Cardio in MMA/Grappling Classes

[Robert V]

Att. Grappling Instructors

When teaching a Judo, Sambo, MMA or BJJ class to students where the majority do not plan to compete or only comes to class about once a week, how much cardio work to you recommend before class...if any? Should you focus more on technique...wrestling or the combo of technique, wrestling and separate cardio? Is cardio better off done outside of class?

Thanks,

Robert

[Arthur]

Years ago when I use to teach Judo... what I'd do is have the students work through escaping and countering drills in a manner simioar to "soft work" in RMA. Once the students got the hang of it... they could work on skill development and flow, while targeting a pace that was conducive to cardio conditioning. It helped kill a couple of birds with one stone.

Arthur

[Chuck Kechter]

Robert,

In my opinion, once a week is hard to hit any aspects of "serious" conditioning.

If I was running a class that only met on that time scale, I think I would keep most of the class on a technical base, maybe ratcheting up a bit during randori, or open rolling. However, I might (depending on the composition of the class) introduce some style of interval training, somewhere in the middle, or near the end of the class (Taku's interval training protocol works great for this) in the disguise of drills. Penetration steps, and sprawling drills for example (or combination of them) are great for this (there are a gazillion others).

I would also suggest to the class that working their cardio outside the class environment would be to their benefit.

You'll know in a fairly short period of time who compies and who doesn't.

Hope that helps,

Chuck

[Robert V]

Thanks guys!

Scott, what is your opinion?

Steve, how do you conduct your class?

Anyone else?

[Scott Sonnon]

Robert,
Very difficult question without knowing the (ever-changing) group dynamic. The main issue regards the lack of external competition infiltrating technique and drill. Without external competition, students often perceive the practice as the competitive outlet. If you pre-fatigue them through (one or several "gears" of) circulo-respiratory distress, they are typically more inclined to practice. If you push them in drilling after this, you are more likely to reveal flow since they can neither over-analyze nor out-muscle technical development.

[Robert V]

I'm a little surprised by your response, but what a great insight. I was on the verge of suggesting to my friend and MMA coach that he cut back on his pre-class cardio, for I didn't see its usefulness over more SS drills and "soft work". But you just explained its usefulness. That psychology was fascinating. Thanks.

Robert

[Scott Sonnon]

Judging from what I know of you, I suspect you have predominantly intelligent grapplers and strong grapplers. These are the two most difficult characteristics to teach. Sometimes post mental and physical fatigue, they become prepared to learn and practice. Sometimes you can channel that intellect and strength into practice and drills.

There are no coaching absolutes. What may work one class, may not the next. Just keep your finger on the collective pulse each night. Keep your intuition alive, and every now and then, just do something totally random to see how they'll respond. As a professional educator, you know full well the realities of balancing necessary class structure against stagnation and rigidity - so no rules apply absolutely.

Try an approach for 2-3 months and record the progress and feedback. Stick to it for an entire cycle though, because results may not be immediate (and immediate results may appear negative, but eventual results significantly positive.)