Well-structured strength and conditioning programs should work to mimic the physiological demands of the sport. This includes the integration of more explosive movements and isometric contractions, which are typically seen in no-gi grappling matches. Explosive movements – such as take downs and outside passing – tend to be more common in no-gi, but a physiological trait that is universal to all types of grappling (and therefore makes up a core focus of our programming) is the ability to maintain an earned position through isometric strength. Commonly referred to as “mat strength,” this ability to maintain tension can mean the difference between finishing a pass you worked hard for, and letting your opponent retain their guard.
Due to the intermittent nature of the sport, adequate metabolic conditioning is also a must. While there tend to be more high vs. medium intensity bouts of work in no-gi as opposed to gi, work-to-rest intervals of 1:3 mimic no-gi competition and have been included into our programming to accustom your body to that type of stress, preparing you to give maximum output when it really counts.
– No-Gi-specific sport needs analysis
– Detailed explanations of basic strength and conditioning principles
– Sport-specific warm up
– Full exercise descriptions with picture examples
– Printable PDF training guide