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

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  1. #1
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    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!!

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    bumpz

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

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    Quote Originally Posted by P-funk View Post
    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.

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    Patrick
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    Quote Originally Posted by dontsurfonmytur View Post
    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).
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    Quote Originally Posted by BoneCrusher View Post
    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??

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

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    Patrick
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    never do high reps for cleans and snatches. Anything over 5 reps is idiotic IMO.
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    Quote Originally Posted by P-funk View Post
    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

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    Quote Originally Posted by P-funk View Post
    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)?

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    Quote Originally Posted by Witchblade View Post
    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?
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    Quote Originally Posted by dontsurfonmytur View Post
    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
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    Hm I thought dumbell snatches were good for conditioning. They really tire you out.

    I'll replace em then.

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    Quote Originally Posted by P-funk View Post
    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

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    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.
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    Quote Originally Posted by fUnc17 View Post
    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

  18. #18
    Patrick
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    Quote Originally Posted by dontsurfonmytur View Post
    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.
    Optimum Sports Performance

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    Quote Originally Posted by P-funk View Post
    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^

  20. #20
    Patrick
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    Quote Originally Posted by dontsurfonmytur View Post
    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.
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