Conditioning for Continuous Sparring

[lordtariel]

Our sensei is out at the AAU Nationals for the rest of the month so the sempais are running the class. Two day's ago, they had us basically line up and go down the line of sempais doing two to four minute sparring. After running down the line I was completely exhausted and was so sore the next day that I couldn't make it to class. Analyzing how I did, I realized that I moved around far to much and didn't keep enough control. This was in part because I was up against black belts and while they didn't just mop the floor with us, they worked us pretty hard. It was kind of intimidating to go up there, but I actually came away with a lot of knowledge. The other problem I have is poor conditioning. What type of exercising is good for doing continuous sparring like that? Should I focus more on cardio like running or put more effort into muscle building like lifting?

[luckorskill007]

When i was big into sparring my conditioner of choice was jumping rope. Every minute of jumping rope is equal to 3 minutes of jogging. Plus jumping rope will keep you light on your feet which is beneficial in sparring. I would jump rope for however long rounds are, example- 4 minute rounds, do sets of 4 minutes. Over and over. And of course the obviouse conditioning.... just keep sparring. Hope this helped.

[cathal]

So the sempai's went through a pretty rigorous class then. You kind of need that every once in a while I think. Without them it's easy to be complacent and stay in a rut. The sempai's oofer you feedback on your sparring, or did they just cycle you through and do the sparring?

Regarding conditioning, I'd definitely say cardio. Running, biking, etc.

[bushido_man96]

I would do some cardiovascular training, and try to supplement some anaerobic training as well. That will allow you to go into short bursts of speed during your sparring. Also, enconomy of movement is important as well. Make sure you aren't throwing wasted techniques that don't have a chance at landing.

[lordtariel]

The sempai's oofer you feedback on your sparring, or did they just cycle you through and do the sparring?

They offered feedback when they noticed something that needed fixing. Gotta have respect for those guys. I was dead at the end of five sessions. They were up there for the whole class.

The jumprope thing is interesting, I've already invested in a jump rope because I was already told it would help my speed. I'm just having problems interpreting what I've found on websites for different jump rope techniques. I learn better when I can watch someone doing it.

[cathal]

Well that part is easy then. A simple video search with your favourite search engine, say.

[AnonymousOne]

Our sensei is out at the AAU Nationals for the rest of the month so the sempais are running the class. Two day's ago, they had us basically line up and go down the line of sempais doing two to four minute sparring. After running down the line I was completely exhausted and was so sore the next day that I couldn't make it to class. Analyzing how I did, I realized that I moved around far to much and didn't keep enough control. This was in part because I was up against black belts and while they didn't just mop the floor with us, they worked us pretty hard. It was kind of intimidating to go up there, but I actually came away with a lot of knowledge. The other problem I have is poor conditioning. What type of exercising is good for doing continuous sparring like that? Should I focus more on cardio like running or put more effort into muscle building like lifting?

One word:

Anaerobic

Aerobic capability wont get you through sparring, only anaerobic conditioning.

Read this:

How They Train: Conditioning Methods of World Champion Boxer Evander Holyfield

http://sportsci.org/news/news9709/hatfield.html

[Mistassailant5]

Besides the obvious aspect of cardio, muscle endurance is very important too. You can use light free weights using many reps to help increase muscle endurance. If you are doing freestyle or have to take powerful attacks from classmates, work on muscle strengthening and thickening using heavy weights or difficult body weight exercises.

[Kuma]

In Kyokushin we often do continuous sparring sessions, especially for belt tests. The higher you go, the more intense it gets. For his nidan my instructor had to spar 50 minutes straight against a new opponent every 2 minutes or so.

Running is a great way to get in shape for this type of sparring, as because it's so long it does get aerobic. For my last belt test I would work combinations on my heavy bag for 2 minutes and then skip rope for 1 minute during my usual "rest" time. Once you can do that for 10 rounds you'll be ready for anything.

[bushido_man96]

That sounds like a good idea. I suck at rope skipping, though, and usually end up tossing the things aside. I guess I just need more work at it.