Cross training exercises for wrestling, jiu jitsu, and sambo
Getting in shape for a grappling competition is grueling. Aside from your workouts with teammates in your gym/dojo/academy, you need to be exercising on your own.
Many top grapplers invest time in personal workouts to increase their overall stamina which is key in the later minutes of competition. Below are a handful of cross-training exercises you can use to get in shape for wrestling, Brazilian Jiu-Jitsu, and sambo. Keep in mind that these are just suggestions. Test them out to see which works best for you.
- Swimming: You can work out your entire body with minimal impact by swimming. It's a great way to increase your lung capacity and reduce stress. Swimming also works other muscles you're not usually engaging when you grapple.
- Rowing machine: Strengthening your pulling muscles will make you more effective on the mats when you roll. The stronger your pulling power is, the quicker you'll be able to execute takedowns and submissions. Rowing will build up your stamina and mental focus.
- Burpees: You're not alone if you hate burpees but you definitely can't deny their effectiveness in getting you in shape. Burpees are a full-body exercise and will quickly get your heart rate up. If you're not in shape, start by doing three sets of ten repetitions for a total of thirty. Remember to breathe while doing burpees so you don't pass out!
- Running: Not everyone enjoys running but it's a great way to challenge yourself and get in shape. Mix it up by getting in some roadwork whether that's running three miles or six miles. Get in sprints as well to build explosive power in your legs.
- Jump rope: This exercise popular among all combat sports. It trains you to get in a rhythm and stay light on your feet. Jumping rope also helps you stay loose while improving your cardio. You can skip rope as a warm-up or even as its own workout.
Which of these exercises are you already doing? Which exercises do you need to implement in your training program? Let us know in the comments below!