Good fitness routine for wrestling and judo.

[MechEngine]

OK i want to improve my fitness for wrestling and judo. I don't have that much time to work on this and want to know the best ways to build fitness for this application.

Basically i want the smartest way to improve my fitness for these sports, outside of doing them.

Any takers?

[MIDMOBOX]

When you say fitness what do you mean specifically?

DO you want to improve your cardio, your strength , your explosiveness or what.

Clearly define your goals as to where you feel you are lacking, and what are your sport specific goals(what to you want to acheive in these sports) as well as the amount of time you realisticly see yourself having for "fitness" training .

Then I'm sure someone will help you by pointing you in the right direction.

[MechEngine]

Purely fitness not explosiveness or strength. I have maybve once or twice a week to work on fitness.

[Gary Peters]

...and what exactly is "fitness?"

[Ifight4Beer]

HMMMMMM you gave me a vague question so My anser will be vague at best. Run sprints and LSD but focus on sprints Mabee a HIIT style run would do you best. Lift weights explosive compound lifts with heavy volume and squats work best for me. If you are wrestling in high school never slack in practace. Do everything 110 % and all yer fitness problems will be solved

[Gary Peters]

If I were to give a vague answer to this it would be...

"Less time planning the perfect routine and more time sweating."

[No Quarter]

Barbell Complexes alternating with Plyometrics. Work in some HIIT sprinting, and Olympic Lifts.

[Slauterhaus]

The best conditioning for grappling/wrestling is anaerobic conditioning. You need your muscles to be able to function in the absence of oxygen without producting too much lactic acid. Running sprints or other fast explosive movements followed by brief rest periods, rinse and repeat until you want to throw up.

[shredfighter1]

Originally Posted by Slauterhaus

The best conditioning for grappling/wrestling is anaerobic conditioning. You need your muscles to be able to function in the absence of oxygen without producting too much lactic acid. Running sprints or other fast explosive movements followed by brief rest periods, rinse and repeat until you want to throw up.

I agree but disagree at the same time. For this is a little bit of vague advice. See the aerobic system plays a HUGE part in it all. There's just ALOT to it. Another question to the TS is, how many days per week do you train in these two sports? I've never tried Judo, however I am a wrestler. I wouldn't try adding anymore additional work to your schedule you'll just get burned out. I'd say maybe add some LSD days to let the body recover and make sure your diet is impeccable.

[KAYNE]

Alright I saw the post about plyo's I would like some Plyo exersizes I can do for my legs/hips? Any suggestions?