Popovitch BJJ and MMA Blog

Cross training for Grappling Tournaments

I trained with “Juan Carloz Santana” from the Institute of Human Performance (IHP) for the World Submission Wrestling Championship ADCC 2007. One of the things we worked on was to simulate my matches through cross training . Here is an example of some of the exercises we did.

Drag the tire (as show on video)

Flip the tire 2 times (As show on video)

Push the car around the block (As show on video)

 

This was a very difficult circuit training. By the end of the work out my lungs felt like it was going to explode. It was great way to build anaerobic endurance.

Here is the Breakdown on how I train for a tournament like “The World Submission Championship” (ADCC):

 

3 months away- Strength

The goal is to get strong as possible, heavy lifting 5-8 reps but not to fail.

Example:

3 different exercises-sets of 3

Total of 9 different exercises- total sets 9- total of 45 minutes of training

I usually work on different body parts twice a week.

Quick Example:

Dumbel Press/One hand push up/ Hindu squats

That would be one exercise and you are working different body parts, Chest, arms, shoulder and legs

2 months Away- Strength and conditioning

I slow down on the strength training and focus on combining strength with conditioning. That’s when I do what we call “circuit training”.

Great example is the exercises shown on the video, combine them and you have a great circuit training, that will not only make you stronger but also improve your anaerobic capacity.

1 month Away- Conditioning

I have to take my endurance to the next level, a lot of anaerobic exercise. Sprints, circuit training, simulated matches by swimming, running etc… Now is the time to gain the confidence, to know that you have unlimited stamina.

Example:

120 laps on the 25m pool (10 minutes hard, take 2-5 minutes break)

2 miles run(timed)

Bicycling for 10 minutes hard- slow for 5 minutes (3 times)

30/30 sprints/sprint 30 seconds and rest for 30 seconds- 20 times (or the length of your match, mine are 10 minutes)

I recommend cross training like this at least 2-3 times a week, but it all depends in how much time you have to train.

 

Tags: ihp, Institute of Human Performance, JC, Juan Carloz Santana

This entry was posted on Monday, July 21st, 2008 at 10:46 pm and is filed under Training Tips and Techniques By Pablo Popovitch. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.