my muscles are fatigue-ing while grappling!! help!

dontsurfonmytur · 03-20-2007, 09:07 PM

ok, for the last month or 2 i've been lifting 2 tiems a week
both full bodys and with low reps, highest i went with a compound was 6 reps

i realized that everytime i grapple my forearms fatigue and i believe my body is just fatigued so i cant perform my best. I know its my muscles that are more fatigued than my cardio..

so should i up my reps from now on?? if answer is YES
then what about thigns liek one hand db snatches and db cleans?? (i been doing 4x5/5x5 for these exercises)

please help me!!

dontsurfonmytur · 03-20-2007, 11:28 PM

bumpz

**P-funk** · 03-20-2007, 11:32 PM

why do you think that training in a rep range of 6 or less would improve your endurance?

BoneCrusher · 03-20-2007, 11:55 PM

While training for MMA you train for strength and conditioning, but not for both at the same time. If you are "fatiguing" and want to fix that increase your reps and lower your weight. I train in BJJ among other things and weight train. Don't push your self to max every time you lift. Work the bag ... heavy and speed. Don't do the same strikes on the bag but rather hit constant combos with weighted gloves. When you roll work your transitions for a good 30 minutes at a time.

What about your diet? Post it ... someone might be able to help you sort that out.

dontsurfonmytur · 03-21-2007, 12:05 AM

Quote:

Originally Posted by P-funk

why do you think that training in a rep range of 6 or less would improve your endurance?

i was doing low reps for strength but i tried my best to incorporate endurance in there by resting less.

**P-funk** · 03-21-2007, 12:07 AM

Quote:

Originally Posted by dontsurfonmytur

i was doing low reps for strength but i tried my best to incorporate endurance in there by resting less.

how much true strength lifting can you do with little rest?

Something has to give. Don't serve to many masters or it will come back to bite you in the ass (as you have found out).

dontsurfonmytur · 03-21-2007, 12:07 AM

Quote:

Originally Posted by BoneCrusher

While training for MMA you train for strength and conditioning, but not for both at the same time. If you are "fatiguing" and want to fix that increase your reps and lower your weight. I train in BJJ among other things and weight train. Don't push your self to max every time you lift. Work the bag ... heavy and speed. Don't do the same strikes on the bag but rather hit constant combos with weighted gloves. When you roll work your transitions for a good 30 minutes at a time.

What about your diet? Post it ... someone might be able to help you sort that out.

so should i just stay at the high rep range??

i just want to be in perfect shape everytime i grapple so if i lose its not because i couldnt do my best cuz of fatigue.

so even for snatches and cleans i should do higher reps??

Pianomahnn · 03-21-2007, 12:08 AM

I don't think real endurance training involves shorter rests between already short sets.

**P-funk** · 03-21-2007, 12:08 AM

never do high reps for cleans and snatches. Anything over 5 reps is idiotic IMO.

dontsurfonmytur · 03-21-2007, 12:12 AM

Quote:

Originally Posted by P-funk

never do high reps for cleans and snatches. Anything over 5 reps is idiotic IMO.

ok then how about i keep the cleans/snathces same
but change everything to 12 reps (compound) and 15 reps for isolation??

coumpounds that i do usually
rows
deadlifts
bb bench
dips

Witchblade · 03-21-2007, 06:30 AM

Quote:

Originally Posted by P-funk

never do high reps for cleans and snatches. Anything over 5 reps is idiotic IMO.

How about doing 10-15 rep sets of dumbell snatches in a HIIT session (not near failure)?

**P-funk** · 03-21-2007, 07:22 AM

Quote:

Originally Posted by Witchblade

How about doing 10-15 rep sets of dumbell snatches in a HIIT session (not near failure)?

1) olympic lifts or highly technical/skilled movements don't belong in a HIIT sesion.

2) nope. it is stupid IMO. What are you trying to accomplish from that?

**P-funk** · 03-21-2007, 07:26 AM

Quote:

Originally Posted by dontsurfonmytur

ok then how about i keep the cleans/snathces same
but change everything to 12 reps (compound) and 15 reps for isolation??

coumpounds that i do usually
rows
deadlifts
bb bench
dips

you need to have some tension work too though.

exmaple:

1) Complex 1- 5 reps per exercise without setting the bar down:
a) hang power clean
b) push jerk
c) front squat
d) bent over row
e) clean pull

2a) bench press- 5-8 reps
2b) back squat- 5-8 reps
2c) 1-arm DB row- 5-8 reps

3a) step up- 12-15 reps
3b) DB OH press- 12-15 reps
3c) pull ups- 12-15 reps

core

Witchblade · 03-21-2007, 08:49 AM

Hm I thought dumbell snatches were good for conditioning. They really tire you out.

