I want to build Stamina and strenght aside from my classes?

Question

I am learning MMA (Mixed Martial Arts) and i am amazed by it, after a month+ i feel like i have more energy but when i started to do grappling, i noticed my heart rate was faster than ever and my breathing was uncontrollably fast and even hours after grappling i still felt a bit out of breath, i know this is a sign of being out of shape for so many years but i want to improve my stamina, any advice, also i need help with my push-ups, any tips?

Answer 1

Interval training has improved my grappling  Cardio wise soooooooooooooooo much

Interval training- Pick a certain amount of time or distance to work with and do it in set intervals of Running hard followed by soft jogging followed by running hard ,soft jogging..............

I run on a normal quarter mile track and jog half the track then run half. You can't stop though, Run jog run jog run jog.

Also Lift weights and pick a weight that you can lift and not lift more then 15 to 25 times. If you do 4 exercises then do one set of each exercise and the do set 2 of each exercise and so on in that fashion doing a set of each exercise before moving on to the next set. This will not make your muscles big. It will make them long and hard and they will last long as opposed to being able to lift really heavy weight. So when you grab someone you can hold that grab or throw a bunch of blows with out getting as tired. Also for straight boxing jump rope is great

Answer 2

You sound just like me when I first started. I too, felt like I have a lot more energy just weeks after I started training and then like you said, once you started grappling, you get tired fast! (especially if you are going up against someone who is a lot stronger than you because they make you use more energy to try to move them) Once I got my technique down (shadow boxing, hitting bags, etc.) I started working more on shadow boxing and working the bags. I also asked for help from our instructor and he said… CARDIO, CARDIO, CARDIO!! He said no matter how much talent you have, you ain’t gonna do nothing in a fight if you have no gas. So here is what he suggest. Spend at least one hour hitting bags and doing squats. I also do shadow boxing in between and do push ups. I don’t ever run at all (I really hate it) but, I do run at least 2-3 times a week (about 1-2 miles jog) but most of my cardio workout is through punching the bag or working with a partner with focus mitts. And just for added benefit, its not a bad idea to work on your foot work while hitting up the bags. As you know now, just keep in mind never cross your feet, always stay on your toes and both feet facing forward (if you are into muay thai) Well, I’ve been doing that for about a month and now I can out last guys with them six packs and guys who looks like they are in shape. (you know what im talking about) Well, I hope you the best. Cardio is really important so good luck. Hit them bags!

Answer 3

day 1. build up your running to 25 minutes memorized the distance (eg. 5km), then, keep the same distance (5km) and try to decrease the time by increasing the intensity especially towards the end.

day 2. boxing bag non stop for 10 seconds, rest 1 minute, box for 20 seconds, rest 1 minutes, box for 30 seconds, rest 1 minutes.....etc. build up the sets gradually.

day 3. weight training 3 sets per exercise, 1 minute rest in between. Increase the weight for the first two weeks, then, keep the same weight and decrease the resting time from 1 minute to 50 seconds to 40 seconds to 30 seconds. Once you can do that, change your resting time back to 1 minute and try to increase the weights.

And repeat day 1 - day 3. Take a day or 2 off when you feel you are over train, listen to your body.

Also to grappling matches every day if possible, and don't forget to rely on most techniques and less on muscle, so you will be less tire.

Answer 4

The weight vest! Doing frog jumps, running, and other cross training with a good weight vest will get you in tremendous shape. This is one of the conditioning methods the shaolin monks use. YOu should give it a try.

Answer 5

Everything from running, skipping will help but there is a certain type of fitness for wrestling that can only be gained with more wrestling, i know some BJJ blackbelts that havent done a day for running in their life but can roll for hours because their body knows how to move to be the most efficient and they dont waste any extra energy, this is what makes the biggest difference in your endurance, you can do lots of running and get realy fit but if you go all out like your probably doing now and waste energy it might only add a few min to your rolling time, the biggest difference is gained by rolling rolling ROLLING

Answer 6

just practice outside of classes doing similar things to what you do in class