New to Grappling?

Question

I have only recently begun extensive grappling training in a cage.

From a cardio standpoint, I can easily do 5 minute rounds of "striking" without grappling,

But when we start on our knees and just grapple with light punching I am gassing in less than 3 minutes, even against lighter weight opponents.

I can run, jump rope and do all kinds of cardio training, but it seems like none of this compares to the energy output of grappling. I guess it's more anaerobic.

What are some good conditioning drills I can do on my own to improve this?

I have been "wrestling" with a 70 lb. bag, but it doesnt come close to simulating the real thing.

Answer 1

training in a cage ..... sure you did ..........FAKE

Answer 2

I'll bet it's your breathing that you need to work on, not your cardio.  I see lots of people tense up and forget to breathe when they are out of their comfort zone -even the best athlete will gas without proper breathing technique.  Check that and see if you are holding your breath when you clinch / grapple.

If that's not it I'd say do some moderate-weight drills at a cardio pace - get the muscles used to using oxygen more efficiently.  For example, do 20 minute sets of calisthenics and med. weights at a quick pace.  20 pullups, 50 situps, 50 pushups, 50 box jumps, 50 deadlifts (75 lbs), 50 clean and press per arm (30 lbs) then 20 more pullups...it's a killer, but will get your anaerobic + areobic capacity up FAST.  Google "300 Workout" for more details - there are a lot of variations, but the idea is the same as above.

Answer 3

Too much nonsense in these answers. One word:

BREATHE.

Grappling is an anaerobic activity, you need to get more oxygen to your muscles. Simple as that.

Answer 4

William P, I've almost never seen a good answer from you. This was perhaps your worst.

MartialArtsGuy, that WAS in fact quite a rant -- if only it was a Judomofo rant, where every word is gold. Or even a rant where half of the stuff was worthwhile. But alas... the world isn't perfect.

ANYWAYS, James...

My best guess would be that you're exerting yourself and relying too much on strength while you're grappling. This happens a lot to people who are new to it; they put too much muscle into every technique. It's sort of like somebody who's really knew at striking, who swings his hardest with every punch and kick.

If this is the case, you should try to moderate yourself as you do in striking (as you have good cardio in that medium).

Also, you should try to identify what kind of tired you are. Are you out of breath or are your muscles giving in? 'Cause that's kinda different.

As for conditioning drills that may help, I'd recommend tap-sprawls, burpees, and medicine ball situps.

Tap-sprawls require a partner. you stand in front of eachother, clap hands, sprawl, and repeat. Keep up a fast pace, but try to keep it together for the whole 3 minutes. (You can use a medicine ball to sprawl on instead, if you dont have a partner.)

Burpees is when you start in a squat, do a pushup, return to squat, jump high in the air, and repeat. If you're feeling ambitious, tuck your legs in with the jumps.

And with the medicine ball, just hook your ankles with a partner, and do sit ups. everytime you do a situp throw the ball (not from your chest, but from overhead). Those things have helped my muscle endurance A LOT. The first two also build cardio.

But still, I think that the main thing is you may be using too much muscle. I could be wrong, but try to keep an eye out for that next time you train.

Answer 5

Look up High Intensity Interval Training.

Answer 6

usually, if you're new to grappling, you would have a hard time lasting a minute before they submit you.

Answer 7

3 minutes in a fight is a looooooong time (without a break). All you can do to build up your fighting endurance is fight. Good luck.

Answer 8

Your groundwork is weak.  Your anerobic endurance is not where it needs to be.   You need to do more groundwork (i.e., "when whe start on our knees and just grapple with light punching").

This is why I don't like the direction current "grappling" is going in.  If you want to learn "grappling" to the point where you will beef up your wind, you should study Judo.  Judo will start you off working on the very weakness you are having right now.   "Grapplers" like to peak their heads into some of the Judo places where I practice every once in a while, I guess trying to show us Judo players something, and we school them.  Often times, they ONLY have ground game and so-so striking skills.  

Google the word "anaerobic".  Do high weight/low reps if you take the gym route, or do the pushups/situps/etc route.

The person who is teaching you grappling probably already has studied Judo and decided to become a matwork specialist.  Sometimes, when we teachers teach, we forget about all of the other prepatory arts and exercises we did to get us to where we are.  For example, I can easily say "Kicking is useless" because I'm a black belt in Taekwondo and know how to thrwart and break and counter most kicks out there.  Yet there may be a kick I know that may be a dynamite weapon in the arsenal of a student who can make it work.  

I'm rambling.  Bottom line:  do more mat work and anerobic exercises.