2007-03-18 08:14:14 · 1 answers · asked by Anonymous in Sports ➔ Martial Arts
The Class ‘Warm-up'
If you have ever trained with Marcus Soares you will certainly remember the conditioning portion of class: a series of calisthenics and bodyweight exercises that leave even the best conditioned athletes soaking with sweat and gasping for breath. He usually devotes 25 or 30 minutes per class to conditioning.
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Cardiovascular training can be a confusing topic and there are many different and divergent views on the subject. Different reputable sources inform us that you don't need to do cardio - just spar really long rounds (for grappling), or that you should spar twice as many rounds as you are going to fight (boxing), or that you should do sprints, or do long runs, or lift weights for muscular endurance, etc. With so many 'experts', it is no wonder that the answer isn't cut and dried.
I have my own beliefs and they seem to work fairly well for me. I noticed a couple of years ago that my techniques worked best and my sparring was sharpest not when I was stronger but rather when my 'cardio' was at its peak. Because I wasn't getting winded in sparring, I was able to think and make coherent plans throughout the match. At the time I was running 3 or 4 times a week, for 20 to 50 minutes at a time, in preparation for the fire department entrance test.
The more research I have done on running, the more I have come to realize that there are different levels of intensity for cardio and that it is important to spend quality time in most of them. It is probably true that one could substitute wrestling, uchikomi, kicking the bag/pads, or sparring for 'traditional' exercises, and that they would develop more sport-specific skills. I do a lot of running, biking,stairmastering or stair running (i.e. solo conditioning), however, because of 4 reasons:
1. I can do them without a partner
2. I enjoy them (especially running and biking)
3. It is easier to stay in the exact zone that you want to be in
4. My chance of injury may be smaller.
Based on any number of good running books (of which Daniel's Running Formula by Jack Daniel's is an example) I have decided that, for myself, to do different types of cardio and, to some extent, periodize my cardio. Most authors recognize 3 or 4 types of aerobic and anaerobic training:
1 - 'Easy and Long' or 'LSD' (Long Slow Distance) or 'Aerobic conditioning'
or 'overdistance'
This level is characterized by by going for at least 45 min at 60 to 70% of max heart rate. Depending on my goals at the time, I try to do this sort of training once or twice a week, either riding a bike, running or by climbing Grouse Mountain (the locally popular 'Grouse Grind'). I try to go at a pace where I could talk if I had to, but not carry on a conversation. This, for me, translates to keeping my heart rate between 140 and 150.
Some people argue that this type of training is that it is too long, given that a typical match or round is only 5 minutes long. I disagree for a number of reasons. First, one is going to be nervous long before the fight starts, and working for this long acclimatizes the body endure protracted stress. Another reason for going this long is to prepare your base for the more strenuous training to follow. You've got to jog before you can sprint. There are also many physiological adaptations that are best stimulated by LSD type training. Finally this sort of training is excellent for weight control and minimizing body fat.
Another way of thinking about it is asking why runners who specialize in 5 km runs (roughly equivalent to a grappling match) never just train distances of 5 km or less. They ALWAYS run longer distances as well, often up to 10 or 15 km.
2 - "Threshold" or "Tempo Runs" or "Anaerobic conditioning
This type of cardio is shorter and harder than type 1 conditioning. Here you are looking at c. 20 minutes (e.g. 15 to 30 min) with your heart rate about 90% of maximum. This type of training conditions your anaerobic systems and helps prepare them for really short interval training which you might do later. I often jump onto a rolling hills stairmaster program for this type of training, so my heart rate is usually at c. 85 to 90% for a good portion of the 20 minute program. Right now I am doing at least two sessions of type 2 cardio in an 8 day cycle.
I have heard that Frank Shamrock's routine consists of a warm up for 5 to 10 minutes, after which he keeps his heart rate at 170 for 20 minutes). This is an example of type 2 cardio or anaerobic conditioning. I would really like to know what Frank's maximum heart rate is: if I had to guess it is probably about 197 to 200 bpm. If his HR is much lower (e.g. 180) then keeping it at 170 for that long would be an awesome achievement.
HR-based training has a lot of potential pitfalls, not the least of which is that max HR of 220 minus age can be off by 20 or 30 beats per minute. For HR based training one really has to do a maximal effort test (e.g. 4 laps of a 400 m track with ever-increasing intensity) to determine what your personal (as opposed to estimated) max HR is.
3 - Sprint Training
Many hard-core runners divide 'Sprint Training' into two or more categories. Typically they differentiate between: A) 'Interval Training' or 'Aerobic Capacity' training, and B) 'Repetition Training' or 'Anaerobic Capacity' training. The differences between the two categories of training lie in the work-to-recovery time ratios and the intensity of that work. Typically in 'Category A' (Interval) training you go for slightly longer intervals with less recovery time, whereas in 'Category B' (Repetition) training you go shorter and faster, but with quite long recovery periods.
