At the point you’re describing right now, just rolling will go a long way. Do five or six 5-7min rounds will really improve your cardio, as well as things like drop-step and shrimping. Boring basic stuff, but I will do round after rounds of double-leg shots for conditioning. Box jumps, Heavy (“battle”) ropes. While having the underlying conditioning that steady state cardio will give you will always be helpful, it’s not the shortest route to improving cardio for your sport, at your level of conditioning.
A fun game that most people who are in decent shape can play, but still works at all levels, is to do 100 burpees over 10 min, doing ten a min, and using the rest of your min. to rest. First 20 or so feel very easy even for most beginners, but by the time you’re 60% done, most people are feeling. If you start blowing it out of the water increase the number per min.
This does a good job of conditioning you to high-output and explosiveness on demand, mixed with short, relatively active recovery.[/quote]
That’s actually a really good idea. i think burpees and box jumps could work nicely. 10 per minute seems a reasonable base to start at. Thanks dude!
Burpees and box jumps can be great conditioning methods, but do you really not think those will burn your legs out just as fast as the sprint training that you were previously doing?
Like Spartiates said, at this point your best bet is going to be to do just basic drilling and rolling. Personally, while rolling is great and necessary to be able to apply your techniques against resistance, drilling is more beneficial (in general, and especially for beginners) as it entails high numbers of repetitions of techniques, defenses, and counters which if done enough will become automatic when you actually go to apply them to live grappling.
One way to do this is to pick a technique that you’d like to improve, let’s take the double leg takedown since that was mentioned.
The first round it would be:
- You pick a set-up for the double (snap down, arm post, re-shot, etc…)
- You perform the set-up of your choice and execute the double on your training partner all the way to completion (you wind up in either side control of mount)
- You let your partner up and then he/she does the set-up and double on you
- You continue going 1 for 1 (could also be done 3 for 3 or 5 for 5, but I like 1 for 1 for conditioning) with your doubles until the round is over (3-5 minute rounds work well for this)
2nd round would be:
- You perform your set-up and double, but this time your opponent defends it (sprawl to a go behind, switch, cross face, etc…) and winds up with the dominant position
- You both return to neutral and now your partner executes the set-up and double and you perform the defense
- You continue to trade back and forth until the round ends
3rd round would be:
- You perform the set-up and double, your partner utilizes the defense, and you counter their defense
- You both return to neutral and your partner does the set-up and double, you defend it, and they counter your defense
- You go back and forth like this until the round ends
This type of drilling is really very open ended it the complexity of techniques or sequences that it can be applied to depending on both you and your training partner’s skill levels. If you both make it an effort to push yourselves during the drill it will also provide excellent grappling specific conditioning as well.
Don’t get me wrong, I love me some battling ropes, partner resisted drills, strongman stuff, kettlebell stuff, and all the other great supplementary conditioning methods out there. But, the type of drilling that I outlined above will provide you with both conditioning benefits (in the specific muscle groups and movement patterns that you will be using during grappling) and repetitions of techniques which will also directly apply to your live rolling. Best of both worlds IMO.
A lot of the other stuff is great for when you don’t have someone else to train with though, so your situation is obviously going to somewhat dictate what training methods are feasible/available to you.[/quote]
I can’t really do this where I train, which is why I think I don’t pick things up. For an hour we drill things in rounds but only things the coach tells us to, taking turns, then the second hour is half drilling half rolling then third is all rolling. However it isn’t free form, it is structured and alot of guys don’t pick it up. I am thinking of purchasing a grappling dummy and drilling at the house, but it really is not the same.[/quote]
Well, first, like I said the drilling can be applied to literally any technique or sequence of techniques, so in a way you already are doing this (though possibly with less focus on what you individually need to work on and quite possibly with less intensity/speed then what I am describing). Understand that there are a number of people in the class who likely range in size, shape, and skill level, so the instructor is probably just picking a random position to work from, group of submissions (like say armbars), or sequence of techniques (say perhaps a lock flow).
All of this is good and you need to be doing this, but it’s also somewhat expected that you all will continue to practice these skills on your own and develop them to fit your own personal arsenal of techniques that work for your “style” of grappling. As an instructor myself I realize that this is doesn’t actually happen in a lot of cases and as a result I try my best to give plenty of opportunities for my students to practice their techniques (against varying degrees of resistance) and cover a fairly wide range of techniques that hopefully will give each student at least a few things that they feel work well for them. But even then, the students who continue to drill on their own will usually make more progress than those who do not.
In other words, your attitude about the drilling that you do seems off; look at it as your opportunity to learn the techniques through repetition and every time you perform a technique you have the opportunity to either improve, stagnate, or even regress depending on how much focus on the details and refinement of each technique that you practice. When you go on to more resisted drilling, isolated “sparring”/rolling, or freestyle sparring/live rolling you should be looking for opportunities to attempt to apply the techniques that you practiced in that class, that is really the purpose of live sparring/rolling anyhow, not “winning” as many beginners seem to think.