I'll replace em then.

dontsurfonmytur · 03-21-2007, 10:44 AM

Quote:

Originally Posted by P-funk

you need to have some tension work too though.

exmaple:

1) Complex 1- 5 reps per exercise without setting the bar down:
a) hang power clean
b) push jerk
c) front squat
d) bent over row
e) clean pull

2a) bench press- 5-8 reps
2b) back squat- 5-8 reps
2c) 1-arm DB row- 5-8 reps

3a) step up- 12-15 reps
3b) DB OH press- 12-15 reps
3c) pull ups- 12-15 reps

core

o i apolgoize, i forgot to mentoin that i do step ups, pull ups, front squats (along with the db cleans)

so ur saying i shoudl do sum exercies 1-5 reps, sum 5-8, and others 12-15??

im not 100% sure i am fully understanding what u'r saying

fUnc17 · 03-21-2007, 12:59 PM

you should be doing more than just 2 strength days a week. wheres the conditioning??

Also, what do you mean by fatiguing. Your tired before you start rolling or you conditioning sucks? be more clear.

dontsurfonmytur · 03-21-2007, 01:23 PM

Quote:

Originally Posted by fUnc17

you should be doing more than just 2 strength days a week. wheres the conditioning??

Also, what do you mean by fatiguing. Your tired before you start rolling or you conditioning sucks? be more clear.

i mean after like 5 minutes of rolling my arms will be so fatigued that i cannot perform my best durign my next few rolls.

so today i just worked out and i did this

db snatches 4x5
deadlifts 3x8
rows 3x12
pull ups 4x5/4 (i couldnt do more than 5)
dips 4x12
bis 3x12
core

**P-funk** · 03-21-2007, 11:52 PM

Quote:

Originally Posted by dontsurfonmytur

o i apolgoize, i forgot to mentoin that i do step ups, pull ups, front squats (along with the db cleans)

so ur saying i shoudl do sum exercies 1-5 reps, sum 5-8, and others 12-15??

im not 100% sure i am fully understanding what u'r saying

why down into 1 rep? That has nothing to do with the sport you are training for. i would go down to 5 reps for strength (maybe 3's for a short phase of training).

Work on integrating various rep ranges into your program to train across the repetition continuum and work on different energy systems.

dontsurfonmytur · 03-22-2007, 11:59 PM

Quote:

Originally Posted by P-funk

why down into 1 rep? That has nothing to do with the sport you are training for. i would go down to 5 reps for strength (maybe 3's for a short phase of training).

Work on integrating various rep ranges into your program to train across the repetition continuum and work on different energy systems.

dam funk, that last paragraph was hhard to comprehend

alsio how is myworkout that i did up tehre^

**P-funk** · 03-23-2007, 12:04 AM

Quote:

Originally Posted by dontsurfonmytur

dam funk, that last paragraph was hhard to comprehend

alsio how is myworkout that i did up tehre^

it was?

Basically....work on a variety of rep ranges.....some strength work, some rep work, etc....so that you cover your bases. You can't do strength work and not condition yourself otherwise you get what you have now....pretty much a shitty level of conditioning. You can't do only conditioning and no strength work or when you need that strength, it wont be there.

You have to have balance.

03-20-2007, 09:07 PM	#1
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	my muscles are fatigue-ing while grappling!! help! ok, for the last month or 2 i've been lifting 2 tiems a week both full bodys and with low reps, highest i went with a compound was 6 reps i realized that everytime i grapple my forearms fatigue and i believe my body is just fatigued so i cant perform my best. I know its my muscles that are more fatigued than my cardio.. so should i up my reps from now on?? if answer is YES then what about thigns liek one hand db snatches and db cleans?? (i been doing 4x5/5x5 for these exercises) please help me!!

03-20-2007, 11:32 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	why do you think that training in a rep range of 6 or less would improve your endurance? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-21-2007, 12:08 AM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,699	never do high reps for cleans and snatches. Anything over 5 reps is idiotic IMO. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-21-2007, 08:49 AM	#14
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Hm I thought dumbell snatches were good for conditioning. They really tire you out. I'll replace em then. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

03-21-2007, 12:59 PM	#16
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	you should be doing more than just 2 strength days a week. wheres the conditioning?? Also, what do you mean by fatiguing. Your tired before you start rolling or you conditioning sucks? be more clear. Heres how I train. Strength Edge

03-20-2007, 11:28 PM	#2
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,006	bumpz

03-20-2007, 11:55 PM	#4
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,589	While training for MMA you train for strength and conditioning, but not for both at the same time. If you are "fatiguing" and want to fix that increase your reps and lower your weight. I train in BJJ among other things and weight train. Don't push your self to max every time you lift. Work the bag ... heavy and speed. Don't do the same strikes on the bag but rather hit constant combos with weighted gloves. When you roll work your transitions for a good 30 minutes at a time. What about your diet? Post it ... someone might be able to help you sort that out.

03-21-2007, 12:08 AM	#8
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,225 Photos: 6	I don't think real endurance training involves shorter rests between already short sets.

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