I made this a new post as a follow up to my post about changing up my exercise base to go along with my BJJ training.
I have been working to increase my all around strength to improve my grappling. Some feedback. I really feel my overall strength has improved (and my logbook also shows this) consistently since I have been black boxing, my cardio is very solid. Here is where I am struggling.
I started attending the no gi classes in addition to the gi classes and in the no gi classes we end up rolling for about 45 minutes. I am absolutely hell on wheels for the first 20 - 25 minutes then I start losing my strength. Not my cardio. After each round I can rest and control my breathing fairly easily. But my strength seems to ebb very fast from here out. Last night in the last round of the night we were about 3 minutes in and I had been swept and I was actually thankful for being able to lay on my back for a moment, but I couldn't even muster enough strength to get a good lock to keep him close. I ended up tapping because I couldn't stop any of his transitions.
In looking at most of the xfit workouts that are metcon based they seem to last in the 20 minute range. I was wondering if they were not long enough. My two thoughts for adapting my training program are.
1) Should I increase the length of my metcon workouts gradually to get into the 35 - 40 minute range so that I am better prepared for the longer amount of time on the mat and the variety of energy systems being taxed?
2) On my black box exercises should I change my rep program to a higher rep schema instead of a lower more power based attack. Currently I am randomly changing up my reps on my strength exercises from 1 to 3 to 5.
I don't want to change my reps as I feel my power is increasing dramatically and I think I am starting to develop a power bias
. I can specifically isolate the muscle groups that are fatiguing and it is my arms, legs and hands. Really not much left after that I know but I just wanted to make sure to share all the info I have.
Any thoughts would be greatly appreciated.