How To Get Your Cardio Up For Rolling

[NelsonLucca]

Mat cardio is the best. Burpy challenge sucks. I got sore just reading it. I just stall when I'm gassed. Hold positions a little longer. Try things I wouldn't normally try. I get gassed also, but I'm a smart gasser lol. You'll be in good company bro.

[Matt "Gumby" Glach]

Thanks for all the feedback guys!

Can anyone expand on a Kettle Bell program? I'd like to know stuff like how much do they cost? How many do I need to buy? (a set or just 2 at x lbs each?) Also, what weight should I use? (I'm 5'9 145lbs) And, of course, a link to a good workout sequence? Thanks again!

[Bruce.Porcelli]

mat cardio is the key, i don't think anyone was worse than me in that department. What it came down to for me though was, as I knew what I was doing more and more, (which is hardly anything but) my cardio issues were less and less. So I may still have some problems but Just try to stay calm, and relaxed. If you start to gas, try to stall for a few by holding a position just like someone previously mentioned, and then start it up again. I believe the more you drill, the easier the live rolls will be

Just my two cents.

[Matt "Gumby" Glach]

mat cardio is the key, i don't think anyone was worse than me in that department. What it came down to for me though was, as I knew what I was doing more and more, (which is hardly anything but) my cardio issues were less and less. So I may still have some problems but Just try to stay calm, and relaxed. If you start to gas, try to stall for a few by holding a position just like someone previously mentioned, and then start it up again. I believe the more you drill, the easier the live rolls will be

Just my two cents.

100% true, I wish I had people to roll with on the reg, but at the moment I don't. So I'm stuck raising my cardio in other ways for now. If I havn't joined marcelo garcia's academy in the next 6 months then I don't deserve to post here anymore lol.

[Chris Herzog]

Matt, couple of things....
1) Get a Vaporizer!! I have no issues with rolling and enjoying herbal consumption, my guys will attest, I can roll for an hour straight 4-5x a week (unless I'm sick or injured) with no issues, other than I'm getting old The issue your having is with the carcinogens, the mode of delivery is the issue not actual consumption.

2) Check out: http://wolfbrigade.net/blog/ Greg Walsh Head trainer at Wolf Brigade is my teams strength and conditioning coach, and he runs a daily blog of their workouts (he's the one that convinced me to do my blog for 10th Planet Jiu Jitsu Rochester). Its all functional strength using plyometrics, kettle bells, body weight exercises, etc.

3) Lifestyle change, don't diet(as in I'm going to go "on a diet for 3 months"). Take a serious look at what you put into your body, is it fuel or is it for fun? I made a switch about 3 years ago to a organic, natural diet and I wish I would have learned about it 10 years ago as I would have saved my body from alot trauma, that I'm still recovering from.

4) Keep rolling, and drilling technique. The better your technique the more economical your motions and transitions will become while your rolling, requiring less energy to perform each movement.

See you in December!

[TannerSV]

Thanks for all the feedback guys!

Can anyone expand on a Kettle Bell program? I'd like to know stuff like how much do they cost? How many do I need to buy? (a set or just 2 at x lbs each?) Also, what weight should I use? (I'm 5'9 145lbs) And, of course, a link to a good workout sequence? Thanks again!

http://www.grapplearts.com/Kettlebell-MMA-Training.htm

http://www.mbodystrength.com/kettlebells.html

CHEERS

[Jon Watkins]

You should do the 100 burpy challenge every day. Do it at the beginning or end of class...

Thumbs up! That's brutal.

[Matt "Gumby" Glach]

I actually own a really nice vaporizer... Vaporfection (www.vaporfection.com) I only use it about half the time tho, I should switch over fully. It just isn't the same sometimes, ya know?

The diet change is definitely something I need to work on. Law school makes it tough to plan meals so I kinda of just go get whatever is around, lots of subs for lunch and boston market type meals for dinner. Def not the best for me lol. We should get a thread going on nutrition if there isn't one buried somewhere already. I'd love to know some simple to make, cheap, and healthy meal tips.

Looking into which kettle bells to buy now

[Jimmy Olsen]

It is entirely possible to build a good level of mat related cardio conditioning doing solo work to start out on your own, without buying equipment or joining the gym. Again its smart to build a base level of conditioning before you go too crazy. Many modern mma guys are too busy overtraining to reach peak physical performance.

Look up and read some info on tabata training cycles. This is a great way to build solid cardio in record time IMHO... but it is hard and can't be done every day. You could cycle it through your routine, so you are putting in good recovery time.

from http://www.fitnessuncovered.co.uk/bl...bata-training/

Tabata training is an extremely effective training method for disciplines which require nonstop power and physical effort over a duration of time, such as cycling, MMA, strongman, Olympic lifting, and many more. Tabata training is also great for fat loss through its ability to raise the rate of fat burning post workout. What’s more, Tabata training takes literally minutes to complete! So, if you want to increase your sustained work output for your sporting discipline, or enhance your physique, Tabata training may be for you.
What is Tabata training?

The idea behind the Tabata training method is fairly simple. You firstly warm up to ensure the muscles and the body is ready for exercise. An exercise is chosen and it is performed for 20 seconds, with a rest of 10 seconds, and this is repeated for a total of 8 times. So, in summary:

• Perform as many repetitions as possible for 20 seconds

• Rest for 10 seconds

• Repeat 8 times

The name “Tabata” originates from the creator of the training method, Dr. Izumi Tabata. Dr Tabata was the head coach of the Japanese speed skating team. Tabata has become more and more popular due its effectiveness, increase both aerobic and anaerobic capacity. Tabata is also a great choice for bodybuilders who wish to spice up their training once every two to three weeks whilst also reducing body fat levels.

Now apply the above to relevant, sport specific exercises to increase cardio capibilities...

here is an example basic solid Tabata training protocol...

From http://trainingbjj.com/

For a seasoned competitor I’d say going through the cycle 4 times should be enough, with about a 3 minute rest between cycles.

For beginners I would give 2xs a shot with a 4 minute rest in between.
Of course everyone has different endurance levels and will have to adjust accordingly.

Shrimp drill x 20 seconds
rest x 10 seconds

Push Up x 20 seconds
rest x 10 seconds

Pull Up x 20 seconds
rest x 10 seconds

Burpee x 20 seconds
rest x 10 seconds

Triangle Drill x 20 seconds
rest x 10 seconds

Push Up x 20 seconds
rest x 10 seconds

Pull Up x 20 seconds
rest x 10 seconds

Burpee x 20 seconds
rest x 10 seconds

1 CYCLE COMPLETE – RINSE AND REPEAT

If you need ideas for exercises, add any sport specific whole body exercise you like or find. Try adding Animal walking, it works well with Tabata and it classic for wrestling and bjj. Remember with Tabata training you want to go all out and do as many reps as you can for 20 sec...

[Jimmy Olsen]

P.S. If you have a heavy bag, try working it on the floor. Moving the weight of a heavy bag around on the floor gives you a silent training partner you can beat all you want. Mark Hatmaker made a great floor bag workout video which is on teh interntz at the following location. This is the whole 90 minute video... Floor bag work is intense and mixes well in a Tabata protocol or in round work as Hatmaker does...

http://www.56.com/u77/v_NTUyMDcxMzA.html