My sense is that, for 99% of all competitive grapplers and martial artists, that the differentiation between Interval and Repetition training is academic. Basically in Sprint training you are trying to go very hard (95% to 100% of max heart rate) for not very long (20 seconds to 2 minutes), recover for a relatively short interval, and then go again. Obviously the harder one goes and the less rest you have, the more your performance at the sprints themselves will deteriorate over time (and that is OK).
The goal of Sprint training is to condition you body to function at close to maximum effort while in a severe oxygen deficit. It will also help develop your system's ability to process and remove lactic acid from your muscles.
Some typical sprint workouts might include:
A) Go to a track and run a 400m lap at 90% intensity. Say this takes you 1 1/2 minutes. Now rest 1 1/2 minutes and go again; try to keep the same time for your sprint (now it might take 91% intensity). Repeat 8 times
B) Do a 20 minute run: alternate between 1 minute jogging at an easy pace and 1 minute of running very fast
C) Do so-called 'Tabata Intervals' where you do an activity for 20 seconds on, 10 seconds off, for 6 to 8 reps. For the sake of argument, assume you are using a rowing machine. Warm-up first, then start the sprints. Go completely berserk for 20 seconds (100% effort) then rest for 10 seconds, go completely berserk for another 20 seconds, etc. If you do these properly, you will find the pain from lactic acid quite extraordinary by the 5th or 6th rep.
I think a common mistake is to try to get to sprint training too early in your training cycle. It is very important to get in sufficient training at lower speeds and intensities (Long Slow Distance) before you jump it up all the way to sprint training. If you start with sprint training injury is much more likely, because your bones, muscles and connective tissue might not be sufficiently conditioned to handle the stress.
Training Cycles, Periodization and Overtraining.
I have written a small book on the subject of periodization and overtraining (Perfect Peaking 1 and Perfect Peaking 2), so all I'm going to do here is to summarize the most salient points. The question is how to organize your training to avoid overtraining, injury and to ensure peaking at the right time. This is another very complicated subject, with many experts weighing in from the running literature, bodybuilding literature, etc..
Periodization uses phases of training, in which you vary exercise parameters (workout length, intensity, recovery, etc.) to achieved maximum results. Although periodization can be applied to any trainable physical attribute, it is most often associated with weightlifting, especially to help a lifter achieve a huge 1 rep maximum on competition day.
I have mixed feelings as to whether a standard weightlifting periodization plan is appropriate for grappling. Traditional weightlifting periodization is designed to maximize your 1 rep max, whereas for grappling you want to optimize your muscular endurance and anaerobic endurance. In most competitions you may be fighting for 5 to 20 minutes, possibly several times in a day.
The general principle of gradually increasing intensity and decreasing length of training session as you get closer to competition day is probably appropriate for martial arts cardio training. Basically you might start out doing a lot of level 1 (LSD) training, maybe with a bit of level 2 thrown in for fun. Gradually you increase the intensity of your training, substituting more and more anaerobic work for the aerobic work. Even in the final stages, however, you still want to be doing at least one level 1 (LSD) session each week to maintain your aerobic conditioning.
It is critical to reduce the volume of training as the training intensity increases. One of the most common pitfalls that the avid and eager trainee can fall into is to keep adding on additional exercises and training sessions as he approaches competition time. As you increase the intensity of what you are doing (i.e. sprint training) you need to cut back on other activities to avoid injury and overtraining. Your total time spent conditioning each week decreases as your sessions get more intense. Of course in the last week before the competition you should do very little in the way of conditioning, maybe just one relatively short LSD session and one relatively easy sprint session.
Speaking of endurance, my fingers are tired. Hope all goes well in your training
SWINGING ARMBAR DRILL
this drill helps develop the hip mobility required to apply armbars from the guard swiftly and smoothly. Use the momentum of your leg to help you spin.
KNEEMOUNT DRILL
this drill teaches you how to move quickly using the kneemount. Keep the movements light and fast, and be sure not to land heavily on your partner with your knees!
Shaolin has Stephan in his closed guard and both hands behind his head Shaolin is in the kneemount and has his hands on the mat beside Stephan’s head
To start the drill Shaolin puts his right foot on Stephan’s left hip… Putting his weight on his arms he leaps over Stephan…
…and pivots 90 degrees, bringing his other leg up under Stephan’s armpit …and ends up in a kneemount on the other side
Shaolin steps over the head to the armbar position Shaolin doesn’t stay in the kneemount: he immediately rebounds back into the air…
He now swings his right leg, then left leg in a semi-circle… …and continues to jump from side to side.
