Why is the transition between the ground and standing up so draining in an MMA fight and what to do about it?

[Gnosisrausch]

Now, this is sort of a trivial question, I suppose, but I am always surprised how much the following pattern drains me (and most of my sparring partners), even after years of training:
We start the sparring session standing ofc, and it feels like we use up about 20% of our cardiovascular capacity in the first minutes. Then the fight goes to the ground and it doesn't necessarily feel like we are using tons of energy on the ground (I am also an experienced BJJ fighter, so it's not like this is foreign territory to me), but after getting up I often feel like being totally gassed, which would never happen just in striking or BJJ by itself for me.
I am pushing 40, so age probably plays a big role, yet I am still surprised at the extent to which this simple transition between stand up striking, going to the ground, and then standing again, takes away my energy, so I'd be interested in explanations why this is the case, also I'd be interested in exercises to enhance that kind of conditioning.

 

[maximus__]

Now, this is sort of a trivial question, I suppose, but I am always surprised how much the following pattern drains me (and most of my sparring partners), even after years of training:
We start the sparring session standing ofc, and it feels like we use up about 20% of our cardiovascular capacity in the first minutes. Then the fight goes to the ground and it doesn't necessarily feel like we are using tons of energy on the ground (I am also an experienced BJJ fighter, so it's not like this is foreign territory to me), but after getting up I often feel like being totally gassed, which would never happen just in striking or BJJ by itself for me.
I am pushing 40, so age probably plays a big role, yet I am still surprised at the extent to which this simple transition between stand up striking, going to the ground, and then standing again, takes away my energy, so I'd be interested in explanations why this is the case, also I'd be interested in exercises to enhance that kind of conditioning.

You aren't used to fighting in that area, the energy systems are a little different and you need to adjust.

Grappling is more about isometric strength and pulling. Striking is being explosive and powerful.

When you transition back to your feet take the time to shake things out if you are able and you will feel better. Or just do more work going from standing to the ground and back up again, so you become used to it.

I use it as a strategy to cook guys in sparring rounds when I am outmatched on the feet or ground. I just spend time in that in between area and cook people a bit even if I am defending.

 

[Cole train]

Burpees

 

[Trabaho]

In pure bjj you can "chill" on the ground. Scrambles and position fights take the most energy. Hectic overpowering situations. In pure bjj you can keep and ride a position without refighting it drom scratch. And no gnp, just not getting subbed and it keep going.

 

[WillyWarminski]

Burpees

There is a lot of truth in that.
Though I favoured stand up (beyond my actual ability), sprawls and shadow boxing in no break training took me to a new level of fitness that being able to grapple 60 mins one session and spar 60 the next. The transition area always ruined me. Sprawls and burpees are a very real place to be.

 

[DEVILsSON]

It likely has to do with different energy systems being in play. You may have deficits in anaerobic endurance/conditioning.

You can try doing density sets for certain time frame to simulate your rounds or brief periods during sparring such as doing most reps in 30-180 seconds for exercises like mountain climbers, burpees, squat thrusts, swings, cleans, snatches, turkish get ups, sledgehammer swings on tire, battle ropes etc.

 

[Koya]

Burpees

There is a lot of truth in that.
Though I favoured stand up (beyond my actual ability), sprawls and shadow boxing in no break training took me to a new level of fitness that being able to grapple 60 mins one session and spar 60 the next. The transition area always ruined me. Sprawls and burpees are a very real place to be.

You guys are right. Before my wrists became a bit crazy I used to do a lot of Burpees. I had great cardio.

 

[biscuitsbrah]

Takes a lot of energy to scramble to your feet, for both the top guy trying to hold, and the bottom guy trying to get up.

I’d say the transition from feet to floor and floor to feet is more tiring than the actual ground work, unless it is a constant scramble

 

[cincymma79]

This is why learning to be heavy for the other guy is important

 

[Deaths Head]

Because your using the entire body getting up without realizing it and that’s more energy needed , in martial arts we used to just stand up from the ground without using the arms and push up with the heel and glutes with no energy required. You can practice this with sitting Indian style and popping straight up , of course in a real fight you have to pick the right time to do this . But being able to do this will at the very least give you possible options.

There’s also drills where you can just sprawl backwards on your butt and go to a wall or fiat surface or cage and climb up it as an opponent is following you and keep repeating.