The Shintaro Higashi Show - Endurance in Grappling

Episode Date: June 24, 2024

Endurance in grappling and martial arts is a crucial aspect often overlooked. In this episode, Shintaro and Peter dive deep into the intricacies of building and managing endurance specific to grappling sports like judo and BJJ. How do you improve your gas tank? What role does efficient movement play in conserving energy? Shintaro shares personal anecdotes, including his experience with a shoulder injury, and Shintaro and Peter provide practical tips for improving endurance. Whether you’re a sprinter struggling with long-distance stamina or a grappler looking to optimize your training, this episode is packed with insights to help you push your limits. (00:00:00) Introduction (00:00:49) Personal Endurance Struggles (00:01:36) Shintaro's Shoulder Injury and Endurance Training (00:04:09) Endurance in Judo and Efficient Movement (00:07:20) Positioning and Energy Expenditure in Grappling (00:10:31) Training for Endurance in Grappling (00:13:39) Personalized Training and Listening to Your Body (00:16:13) Sprinting and Maintenance for Explosiveness (00:19:15) Using Grappling to Improve Endurance Join our Discord server and start chatting with us and other grapplers by supporting us on Patreon: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/shintaro_higashi_show⁠⁠⁠⁠⁠⁠⁠⁠⁠. Any amount helps! 10% off Judotv.com with promo code: SHINTARO Buy one get one free www.clnwash.com with promo code: SHINTARO2024

Hello everyone, welcome back to the Shintaro Higashi Show with Peter Yu. We're going to talk about endurance and grappling and martial arts today. Endurance. Yeah. Do you have a gas tank? No, I don't. I've always been a sprinter. And before we start, I just want to give a quick shout out to Augustin who gave us the suggestion.

So he's struggling with endurance, you know, despite working out through all his life. Yeah. So, which is kind of in the same boat as me. Like, I've never been a good endurance person. Like, I suck at long distance running. I'm just always huffing and puffing. I was a good sprinter. I've always been a good sprinter.

So, yeah. Like, how do we manage it? Because you've also talked about your endurance. Yeah the lack there the lack thereof yeah yeah so this is the thing right you can increase your gas tank like more gas can go into your gas tank that kind of thing that's just come from training yeah sprinting running all these different things and there's different methodologies to train or you could measure sort of yourself and say how you use the gas in the tank right so not going all out not redlining it how do you recover in between sort of during the troughs of like the the training or the grappling you know so there's sort of two ways to look at it i think the worst thing you

could do is say to yourself hey i have no endurance i have no gas tank and that's what you're stuck with you know right you train a certain way you can have more endurance. You could have more fast-twitch two-way fibers. You could have slow-twitch fibers. Like you kind of train yourself in this way. I'll give you an example. When I hurt my shoulder, I've always been a sprinter, fast, explosive athlete. Long distance wasn't my thing for a long time. When I hurt my shoulder, I couldn't sprint because I couldn't bring my arm forward.

Right? Shoulder pec, I like really injured it pretty good. And like, I don't know. Oh, right before the Olympics, right? Yeah, like. Shoulder pack, I like really injured it pretty good and like, I don't know. Oh, right before the Olympics, Yeah, like 2011. Yeah, yeah. So, during that time period, I was like,

I got to go work out and do something. So, I would do body weight squat and long distance running, like long distance because I couldn't move my arm fast forward, right?

Yeah. And all of a sudden, I'm running 10Ks, no problem. I even did a New York City half, you know, half marathon. Oh my God,

you did a half marathon? I did my God. You did a half marathon? I did, but- You never told me this. Yeah, yeah. Don't Google the results. It's abysmal. It was terrible. Well, you finished it.

I finished it. Yeah, it was 13.1 miles or something like that. Yeah, yeah. You know, that's a funny story, too. I messed up. I drank too much water, so I had to use all the bathroom breaks. Bathroom breaks? I got stuck.