…and goes directly to the armbar position on Stephan’s right arm.
Keep on swinging from side to side.
Stephan Kesting says:
”I’ve been using these drills as warmups when I teach classes and workshops. They develop sport-specific coordination, and they’re less boring than jumping jacks.”
TOP ARMBAR DRILL
this drill teaches you how to pivot your body to apply armbars from the mount position. Emphasize transferring your weight onto your feet and hand during the pivot. GUARD PASSING DRILL
here you drill the footwork of a very popular, and effective, guard pass. Go as fast as you can while keeping good form.
Shaolin starts off in an armbar position holding both of Stephan’s arms Shaolin starts out with both his hands on Stephan’s knees.
Shaolin posts his left hand on the floor, maintaining control of Stephan’s arms with his other hand. He steps forward with his right leg in a slight semi-circle…
With his weight on his feet and left hand Shaolin pivots 180 degrees. …and then steps his left leg, passing the guard and dropping into a kneemount
He now swings his leg over the head to assume the armbar position on the other side. Shaolin now steps backwards with his left leg…
Holding the far arm, Shaolin places his right hand on the ground… …and then his right leg, returning to the starting position
…and pivots around to the other side again… He now steps his left leg forward, close to Stephan’s body…
…and passes his leg over the face into the armbar position. Repeat from side to side.
…and ends up in a kneemount on the other side.
Continue from side to side, going light and fast.
Marcus used his university degree in physical education degree to develop this exercise routine. The exact sequence changes from day to day, and there are many variations and different exercises to keep the workout fresh. He makes sure that every workout challenges every part of the body.
The workout included in this article is simply to give you a taste of a relatively easy conditioning routine. No specialized equipment is required. If you find this routine too hard then you might want to do fewer repetitions of each exercise. If you find it too easy you could come and visit Marcus’s class to get a taste of the full workout.
Additional Training
Marcus believes that a dedicated competitor should do additional cardio; the class warm-up, although very tough, is not enough. Both aerobic and anaerobic training should be included.
For cardio training Marcus thinks that running is good and that running hills, in particular, is very good. When he was training in Rio, Brazil, Marcus used to run a two routes called Vista Chinesa and Mesa do Imperador. These paths are very steep, continuous and difficult. Locals say that if you can get to the top of Mesa do Imperador in under 30 minutes you are in good shape.
“It’s important to keep on training when you are super tired, both to help develop your technique and to learn to absorb pain. When you are really tired you don’t like feeling pressure, so if you keep on training you will become mentally tough, develop your technique and your endurance.”
Marcus Soares
Weight training for jiu-jitsu and NHB fighters is also very important. Almost all Olympic athletes lift weights, even if they need to have very relaxed muscles. Swimmers, high divers, cyclists, runners, and ping-pong players all do weight training, so of course fighters have to weight train too. Don’t keep on weight training until right before the competition though: Marcus’s opinion is that fighters should stop lifting weights one month before a competition in order to allow the muscles to relax.
The primary goal of weight training for jiu-jitsu is to develop muscular endurance - you are not training to be a weight lifter or body builder. The way to develop endurance lifting weights is to do complexes or circuits using the same weight for many different exercises back to back. For example you might do 8 high pulls, 8 presses, 8 squats and 8 deadlifts in a row, take a short break and then repeat the circuit.
Building strength is also important, but strength training should be mainly be done when you are far away from a competition. Marcus prefers the basic exercises for each body part, for example pull-ups for the back, curls for the biceps, military presses for the shoulders and squats for the legs. Squats are particularly important because they not only work your legs (which are responsible for maintaining your base), but also because of the way they make your heart rate go up.
In addition to weight training and running there are other, more specialized, forms of training. For example, in Brazilian Jiu-jitsu the grip is very important. The most realistic training you can do for the gripping muscles is to do pull-ups hanging from your gi. Once you get good at this exercise you will have new confidence in your chokes, knowing that your grip isn’t going to slip down his collar as you hold the choke in place.
People have to consider their limits when figuring out how hard, and how often, to train. Some important factors determining a person’s physical limits include genetics, rest, nutrition, and whether they are working or doing another activity. Professional fighters may be able to do nothing other than train, eat and sleep, but most people have regular jobs, families, etc. and therefore they can’t train as hard as full-time athletes.
Marcus’s Conditioning History.
When Marcus was training in Brazil he used to do his conditioning by himself. At the time most clubs didn’t have a formal warm-up: you just stretched a little bit and then started to roll. Part of his inspiration to do more conditioning than everyone else came from observing several water polo players training at Carlson Gracie’s school: he noticed that these athletes were so fit that they would still be going hard after one hour of sparring. Soon thereafter Marcus started rowing, running hills, and even played some water polo.
