Strength and Conditioning

I get guys asking me all the time, "How much strength and conditioning should they do to compliment their grappling?" Well, first it depends on how much you're grappling? Grappling in itself, is a complete workout. While you're grappling, you're training strength, speed, power, endurance, and mental toughness. You're working your core, you're training your spirit, and you're conditioning your character.

The strength and conditioning workouts that you do off the mats, should enhance what you do on the mats. The attributes that a grappler needs are many. A blend of strength, speed, power, stamina, skill, and spirit.

So, to answer the question of how much? You have to look at how much you are sparring/drilling per week and what your life schedule allows. If you're a competitor, then definitely a minimum of two strength training sessions per week (and there are many different ways to train for strength.) And at least 3-4 Cardio sessions per week in addition to your grappling. The cardio sessions are a whole complicated issue but to make it simple: get your heart pumping for at least 20-30-45 minutes, 3-4 times a week. If you're a hobbyist, then for health and fitness sake, balance out your grappling with your fitness. Get at least 1-2 cardio sessions in with 1-2 strength sessions in, in addition to your grappling.

We talk a lot about, your off the mat conditioning, your rest and your nutritional needs, in class. Let me know if you have specific questions about your unique situation and I'll address them!

-Michio