NSCA is pretty much one of the “Gold Standard” resources in the strength and conditioning world, when they print something you should probably give it a read. In dec 2011 they put up a great “free” article on “strength and conditioning for grappling sports”by Nicholas Ratamess.
While it covers a lot of info you “powering-through” regular readers will already understand, its a great piece and well worth a read.
- Don’t carry excess fat, enhance lean body mass.
- More successful grapplers are more flexible.
- Grapplers need high levels of concentric, eccentric and isometric strength, training should reflect that.
- Program needs, explosive and heavy compound lifting (they list a selection of exercises) “Olympic-style lifts and variations may be periodized within a 1–6 repetition range, whereas basic strength exercises may be periodized within a 1–12 repetition range.” Power training requires loads 40-70% of 1RM lifted explosively.
- Use Plyometrics but taper their use, done for higher reps they lose their power enhancement properties and become a power endurance exercise.
- Some Grapplers train endurance by running, but some question the applicability of this.
- HIIT appears to be the best way to condition for grappling.
- Static stretching is best performed at the end of a workout or practice session and can be performed daily.