I am actually in my 30s heh
actually I think when I was 33 or 34 I was doing the warmup with weight vest and then two weight vests
or carrying a sandbag when I was doing shrimp drills etc.
my grappling was basically terrible at the time but I had great conditioning!
RE: Handy way to defeat the RNC Armbar Defense
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Handy way to defeat the RNC Armbar Defense
Nice drilling, I never tried warmups in a weighted vest. The way I work on my conditioning is has and always will be Sprints. But I only do them in fair weather.
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I have heard good things about sprints how do you set them up?
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There are many ways but for the first time, do 10 100 yard sprints and walk back as your only rest.
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I'm not sure I could do that, for me a jogging pace might be a sprint right now
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Well, here is an interesting story. When I first started training I met Charlie Breneman and we had to visit out GYM after meeting him, (This was before his UFC debut). Now however you feel about him as a fighter is not what is important here, what is important is he is one of the best cardio MMA fighters there is. He told us his secrete to his Cardio is he does sprints, like I said before but, he wears a heart monitor. His training partner watches the readout from the heart monitor and if Charlie is not giving 100 percent, they tell him "Sorry Charlie, no you aren't". Now I think as Amateur athletes we do not need to take it there, but the knowledge learned is the same. Only by pushing yourself to the red and keeping it red lined for a decent amount of time will make your engine stronger. Push it to the red line for to long will over heat you and not long enough will give you less benefit.
Every Spring I start with 8-10 sets of 100 yard spring with a fast walk back to the start line as my break between sets. By the end of the Summer I am usually doing 5 sets of 200 yard sprints with a fast walk back between sets, take a 2 minute break then 5 sets of 100 yard sprints with a jog back to the start line instead of walking. I have experimented with 50 yard sprints but I feel you don't stay in the Red line long enough.
Another Tip, if it is your first time, you can milk the walk back a little if you really feel like you are going to pass out of throw up.
Make sure to warm up, first buy jogging until sweating, then stretch good. I once did this routine after a 3 hour car ride and by sprint 3 I popped my hamstring so bad I could not walk for 3 days and had to use sick days from work, then when I went back to work I was hobbling for a week or 2. 1 month later I had my Pro Grappling Match against brown belt Zach Maslany, I lost a decision but still left him with a concussion, not bad for a blue belt (at the time I was). (He tried some fancy back rolling guard pull and kicked me in the face, so, when I was stuck in his rubber guard I lifted and slammed him. (My leg lost 3 weeks progress in healing I think, so worth it).
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but I acutally used to do my cardio that way before I started bjj I believe back after highschool
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