You know, it was just the worst. It was really the worst. You know what I mean? Oh, man. I mean, it's still a feat. Yeah, it was just the worst. It was really the worst. You know what I mean? I mean, it's still a feat. Yeah, it's still a feat. So during that time period, my long distance running got a lot better. I got so much less explosive. You know what I mean?

Oh, you actually noticed that you're less explosive. Yeah, because you take all your fast switch to a muscle fibers. You don't use them for three, four months while my shoulder is recovering. I'm just doing like low intensity or like long distance cardio all of a sudden you're not gonna be able to explore like they used to before ah oh that changes i i guess i know the muscles atrophy really quickly yeah fast if you don't use them yeah and now all of a sudden you know you have sort of this like jujitsu grappling endurance where you kind of like go at a lower intensity, but you could just go for three, you know, four or five, you know, minute rolls, like back to back, you know, for like, I don't know, 10 rolls, you can go 45 minutes,

almost two hours just at a slow intensity because that's the type of endurance that was trained. Yeah. Yeah. You know what I mean? Yeah. So you could trade. So you're saying, yeah, you could definitely trade it. Yeah, I mean, it's just a matter of doing it. I just hate running because it's like a vicious cycle, right? I've never been good at it, so I hate it. And then it's just like I'm not motivated to do it. Well, you played soccer, though, so I don't understand why. No, soccer, I mean, you need some endurance, but soccer is more sprinting.

Yeah, yeah. It's about, you know, if you look at messi the greatest player yeah i i'm a cristiano ronaldo fan but from the last world cup i had to admit that messi's the goat yeah you know winning that thing anyway messi walks around most of his matches that but he sprints when he needs to he's so good at positioning on yeah so he's mid-30s but he sprints when he needs to. He's so good at positioning and all. So he's mid-30s, but he's still killing it, you know? I mean, that's like a thing, right? So he's walking most of the time.

He's sprinting, right? And it's the same thing in judo. You know, if you sprinting the whole time. Yeah, no one can do that. No one can do that. You know, and if you look at some of these best guys, a lot of the times they're like hanging out in between the whistle or like walking out about to stop. They're walking back. They're taking their time. They're catching their breath. Maybe they're fixing hanging out in between the whistle or like walking out about stop they're walking back they're taking their time they're catching their breath maybe they're fixing their belt you know what i mean when you're sitting in top position on the person

you're kind of like hanging on and dripping your body over them so you're resting kind of you're not always fully engaged it's the majority of the people who kind of tell me like oh my endurance sucks i need to work on my endurance those guys just inefficient on their movement you know most of the time right so you brought up interesting points so we talked about sports that require more consistent low level consistent effort constant effort versus this burst of uh action so bjj i'll say it falls to the former on the form. And then judo is more on the, like judo soccer. Yeah.

I think it's more on the ladder. That's not compared to the soccer though. Yeah. Yeah. Yeah. Yeah. The soccer is more popular. But like,

I think, well, so I've always been good at like those sprinting oriented sports anyway. Uh, but so that's why I think there's some would you say and you we talked you talked about efficiency and movement and I totally get that but do you think based on the nature of the sport you think that what efficiency movement means differs yeah definitely like you know you're for instance like

positionally too right so yes the way you move the way you like you know you're for instance like positionally too right so yes the way you move the way you like you know put exert all these things matter like if you're boxing or something you're not clenching your fists throwing haymakers for a minute straight you know you're moving around you're stinging the hand out you're like not throwing 100 punches but you're like kind of bringing it out and a couple of those punches are hard but not all of them are hard you know and similarly with judo it's the case like that but if the person has you in georgian position and they're hanging on you and you have to physically carry their body weight like it's very difficult to

like kind of not use right it's not really efficiency because you physically have to deadlift them up right right you know so you're forced to be in that position as opposed to the other side if you have them in good position you're hanging You know, so you're forced to be in that position as opposed to the other side. If you haven't been in a good position, you're hanging on them, right? So it's, yes, efficiency and movement, but it's just the position that you're forced to be in or the position that you're in, you know, some are much more energy expensive than others. You know what I mean? And BJJ too, right?

