What is the best supplement / training to do for explosive endurance?

Question

I just completed my first JIU JITSU tournament. I lost my match. I was winning in the begining of the match but ran out of steam about 3 minutes into my four minute bout. I lost by decision. I have decided to dedicate my training to improving my short term endurance (I only need a full 4 minutes worth of full bore endurance for about 3-5 matches to win) What is the best training I can do to accomplish this? What is the best supplement to take? Will creatine help?

Answer 1

Wow...

First off Creatine helps develop muscle by allowing it to be filled with more water, it is a skeletal muscle tissue component.

You want what is known as Anerobic Cardio, there is a huge difference between a sprinter and a marathon runner.

What you want is Sprinter cardio and fast twitch muscle.

What supplement to take? None it doesn't matter they are worthless for this, just don't take any type of caffienate supplement, anything with Mua Huang, Ephedra, etc. These will increase your heart rate and could potentially kill you if you are doing highly anaerobic activities.

Jumping rope as said above is an ok start. I suggest circuit training, with olympic style lifts (designed for explosion) and leg sprints.

Just a quick idea of a program would be.

Go to a track and prepare to run 2 miles (adjust for your own level) jog the curves and sprint the straights.

Eventually get to a point where you can time yourself, (and you can do this on a treadmill) where you sprint for 30 seconds, jog for 30 seconds, sprint for 45 seconds, rest(jog) for 30 seconds. Keep that up and increase the intervals in which you sprint, 30 seconds, 45 seconds, one minute, one and half minutes and so on.Try not to have your jog time exceed the rest time you would have in a match. Another thing is to practice how you would in a match. Do 5 or 6 rounds at 3 mins each with a minute break.

That in addition to getting better, learning to relax when in a competition, and knowing when to explode and when to chill will all help. This was your first tourney, you are going to get better at learning when to relax and conserve energy and when to use it. That will come with experience, I outlast guys in way better shape then me just because I know when to conserve energy and when to use it.

Quick circuit routine for ya as well.

Start with a weight that you can do everything with, shoot for being able to do one circuit in 9 minutes with the following reps.
Eventually be able to do two circuits back to back in 18 minutes.

1. 50 Sit ups (30-50 depending on fitness level)
2. 20 Upright Rows
3. 20 bent rows
4. 20 over head press
5. 21 curls (7 from bottom to half way up, 7 half way up to full way up, and 7 complete range of motion)
6. 50 Sit ups
7. 50 Half Squats (weight on your shoulders)
8. 20 Leg lunges (10 each leg)
9. 20 Step ups (10 each leg, find a step about 2 ft high and step up with each leg)
10. 30 Leg lifts (need a partner, lay on your back, bring your legs straight up, he pushes them back down, try to keep them from touching the ground. Have your partner through them straight back on one, to the left on 2, right on 3, so on)
11. 20 pull downs (start on your back, bridge with your legs put the weight above your head and pull down to your navel then return the weight above your head)
12. 50 Bridged bench press (normal bench, just bridge up with your hips)
13. 20 Dips (use that same step)
14. 20 Clean and press (start with weight at your feet, bend at the knees and bring it all the way up over your head)

You should focus on technique, have someone show you the proper way to do those lifts. And work on speed.

The idea is to go directly from one exercise to the other, the weights should never leave your hands except to do sit ups and leg lifts. You want to have have no rest in between exercises and do them all in 9 minutes. Before you increase weight or anything else work your way up to being able to do two in a row in under 18 minutes, once you are able to do that slowly increase in weight as your time goes down. Then add in another exercise or two.

I promise you that circuit will get you where you need to be. You get where you can do that with 130lbs or so (45lbs on each end of an Olympic bar) you will be an unstoppable beast. These are all Judo/Jiu jitsu specific exercises, I got a routine similar to this that I was taught by the strength and conditioning coach for the U.S. Olympic Judo team, it will work you.

Answer 2

1

Answer 3

Look, I was jumping rope for 30 minutes in one session at one point! Jump rope as much as you can and shoot for at least 20 minutes non stop. If you make mistakes keep going. Trust me, jumping rope works miracles for endurance. Buy a nice leather roped one with ball bearings inside the grips. Good Luck!

Answer 4

jump rope and creatine