Training Ideas?

mono12345666 · 12-09-2007, 03:06 PM

I'm going to start getting ready for a large scale BJJ tourney thats in the beginning of march. im probly going to have to roll in the super heavey weight class unless i can cut down. im currently 250 @ 6'1 id like to get to the low 200's build up stamina and strength. my only problem is a got 1 bad knee and 1 worse knee so squats and things of that sort are pretty much completely outta the question. any advice on a diet/workout would be greatly appreciated

Mithra · 12-10-2007, 02:09 AM

Exercise bike, swimming etc..

It depends how bad your legs are, if you can jump rope but not squat..

Focus on exercises that can be strenuous without the high impact or stress of squatting, running etc..

mono12345666 · 12-10-2007, 09:32 AM

i can jump rope, and run just fine just not bend and lift i think it would cause for a terribly long day @ the hospital lol

Mithra · 12-11-2007, 02:51 AM

It sounds like cardio shouldn't be a problem if you can run, jump rope etc..

Lower Body strength may pose a bigger challenge

Joe Funaro · 12-11-2007, 10:19 AM

Can you do partial rep work with your knees?

As a conditioning tool Im going to be setting up steps (like in aerobics classes) and step up and down them for rounds holding dumbbells. Ill be stepping high but you could set the steps low and climb them that way with alight weight or none at all at first.

If your knees could handle small range of motion like that you could add some weight and get some lower body strength and conditioning work with it. Just a thought.

Also, if your knees are bad, what about cycling and swimming for stamina?

Mr Bosco · 12-13-2007, 01:00 AM

Easy.

For better conditioning for BJJ, you need BJJ. Fitness for grappling is not a complicated topic. Wrestle hard for 5 minutes non stop. Rest for 30 seconds then go again. Repeat that sequence a few times.

For something different I would also reccommend Hill Sprints. Find a steep hill and sprint up in hard and fast. Walk back down and repeat. Do not search for the most exotic or exciting routine. It does not exist. Stick with the fundamentals and you will be fine.

Also, do not neglect your skill work. Talk to your BJJ instructor and cover any weakness you may have. Fitness is important but your success on the mat will be determined by your ability to pin and submit your opponants. Not by how many pushups you can do.

finnegan · 12-13-2007, 01:09 AM

Sandbags. Make a few sandbags of different weights. Shoulder them, load them onto/ off of tables. Do Sandbag Getups. Sandbags also have excellent carryover strength to grappling, improve grip, and are cheap to make.
Tabata Sledgehammer drills are also good.

ozzie · 12-13-2007, 02:12 AM

Quote:

Originally Posted by finnegan

Sandbags. Make a few sandbags of different weights. Shoulder them, load them onto/ off of tables. Do Sandbag Getups. Sandbags also have excellent carryover strength to grappling, improve grip, and are cheap to make.
Tabata Sledgehammer drills are also good.

After seeing your vid on youtube with the sandbag getups, I'm gonna have to try them.

Dustin Ashford · 12-15-2007, 10:48 AM