Developing squeeze endurance?

[Chris Ames]

I'm just wondering if anyone does anything to help develop leg squeeze for moves like lockdown? I know Eddie has mentioned squeezing your leg to develop arm squeeze endurance, and I do this while I watch tv etc. Any exercises or ideas on what I could do when I don't have someone to train with would be helpful.

[Solicit]

Reps is the best way.

[Fabian Parker]

Yes I have been doing this for the last few months anytime I watch tv. I rolled up a yoga mat and taped it up so it wouldn't unravel. I practice RNCing it and try to squeeze for longer and harder. When I started I couldn't squeeze hard for very long but am much improved now. This has also translated to my grappling, I can finish the RNC now even when my opponent has their hands in and chin down...simply from crushing the jaw and/or their hand

[Mikael Chay]

I'm a big fan of Zog's routine using a medicine ball to build leg squeeze endurance and strength (very similar to Eddie's arm squeeze routine):

Start off easy.

Do this 2-3x a week while watching a 1 hour tv show:

Squeeze the medicine ball 100% during the entire length of the commercials, resting during the show.

Get to the point where you can reverse it:
Squeeze the medicine ball 80-100% during the length of the show, rest during the commercials.

Exercise one:
Full Guard (Ball between legs cross ankles over ball)

Exercise two:
Adductor Squeeze (Ball high up between the knees while sitting in butterfly stretch)

Exercise three:
Leg Curls (Ball between your hamstrings and calves, Seated or on stomach)

Exercise four:
Triangles (Ball inside your triangle)


These are just a few, and I use the TV show idea to help the slow starters who won't put these reps in the gym. Makes training/relaxing time cross over. On the off days stretch during your tv time.

[Chris Ames]

Thanks guys, those are some great ideas.

[DavidHollingsworth]

Any time I have a pillow near me, I like to put it between my legs and squeeze. Usually I'll count to thirty, stop for ten seconds, repeat until my legs feel tired. Even doing it inconsistently has helped me keep my knees tighter whenever I'm going for an armbar/lockdown/ashi/whatever move I need to keep my knees tight for.