I guess if you're on, like if you're in someone's side control and you're trying to escape, that's just a lot because you have to push off the whole body weight. You need to exert a lot more from bottom to get that person up than the top person needs to exert in order to keep them down there. So that's an interesting point. Endurance is not about just going and running marathons. You need to work on your movement as well as your positioning, like your game even. I think that's why you see like, oh, my God, this pro. Or like Kel Sanders could go like an hour of just wrestling everyone

without breaking a sweat because he's so efficient. He knows when to go and then take a break. wrestling everyone without breaking a sweat because he's so efficient he's like he knows when to like go and then take a break or in when black black bats will could you know play 10 white belts or whatever yeah think about it man let's say if you're wrestling and you're wrestling me i have 40 pounds on you and you shoot on me and i'm sprawling on you and dropping all my weight and you get stuck underneath maybe once or twice. You almost take me down, but I'm just kind of dropping my weight on you when I weigh you by 40 pounds, right? You take three, four of those shots, you're kind of getting tired. Oh, yeah.

You know what I mean? I'll do that for two minutes straight and then all of a sudden, you know, I'll snap you down in front of headlock. And now it's very difficult. You're stuck underneath for, you know, the fourth time. Now you're kind of tired. And then when I start snapping and circling, you're a lot more likely to give that position up and then you're going to be much more tired than me.

Yeah. And I can't catch up with you when you try to get around. Yeah. And that's just like a body weight difference, you shooting, you know, and also on the contrary, like same ordeal, like I could take those four shots and kind of get, you know, in on a leg, but you're sprawling. But because I weigh much more than you, much lighter, I might not have the same exertion,

you know? And then all of a sudden when you're a little bit heavier and older and you know what, my back's kind of hurting, I don't want to shoot underneath. So now all of a sudden I don't shoot, right? So if I'm not shooting at all and I'm just kind of going for snatch singles, underhooks, going upper body and attacking the feet, snapping your head down, and you get stuck underneath me twice with a shot. You know, the energy expenditure is completely different, you know? Yeah. And then so I might be not even breaking a sweat, but you might be exhausted. And then people will be like, oh, Shintaro's in such good shape.

Am I really, though? You know? There's a lot of factors to take into consideration there, you know? Yeah. It's so interesting because uh yeah i think i realize that more and more as i get better at judo wrestling and as i get older i can kind of like hang on like if if if you move your hips well yeah you can kind of like hip check or whatever you can kind of yeah yeah compensate for it yeah yeah and then you know judo is a lot more stop and

go it's kind of like the difference between soccer, where it's just continuously going. And the extreme side of that is, you know, like, for instance, hockey. Because you go out on the ice and you sprint around and now you can kind of come back. They like constantly change, like two to three minutes or something. Yeah, you're only playing two to three minutes at a time. Yeah. So that's much more high intensity interval training. And then you have soccer. And then you have all the way on the other side of the spectrum, like a marathon three minutes at a time. Yeah. So that's much more high intensity interval training. And then you have soccer.

And then you have all the way on the other side of the spectrum, like a marathon running kind of a thing. Yeah. You know what I mean? Marathon runners still run really fast though. So they do. They do. But I'm talking about the general 99% of people that are doing this

or running a certain pace, right? Right. Yeah. So we talked about how to compensate for endurance in terms of skill set. Like, positioning, efficient movements, and, like, strategy. Like, grip fighting probably comes in, too. Like, if you're constantly getting outgripped, you have to, like, rip it out. And it's just, you know, that's tiring.

That is tiring. Yeah. And so you need to work on that. That's, like like a you know everyone should be working on that all the time anyway yes so let's kind of move on to this actual conditioning side like how to train for it like um you've done a lot of strength and uh endurance conditioning strength and endurance conditioning, strength and conditioning training at the elite level. So, you know, what is the good way to train for endurance in BJJ or judo?

