The last couple of weeks has been a difficult time for me when it comes to being able to get to practices. The fall is one of my busy times of the year at work and I have not been able to get on the mat as much as I would like. I suspect that most of us have times during the year when family or work obligations keep us from being able to practice as much as we would like. I have been keeping up by reading the blog and have really enjoyed the posts about mental preparation for Jiu-Jitsu, if you haven't read Conan's post about the mental gym its well worth your time.
This got me thinking also about keeping my self physically ready and it made me wonder about the ways one can keep the rust off or stay in shape even if they can't make it to the dojo that often. Although I am not able to make it to practice all that often I do have time in the morning or at night to work out. I am sure we all know the basics about working out e.g. running, biking, lifting weights, but my question is, are there specific workouts that help with Jiu-Jitsu? For example, I saw something where Bas Rutten suggests circuit lifting as a way to stay in shape for martial arts. He does 3 sets of 10 different exercises for 50 seconds each with 10 seconds in-between. The level of intensity and time simulates the endurance needed for a good match. I have heard others suggest wind sprints or swimming as great work outs.
For those in class Tuesday, Conan had us do some short condition drills that were helpful and have resulted in my tiny girl arms still being sore today. What other exercises do people recommend for MMA or Jiu-Jitsu? Additionally, working out is a great way to keep in shape, but doesn't necessarily keep one physically sharp on the mat. Training Jiu-Jitsu is tough because it requires someone to train with. And despite my repeated offers to allow the Nogueira brothers to live in my basement, I am still without help. (Tim Sylvia did offer to stay with me for free if I would hang out with him and pretend to be his friend, but I politely declined.) I was curious if there are any individual drills one can do to stay sharp? Does anyone have any suggestions?
10/23/08
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7 comments:
Stretch everyday. If i have to take a lot of time off from the gym, this is the thing I miss the most. I will get myself into situations where I am about ready to get the sweep or sub but just can't quite reach
I got a circuit workout from BJ Penns MMA book that actually was really good. It was based on time in a fight. So a three round fifteen minute fight would have three rounds at five minutes a round with a minute break between rounds. It was a good workout that involved full body. You really don't need much other than a stopwatch and maybe a medicine ball. If you are interested I can dig up the book and give you more details
i agree with the strectching. i am not a fan of getting beach muscles. i am not a heavy duty lifter, so what i do when i work out with weights is do light weight and heavy reps. i read once on a post by Randy Couture that you actually lift more weight with a light weight heavy rep routine than a heavy rep light weight. to me lifting and strecthing are important, but balancing it out by running or swimming helps. One of my favorite ways to stay in shape is to actually grapple. i find this the most useful because i learn the movements necesarry. Granted you may not grapple very long or you could grapple a long time, like an hour almost. These are one of the things i miss most when i get injured or can't make it to classes.
Carlos
I have a couple of books from Ross Enamait www.rossboxing.com
It's a lot of body weight exercises and inexpensive training. He's got some pretty amazing videos of him jump roping and doing other stuff.
He has a no nonsense approach to training and his books motivate me to train harder.
great post . . . I have often found myself wondering the same thing. I will also be checking out the answers people come up with.
we could move all the tables and chairs in 438 and convince seiler to put up the dough to buy a mat. then we could train in between classes.
All good advice. I put up a post awhile back about Jiu-Jitsu Warm-ups. However, the moves in the videos are really the backbone of what we do. Although some of the videos require a partner, there are many individual movements as well. When I read your question, this was the first thing I thought of.
Jiu-Jitsu Warm-up
i have dvd called solo training by rickson student i can make you a copy if you want kalebortiz@yahoo.com
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