. Most have only a weekend seminar's worth of knowledge over you. If you want to build endurance and get some increased metabolic activity as a bonus, do centuries (1 set 100 reps).

**Lights Out** · Posted On: 9/13/2006 12:41pm

Sets of 12-15 reps supposedly increase anaerobic endurance.

Now, if that translates to endurance during grappling, is beyond me.

**Andrew L.** · Posted On: 9/13/2006 1:08pm

I think its easy to to get to caught up into sets and routines and numbers. As long as what you do is challenging to your body it will adapt. Worry about changing things up when you stop making gains. I think the best way to increase your endurance for a certain activity really is just to do that activity more. Its hard so simulate the effort of grappling/striking in the weight room. I prefer to lift to increase strength and to grapple more to increase endurance.

**Teh El Macho** · Posted On: 9/13/2006 1:22pm

Originally Posted by Lights Out

Sets of 12-15 reps supposedly increase anaerobic endurance.

Now, if that translates to endurance during grappling, is beyond me.

It may since past a certain point, grapplers are basically doing their thing anaerobically. I experience grappling in the same way I would experience interval training (.ie. sprints at 90+MHR peppered with moderate jogging at 60-80MHR). Grappling is not done at a steady, regular 80+/-MHR. It's much more intense.

Originally Posted by Andrew L

I think its easy to to get to caught up into sets and routines and numbers. As long as what you do is challenging to your body it will adapt.

Meh, depends. There may be particular weaknesses that can slow down or even inpair your progress. Some people only need to roll hard and often. Other people may need some remedial work (.ie. grip strenght, increase anaerobic capacity, flexibility, etc.)

This is very difficult to discuss since everybody is different. But Goju, please do not waste your $$$ in a physical trainer. Really. Some of them are incredibly good, and others just take a week of seminars and get a license. So the quality varies.

But the main problem is that most of them (even the really good ones) are not sport trainers. They are physical trainers with focus on getting plain vanilla people into shape or make someone a bodybuilder. They don't know squat about sport-specific training in general, much less when it comes to martial arts.

What exactly are you trying to remedy?

**ojgsxr6** · Posted On: 9/13/2006 1:36pm

Macho, would you agree with what I said in my post? Also has anyone checked the website www.sportspecific.com?

**Goju - Joe** · Posted On: 9/13/2006 1:44pm

Originally Posted by El Macho

What exactly are you trying to remedy?

It's my endurance in grappling. obviously the immediate answer is grapple more complain less.

I find at the end of a good session my muscles are so weak and exhausted I am litteraly shaking.

Of course that's a sign of a good work out to.

I was just trying to figure out in my lifting what would work best to help my grappling.

I am a fairly strong guy who tires easily, and I don't just mean cardio but my muscle strngth so it's not necessarily strength but endurance for grappling I want to improve from my visits to the gym.

**Tef-the-Persian** · Posted On: 9/13/2006 1:52pm

Originally Posted by GoJu - Joe

It's my endurance in grappling. obviously the immediate answer is grapple more complain less.

I find at the end of a good session my muscles are so weak and exhausted I am litteraly shaking.

Of course that's a sign of a good work out to.

I was just trying to figure out in my lifting what would work best to help my grappling.

I am a fairly strong guy who tires easily, and I don't just mean cardio but my muscle strngth so it's not necessarily strength but endurance for grappling I want to improve from my visits to the gym.

Would you mind telling us your height, weight, and body fat percentage? How long have you been grappling, and how often per week? (And how long are the practices? How long do you work on grappling drills, conditioning stuff, and rolling?)

Do you have numbers for your bench/military press/squat/deadlift? I apologize for the amount of questions, I'm just confused by the strength that tires easily thing. ('Cause if you're rolling for an hour, and you're using a lot of strength, that isn't "tires easily" to me. It could be you assume a higher level of performance should be there, when it can't be done? Just an idea. I've never been so tired in my life than after 6 minutes of wrestling matches. *With no food the night before, heh.*)

**Rubberduck** · Posted On: 9/13/2006 1:57pm

There was article in local Fighter Magazine about "Svedberg Series" strength-endurance training, where you do six moves, 10 reps each, 4 rounds. Rest between moves in rounds is 10 sec between moves 1st round, 20 sec between two moves 2nd, 30 sec in 3rd 3 moves in row. And in 4th you do all six in row.

Sorry if this sounds complicated or stupid, but this is my elementary school english.