As an athlete, one of the most important aspects of your training is developing your energy systems to be as efficient as possible. This is especially true for grappling sports, where the demands of the sport require a high level of energy and endurance. In order to be successful in grappling, you need to train your energy systems to work in harmony and adapt to the specific demands of the sport.
There are three main energy systems that are used in grappling: the phosphagen system, the glycolytic system, and the oxidative system. Each of these systems plays a different role in providing energy to the body, and each one needs to be trained in a specific way to optimize your performance.
The phosphagen system is the first energy system that is used in grappling. This system provides energy in the form of ATP (adenosine triphosphate), which is the primary energy source for all muscle contractions. This system is used during short, intense bursts of activity, such as lifting a heavy weight or performing a power move in grappling such as a takedown, pass, sweep or submission. To train this system, you need to perform high-intensity, short-duration exercises such as weightlifting, plyometrics, and sprints.
The next energy system that is used in grappling is the glycolytic system. This system uses stored glycogen (carbohydrates) to produce energy for muscle contractions. This system is used during moderate to high-intensity activities that last for longer periods of time, such as a manuvering for superior positions or gross. To train this system, you need to perform moderate- to high-intensity exercises such as interval training, circuit training, and endurance training.
Finally, the oxidative system is used during low-intensity activities that last for long periods of time, such as long-distance running or a marathon. This system uses stored fat and carbohydrates to produce energy for muscle contractions. This energy system is critical for full match stamina and recovering between rounds. To train this system, you need to perform low-intensity exercises such as long-distance running, cycling, and swimming.
In addition to training your energy systems, it’s also important to develop different types of muscle strength to be successful in grappling. This includes isometric and explosive strength. Isometric strength is the ability to hold a muscle contraction against a constant resistance, such as holding a heavy weight in a certain position. Explosive strength is the ability to generate a lot of force in a short amount of time, such as performing a power move in grappling.
To develop isometric strength, you can perform exercises such as isometric holds, static holds, and isometric contractions. To develop explosive strength, you can perform exercises such as plyometrics, Olympic lifts, and power moves.
One of the best tools to assist in these forms of training is Suples Bulgarian bags. Bulgarian bags are a versatile training tool created by Olympic Level Wrestlers that can be used to develop strength, power, and endurance. They are perfect for isometric and explosive training, as they provide a constant resistance via centrifugal and rotational opposing forces. Bulgarian bags can be used for a variety of exercises such as spins, squats, and snatches.
In conclusion, training your energy systems and developing different types of muscle strength are crucial for success in grappling. By incorporating exercises such as weightlifting, plyometrics, interval training, and Suples Bulgarian bags into your training routine, you can improve your energy systems and muscle strength, which will ultimately lead to better performance on the mat. Remember to always listen to your body and adjust your training accordingly to avoid injury.
The Gentle Art Academy is the only certified Suples studio in Singapore with authentic Olympic Wrestling coaching which will take your grappling to the next level. We look forward to getting on the mats with you!