With stacking a person while lying on a mat on their back will swing their legs up and over their head in an attempt to touch the toes on the floor near ones own head. This can be hard if one has a stiff back.
As preparation for stacking there is something that can be done easily. Rolling requires a combination of speed strength, muscular endurance and static strength. This is a hard combination to train for outside of actually rolling against someone else.
There are styles of workouts that are intense enough to rival that of a grappling match. These workouts are circuit training and that of tabata protocol. Both are intense workouts. When the exercises performed are geared towards a specific sport such as wrestling, MMA or Brazilian jiu jitsu for examples the exercises can provide an excellent workout that provided benefits to those activities.
Developing a workout that will give a hard workout and provide benefits for a sport can be difficult to find unless one has been exposed to such workouts. The fastest way to learn about these workouts is to locate a training source.
Brazilian jiu jitsu is a martial art that has similarities to wrestling. It involves stand up attacks and defense as well as techniques while on the ground. Brazilian jiu jitsu (also know as BJJ) is best known for the techniques that are done while on the ground. To be better able to perform the moves used to submit and defeat an opponent it is best to be in good physical condition. Here are some body weight exercises that are useful in Brazilian jiu jitsu.
Ground fighting and wrestling use a large amount of movement of the mid section. Because of this the condition of your core muscles is very important. The core muscles help to stabilize the body and make it easier for the extremities to have a base to move from.
One exercise to strengthen you core is started by laying on the floor belly down. Now prop your upper body up on your elbows. Next get your legs up on your toes so that the only points of contact on the floor are your elbows and your toes with your body straight like a board. Hold this position for thirty seconds or so then lower yourself back to the floor. Repeat this a few times.
BJJ involves pulling an opponent in to your guard, pulling them so as to sweep them onto their backs, and pull an arm such as when doing an arm bar. Because of the pulling motion used for attacks as well as in defense exercises that utilize those muscles are beneficial. A sample body weight exercise for BJJ is the basic pull up. The pull up will strengthen and condition the biceps and the back muscles (lats) to better pull in towards the center of your body. Because the pulling action in BJJ is not over your head as in a traditional pull up a variation is useful. The variation I like can be done on a weight bench. Lie on the bench as if you were going to bench press the bar that is set up there. To do the variation grip the bar as if going to press it however while keeping your body stiff and straight pull your upper body up to the bar. If done correctly when you are fully raised by pulling on the bar, only your heels will be touching the bench. Do several reps and sets of this.
By just doing these two exercises you will become better conditioned for this sport / activity. These exercises also have the benefit of helping you have a healthier and stronger back. Fewer soar backs is something we nearly all can benefit from.
Jiu-Jitsu Championships, The Exercise Benefits of BJJ
The Exercise Benefits of BJJ