Jogging, jumping rope and /or swimming to supplement grappling cardio?

[akqjt]

I like burpees. The push-up and the jump aren't really jiujitsu movements, but they're explosive movements involving jiujitsu muscles. And going to push-up position is sort of like doing a sprawl.

So it makes you tired as hell and works the relevant muscles. Works for me.

 

[TGR74]

runing for cheap and easy to do almost anywhere anytime.

To get more out of running look up running form...it makes a huge difference in how fast you can be and how far you can go...especially in the injury department.

feet under you...never in front unless you are up on your toes for a sprint....stretch your legs back behind you....85 percent sprint like this and you will feel it immensely in your hips and legs and go waaaaaaaaaaay faster further.

 

[Nickynoneck]

If I was going to choose only one, I would go with swimming.

swimming woul dbe less impact i agree really when your grappling all the time the cardio you want would be low impact.

 

[ltjcrew06]

The actual exercise doesn't really matter for your cardio, the way you do the exercise does. You could run 10 miles at a steady pace and it won't have much effect on your grappling cardio, but you can do sprint intervals for 20 minutes and it will improve you grappling cardio a lot.

Check out HIIT (High Intensity Interval Training)

I like to do low impact exercises like an air bike.
Also, without proper technique, like TGR74 posted, running can be pretty bad for you.

 

[spirez]

The actual exercise doesn't really matter for your cardio, the way you do the exercise does. You could run 10 miles at a steady pace and it won't have much effect on your grappling cardio, but you can do sprint intervals for 20 minutes and it will improve you grappling cardio a lot.

Check out HIIT (High Intensity Interval Training)

I like to do low impact exercises like an air bike.
Also, without proper technique, like TGR74 posted, running can be pretty bad for you.

Not strictly true, hence why lance armstrong came in over 800th place in the marathon and said it was the hardest thing he'd ever done.

It pays to be as specific as possible with conditioning exercises. I still do sprints myself but also will be working a lot of resistance type circuit training into my routine such as sandbag complexes and movements like sprawls etc.

 

[Masakatsu Funaki #1]

What do you think is the most effective form of cardio to supplement grappling? Jogging seems worthwhile but not sure if it really translates to grappling that well. In boxing sure because you are always moving around and bouncing. Swimming maybe a better cardio because there is more of an anaeorbic aspect with it. I also like jumping rope as well.

What do you all find the most effective cardio additions to your training program?

On top of improving cardio and working the whole body, jump roping also helps combat athletes learn flow which IMO is the most important aspect of our sport.


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[Masakatsu Funaki #1]

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[saculellav]

I swim at the beach. I like it since there are always girls in swimsuits around. Kind of inspires me and always gets me to do it regularly. :icon_chee

 

[Paige]

What do you think is the most effective form of cardio to supplement grappling? Jogging seems worthwhile but not sure if it really translates to grappling that well. In boxing sure because you are always moving around and bouncing. Swimming maybe a better cardio because there is more of an anaeorbic aspect with it. I also like jumping rope as well.

What do you all find the most effective cardio additions to your training program?

Don't jog. Run sprints and jog in between them. It will help you become more explosive and build fast twitch muscles which heal much faster than slow twitch muscles. make sure you have running shoes too or you could really get hurt.

I run about a mile and a half twice a week and it's helped me re-learn how to breathe correctly. I guess you could say i have a love / hate relationship with running.

 

[wOg]

I swim to supplement my cardio. It's an awesome way to improve your cardio but ONLY if you do interval training. This means no leisurely backstrokes across the pool. You need to do timed sprints across the pool. It's challenging, fun, you'll get in great shape and it's easier on the joints than running.

That was my thinking about both swimming and jogging. It's very easy to get into a rhythm if you aren't careful, and that's not going to provide the improvements to cardio that you want. I do some LSD work, but mostly to help keep my weight down and to spend 35 minutes or so once a week in a semi-meditative state (it's a great time to think about your grappling training).

I just got back from a local, submission only, no gi tournament and I'm more convinced than ever that intervals--in the pool, on the track or on the field--are the way to go.

 

[hudday48]

Rowing for the upper back and neck, swimming for the arms, running or biking for the legs all of them for complete fitness.

 

[Christian Medina]

Hands down, the best supplement for grappling is Bas's MMA workout cds/tapes.

YouTube - Bas Rutten's MMA Workout - All-Around Fighting

I LITERALLY just got back from winning first place at a BJJ tourny in Bakersfield. My fourth gold since November. I attribute the conditioning aspect of my success to Bas, as I do nothing else for stamina other than Bas.

 

[judofarmerbob]

wind sprints, burpees, jumping rope...all great stuff.

as far as swimming goes, one thing i've found that helps both leg/core strength and your anaerobic capacity, are doing laps of dolphin kicks underwater.

big breath, big push, force yourself to stay underwater and really focus on the undulating movement. it should take you less than 15 seconds to make it across. as you get more acclimated, try to mix it up a bit: i like to alternate between sprinting as fast as i can for one lap, then seeing how far i can get at 80 to 90% intensity.

training your body to deal with the lack of oxygen does wonders for your on-land cardio. you'll be able to keep notching up the intensity of your wind sprints and you'll never, never gas out.

during the summer, the grandmaster likes to hotbox the dojo to the point where you soak through a double-weave. i lose about 8 pounds per practice, but i don't gas anymore