improve my work of resistance in BJJ or Judo

[metaljkd]

hi, since I make to improve my work of resistance without using a patner , training single are possible with some exercises or routines (gym)? for BJJ or Judo ,thanks

[Thai Bri]

I think circuit training might be best. That will help strength, endurance and anaerobic conditioning, all at once. Rolling around is as tiring as anything else - more so.

[J Rockwell]

Your post is a little confusing...do you mean you want to improve your endurance for BJJ/Judo? If so, Thai Bri's advice is good. You want to focus on your anaerobic endurance. Circuit training with weights is good if you push yourself. Even better (IMO) are grappling movements. Here's an example:

1. Sprawl
2. Immediately shoot a double leg
3. Immediately do a sit-out and stand up
4. Repeat

Do this as fast and hard as you can for 20 seconds. Then rest for 10 seconds, still moving around a little bit, pretending you are handfighting with the guy or something. Then go again for another 20 seconds, as fast and hard as you can. Repeat this on-off cycle till you hit your goal - start out at about 4 minutes and work your way up towards 10.

You can insert other calithenics instead of the one I gave above (jump squats, mountain climbers, pushups, etc.), whatever you want.

Jeff

[metaljkd]

a little of more help

a little help ,a example of routine of circuit training

example

100 push up
100 squad
1 hour of run .........

thanks all

[grapeape]

This is the best program in my opinion

This is the best program I have ever seen for all around mma fitness.
B.J. Penn uses it.

http://www.crossfit.com

They put up a free "workout of the day" everyday and have a friendly and helpful user community.

When I first started, I noticed endurance gains, in under 2 weeks. I have been at it a while now and have made great muscle gains, fat losses.

Note that it is not for the wimpy, they think it is funny to workout till you throw up.

But if you want to push yourself and workout solo, this is the ticket.