Advice on conditioning for my first comp!

[ITRDC5]

Hi Guys,

Im a white belt and away to enter my first comp at the end of next month. I train roughly 2/3 times per week and lift weights twice a week(squats and deadlifts mainly) im 5ft 5 and 63kg.

Im looking at improving my conditioning so I dont gas out, iv'e been looking at doing the following conditioning from ross training a couple of days in the morning to help add some conditioning?
http://www.rosstraining.com/sequentialfatiguechallenge.pdf

What do you guys think? any advice on this or getting ready for a comp is greatly appreciated, im nervous but also excited!

Many thanks

 

[Dogstarman]

Go to the Strength and conditioning forum and search there. Also, if you are inclined to do Ross stuff, he has workouts that aren't so hard. Magic 50 is one of my favorites. Order never gym less, some great body weight stuff. Or infinite intensity is great to if you have access to dumbells.

 

[TheeFaulted]

It all depends on what your weak point is. Check out the "How to finally solve your conditioning problem thread" in the S&C, it has a lot of good information from Joel Jamison.

 

[Gia]

I'm a fan of ring of fire drills.

We usually do 1 person is in the middle for 6-10 minutes. You get a fresh partner every 2 minutes.

If you want to make it harder, let your partners start from a dominant position when they come in.

 

[bjjaz]

Anything like that will be beneficial. Check out the multitude of threads on here about "first comp" advice and work on your breathing. Are you a white belt? Bc if so what I have seen that wins most white belt tournaments is just better basics.

 

[boogieman4215]

If you are a white belt I would focus more on rolling and drilling for your first tournament. Have your teammates start on top mount, side control, on your back, etc. Drill two or three submissions and guard passes.

Most likely you will gas out in your first tournament no matter how conditioned you are. It's not due to lack of conditioning but due to too much adrenaline. Your body is going to 1000% rolling mode. Remember to breath and listen to your coach on the sidelines.

But take what I say with a grain of salt, do what have to do to put your mind in a good place for the tournament.

 

[pesadissimo]

Anything like that will be beneficial. Check out the multitude of threads on here about "first comp" advice and work on your breathing. Are you a white belt? Bc if so what I have seen that wins most white belt tournaments is just better basics.

^^This. Imho, you'd be best served by drilling your basics, doing positional rolling, and working takedowns. The amount of physical activity in a competition is nothing compared to a competition class. If you're going to gas, I would bet it will be due to adrenaline rather than poor conditioning.

 

[Bret Griffin]

Well I've read you should stop lifting 2-3 weeks before competition so your muscles recover 100% other then that I would talk to your instructor about running gaunlets in an up down format (takedowns for one minute then ground for one minute with a fresh partner each minute) for 10-12 min if you can make it through that(you wont lmao) then gassing should'nt be a concern. also make sure your working stand up alot it tends to be the most draining and where I saw many competitors waste they're energy doing stupid shit because they aren't used to that aspect of jiu jitsu