Exercises Tailored to Grappling

Discussion in 'Grappling Technique' started by Neuro, Sep 5, 2010.

  1. Neuro

    Neuro Purple Belt

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    Do any of you have any exercises, sets, drills, or anything that you do at the gym without a partner, that you do specifically to help your grappling ability?

    I do lots of shrimping, bridging, elbow escaping, and lots of wrestler sit-out. I also do lunges a lot to help with single-legs and double-legs.

    Anyone have anything they enjoy doing?

    I know some people throw their gi over a pull-up bar and do that, do you find that actually helps?

    Etc., discuss!
     
  2. FollowYourBliss

    FollowYourBliss Yellow Belt

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    Kettlebells, learn to love them.
     
  3. KaosX

    KaosX Banned Banned

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    I use my belt to secure my punching bag to my waist horizontally and bridge with it on me. I'll take the belt off and shrimp with it on me.

    Has helped my bottom game.
     
  4. subgrap

    subgrap Yellow Belt

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    High intensity circuits..

    Versa-climber..

    Stair mill..

    Uphill Sprints..


    I like doing 5 minute rounds and 1/2 minute sprints on everything. Go like a maniac!
     
  5. SUPERGRAPPLER

    SUPERGRAPPLER Purple Belt

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    Swimming! My grappling endurance has increased a lot by implementing this.
     
  6. wildman1717

    wildman1717 Green Belt

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    I agree, I started swimming and working on my freestyle. My endurance has increased alot with swimming added, it also helps with cross training and is easier on my joints.
     
  7. gocubs1815

    gocubs1815 Black Belt

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    Anything involving circuts

    Anything involving muscular endurance.
     
  8. gocubs1815

    gocubs1815 Black Belt

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    Or you could do this...

     
  9. winman

    winman White Belt

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    hard to explain but sit ass to walk and feet up and spin around upside down and over

    develops core and good rolling motion

    sort of like this but spin upside down and around to the other side

    YouTube - Warm up - forward pressure
     
  10. silvasurfer5253

    silvasurfer5253 Purple Belt

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    There is always the Sean Sherk workout. Decent workout, but I prefer something a little more intense
     
  11. paolo27th

    paolo27th Black Belt

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    Deadlifts and pullups.
     
  12. Harnaik

    Harnaik Orange Belt

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    This.

    Cleans, snatches and dumbell swings also.
     
  13. Jeff Goldblum

    Jeff Goldblum Green Belt

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    rugby

    [​IMG]
     
    Last edited: Sep 6, 2010
  14. BJJGuy

    BJJGuy Banned Banned

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    These things are PAINFUL. Good grappling-specific exercise though.
     
  15. Number1Wrestler**

    Number1Wrestler** Green Belt

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  16. boisefireman

    boisefireman Blue Belt

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    Preach, Brother!!!!! PS did 7 hour kettlebell and joint mobility class with Steve Maxwell=awesome!!!
     
  17. Kainan

    Kainan Orange Belt

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    like others have said deadlifts. i also like squats and cleans
     
  18. newerest

    newerest Purple Belt

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    this, with the addition of barbell hip thrusts.


    you load up the barbell put it on your hips and bridge your hips to the sky. I went from 135x12 to 170 x 12 in the course of a month (a month of not even really trying to get stronger, mind you)

    the effects are very noticeable. bridging people larger than me is no longer as difficult as it used to be. Ideally I want to get to atleast 250 x 12 and eventually 315 x 12.

    the only cons of this exercise is that people look at you weird for humping a barbell.

    pros, you can hump your girl from on bottom with VICIOUS force :icon_twis
     
  19. sandmann

    sandmann Orange Belt

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    The mendes brother posted this on facebook one day and I thought it would be a cool exercise for BJJ



    Ofcourse the guy on top would be holding onto the gi though and it would be back and forth across the mats or in a circle.
     
    Last edited: Sep 6, 2010
  20. wildman1717

    wildman1717 Green Belt

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    This and anything involving sandbags.
     

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