An important influence on Marcus’s life in sport was his uncle, Herman Portes Gerber. Herman was a black belt in both judo and jiu-jitsu, was very intelligent, and was a professional soccer player. Marcus started weight training and conditioning in 1968 with his uncle’s encouragement and guidance, and he soon noticed how it improved his jiu-jitsu.
To understand what a revolutionary concept conditioning was, consider that the Brazilian soccer team only started doing extra conditioning in 1970. The Soccer team did this because they were preparing to compete in the soccer world cup at high altitude in Mexico. It was only after this time that most people started talking about conditioning and training methodologies.
Beginner’s Warmup
The 9 exercises are done one after another, without any rest. We want to emphasize that this is only a sample workout to give you the idea of how an 'easy' workout might be structured. Every warmup that Marcus leads is different, so after trying it once feel free to modify or add exercises and sequences, or change the number of repetitions.
Exercise 1: Jumping Jacks
Jumping Jacks for grapplers
Jumping Jacks for grapplers
Warm up with basic jumping jacks for 3 minutes
Exercise 2: Jump and Pushup
Bodyweight calesthetics for grappling
Bodyweight calesthetics for grappling
A - Start in a squat position with both hands on the floor
B - Jump back with both feet
Bodyweight calesthetics for grappling
Bodyweight calesthetics for grappling
C - Lower yourself down into a pushup position
D - Push back up, maintaining good form
Bodyweight calesthetics for grappling
Do 50 repetitions of this four-count exercise
D - Jump both feet forward, and then repeat the whole exercise.
Exercise 3: Chinese Pushups
Conditioning exercises for martial arts Conditioning exercises for martial arts
A - Start in a piked position
B - Bring your body close to the mat, leading with your head
Conditioning exercises for martial arts
Return to the initial position and do 20 repetitions
C - Finish in an upward facing arch.
Exercise 4: Gi Rows
Developing pulling power for grappling
Developing pulling power for grappling
A - Marcus starts by squatting down and gripping his partner’s lapels
B - Maintaining a straight back he pulls his partner up to him. It is important that the man on the bottom keeps his body stiff like a board.
Complete 15 repetitions, and then continue on.
Developing pulling power for grappling
Developing pulling power for grappling
C - Switch roles. Now it is his partner’s turn: he grips Marcus’s lapels from below…
D - …and pulls himself up.
Complete 15 repetitions and then the hanging partner becomes the standing partner
Note: pullups can be substituted for this exercise if you don't have a partner.Try starting with 2 sets of 10 pullups.
Exercise 5: Partner Squats
Bodyweight leg strengthening exercise
Bodyweight leg strengthening exercise
A - Marcus starts with his partner draped over his shoulders
B - He does 20 squats, making sure that his knees bend at least 90 degrees each time. Change roles and repeat.
Note: if you don't have a partner you can substitute bodyweight squats for this exercise. Try doing 50 to 100 bodyweight squats (making sure that your thighs end up parallel to the floor at the bottom of your squat) or 5 one-legged squats per leg.
Exercise 6: Squat Walks
Building leg endurance for BJJ
Building leg endurance for BJJ
A - Marcus starts in a low squat position with his thighs parallel to the floor.
B - Staying low he steps forward with his right leg.
Building leg endurance for BJJ
Building leg endurance for BJJ
C - He then steps his right leg back to the starting position…
D - …and now steps forward with his left leg.
Continue alternating left and right for 1 minute. Stay low the entire time.
Exercise 7: Leg Swings
Abdominal exercise for BJJ
Abdominal exercise for BJJ
A - Sitting on his buttocks Marcus swings his legs one direction and his arms the other.
B - Keeping his legs off the floor he swings his legs to the other side.
Alternate for 30 full repetitions
Exercise 8: Twisting Situps
Abdominal conditioning for BJJ
Abdominal conditioning for BJJ
A - Marcus starts out flat on his back with his knees bent.
B - He sits up and touches his elbow to the opposite knee.
Abdominal conditioning for BJJ
Abdominal conditioning for BJJ
C - He goes back down.
D - And repeats on the other side.
Complete at least 50 repetitions
Exercise 9: Teeter-totter Stretch
Stretching exercise for BJJ Stretching exercise for BJJ
A - Sit with your legs flat on the floo
B - Roll backwards…
Stretching exercise for BJJ
Stretching exercise for BJJ
C - …until your feet touch the floor
D - Now roll forward and touch your feet with your hands.
Do this 15 times to cool down after your warmup.
2007-03-18 08:48:02 · answer #1 · answered by Phlow 7 · 0⤊ 0⤋