This article will present a few methods of strength and conditioning
exercises relevant to combative sports. The exercises presented
are highly specific to the various qualities of strength and coordination
of abilities needed for grappling.
Combat sports include but are certainly not limited to: Boxing,
Kickboxing, Wrestling, Judo, Brazilian Jiu Jitsu, Submission fighting,
Sumo, etc. This article will pertain most immediately to grappling
based sports like Jiu Jitsu, Judo, Wrestling, Submission Grappling
and so on.
One very interesting aspect of grappling sports deals with strength
and conditioning. There are endless types and varieties of movements
in such sports. Furthermore it isn't just one person's movement
that matters but his opponent's as well. Grappling is a dynamic
sport that does not adhere to fixation of movement patterns. Although
difficult for any sport, a biomechincal analysis of running, high
jumping, swimming, and the like, would be much less complex than
wrestling or other similar sports for example.
This leads to the inevitable question, what should grapplers do
for strengthening and conditioning exercises? First, this issue
can hardly be contained in one article. However the journey of
a complex issue must begin with the first step. Various strength
and conditioning methods are used by grapplers and combative athletes
across the board. These include but are not limited to: standard
weight training, calisthenics, kettlebells, yoga, olympic weightlifting,
plyometrics, powerlifting, and what can only be described as non
standard training methods.
To analyze these methods would be beyond the immediate scope of
the article. This article shall deal with certain specific types
of motions and positions one would encounter in grappling. The
key is to approach them like a strengthening exercise. Regard
them and practice them as you would a resistance training exercise.
Do this by focusing on the task at hand, knowing why you are doing
it, and applying the overload principle.
Without further Ado here we go.
The release method double leg lift and variable resistance double
leg lift.
I first came across the release method in Pavel's RKC book.
He describes how being impeded by a force and then being released
while you push through it, leads to explosive strength gains.
He uses the example of hanging a kettlebell through your feet
at the onset of a pull-up. Then you begin to pull, as you continue
at some point point your toes down and release the weight, while
propelling upwards.
Variable resistance method is used analogous to training with
bands. Except your training partner modifies and varies the workload
accordingly. When using a band there is less tension at the beginning
of a movement, then as the band is stretched higher tension is
the result. When lifting weights or lifting people, their weight
is isotonic throughout the range of motion. However the 3rd training
partner will be able to manipulate the resistance level at any
phase of the movement.
These principles are going to be applied to a double leg lifting
situation. I feel that double leg lifts are very important to
practice for Grappling Specific Strength. They are the perfect
mat time supplement to weight rooms squat or power clean. Furthermore
their practice reinforces strong execution and ideal technique.
It also helps students realize their power and explosion potential
for lifting up and slamming people.
What if I don't do double leg takedowns? Even if you never shoot
a double leg takedown this drill will benefit you. Nearly all
those involved in jiu jitsu at one time or another have seen this
situation played out. A pure wrestler comes into Jiu Jitsu does
very well considering. If there is a decent Jiu Jitsu student
he will most likely tap the wrestler. However afterwards, everyone
is amazed by the wrestlers seemingly inhuman strength and explosiveness.
The skills and abilities they have developed in the wrestling
room readily and easily cross over into Jiu Jitsu. There are many
possible reasons for their utter physical power. Generally speaking
wrestling is focuses on manhandling your opponent more actively
and forcefully than other grappling arts. Lifting, driving and
exploding through opponents are a mainstay of wrestling. Powerful
driving, lifting and exploding actions are not exclusive to a
lifting double, they can carry over to nearly all other aspects
of your game. Wether it standing or on the ground, Jiu Jitsu,
Judo, MMA, and what have you. Lifting, driving and exploding are
universal skills.
The release method double leg:
Have partner 1 who is being lifted stand in relatively upright
square stance. His arms out slightly away from his sides.
Partner 2 is going to clasp onto the shoulder/trapezius area
of partner 1 from behind. He must point his elbows the ground
and establish a strong posture to create resistance.
The executor, tori, nage, person doing the move, whatever should
approach in a staggered stance. He will then shoot in stepping
his lead leg in the middle, then squaring his feet to create a
strong lifting position. He should now begin to look up, get his
back aligned and begin to extend his legs while preparing to pop
with his hips. Ideally partner 2 should release somewhere during
the leg extension phase and before the hip pop which will send
partner 1 up into the air. Play around and see what works best.
Be Careful and always practice with control. Make sure you bring
your opponent to the mat safely and try to land them flush without
spiking them on any particular area.
Variable Resistance method double leg:
Assume all above positions.
The difference in this drill is partner 2 can apply varying intensity
levels through out, by simply bearing down harder or lighter on
partner 1. P2 can attempt to apply consistent resistance throughout
the duration of this move, or change it through out to emphasize
certain points during it's execution. Once the hip pop begins,
and P1 is lifted in the air, P2 should out stretch his arms and
create a little distance so as not get hit by P1 as he is lifted
in the air.
A Few Tips
Always practice on mats.
Assume responsibility and at your own risk.
Practice with a qualified instructor present.
Do not lift with a curved back, it is stressful on lower back
and ineffective.
Look up while lifting, where the head goes the body follows.
It is ok to extend your hips beyond that of a deadlift or squat
when lifting for a takedown.
Michael Demko is the head instructor at Wrecking
Crew Jiu Jitsu in New Castle, Pa. He offically began teaching
his martial arts at 16 years old. Currently he is pursuing a degree
in Exercise Science at Slippery Rock University in Slippery Rock,
Pa. Strength and conditioning training methods employed and enjoyed
by Michael include but are not limited to the following: Weights,
kettlebells, clubells, paralettes, rope climbing, wood splitting
maul, sledge hammers, tumbling, calestinics, etc.