Like, do you do interval training? Is it better to just go for a long run? Very nice. That's a good question. So there's many different, like, theories about this stuff and you kind of have to really know yourself. And for instance, for me, like we're talking about like, all right, if you go to a tournament, you have five matches to get to the finals. First two

matches are just goes the distance five minutes over time, whatever it is. And you're completely burning yourself out. So now you have 16 minutes under your belt and now you have to go into a third and fourth match. And you know, you have a lot of time in between these matches as well right so it's like being able to recover from things like that like that sort of training is a lot of it's like barbell complex training or like circuit training type behavior because you know maybe like you go to the third match and your forearms are loaded from like you know moving you know doing the judo or like you know cranking out dumbbell presses or whatever the hell you're doing right yeah because you're doing a're doing a circuit, maybe you're climbing rope, whatever it is. So simulating that kind of training is kind of a nice thing.

Uh, that can't be the core of your training because like I said, you have to look at from a contextual standpoint of like where your strength and weakness is are right now I'm in the gym doing mostly shoulder rehab exercises to gain mobility and strengthen the end ranges. Right. So it doesn't look like, you know, that kind of training at all. You know what I mean? Yeah. And then if your biggest weakness is just

you have weak upper body strength, sometimes it's better off just doing bench press and rows and things like this to get stronger, period. You know? Right. Maybe in between weight classes, you need to put on five pounds or you're, you know, you got to cut,

so you're doing a little bit more cardio. It really depends, but I think the best thing you can do is sprints. Sprints. Sprints. Yeah. For judo. For judo. What we're talking about. For judo. Judo, wrestling, like, cardio it really depends but i think the best thing you can do is sprints sprints yeah especially for judo what we're talking about for judo wrestling like high intensity grappling styles right yeah maybe you do jujitsu too and then you know you play that kind of a style then yes that's important but you have to take into account like you know putting tacks on your knees right your tacks on your knees ankles things like that If you have a very slow isometric game,

where you're just holding a spider lasso and you're pulling them in a slow half guard game, there really is no benefit in you doing these heavy sprints because that's just not how you, you know, train, how you grapple anyway, you know what I mean? Yeah. So all these different things kind of matter, you know? I think that's a good point you made.

It's not about like, oh, I get winded all the time at judo or BJJ. And you're like, you know, I'm going to go for five mind runs every day. That's not the best way forward. You probably have to sit down and assess where your deficiencies are, like you said. So you have to get your base fitness level up and then that's like a given and then you you can try to branch out to like try to tailor your training to your style yeah right yeah and i listen to my body you know like right now what i did when i was younger completely different now you know'll do sprints, but I'll have it on an incline.

You know, not because it's harder, but it's just a little bit easier on the knee. You know? And me going to the track and doing sprints, much more taxing on the body as opposed to doing it on the treadmill. You know what I mean? So like, if I feel pretty good, you know, if I have some energy conserved or whatever, I know Monday and Tuesday is not going to be as intense. You know, it's a Sunday. I've recovered on Saturday. Then I'll go to the track and blow it out. You know, if I have some energy conserved or whatever, I know Monday and Tuesday is not going to be as intense. You know, it's a Sunday.

I've recovered on Saturday. Then I'll go to the track and blow it out. You know what I mean? That's what I did maybe two weekends ago. Right. I was at the pool with you and me all day on Saturday. I had like a chill Saturday. And then Sunday morning, I got up really early, went to the gym.

You know, that was the time that's like, no one's in there. After that, went to the track and then did six you know top speed 100 meter spreads and dude i was wiped for like two days straight i was like literally like i almost was like what the hell's going on with me but you need those because and you can't just go to the track and do that because you'll blow your hamstring out if you're a certain age yeah you know so there is some sort of a maintenance thing that i do for instance like today is friday tomorrow's Saturday. I didn't sprint yet this week.

Yeah. So tomorrow. You need to recover. Yeah. I mean, because like I had like a different kind of a schedule, but I haven't sprinted at all this week. Last Saturday and Sunday I did. So tomorrow I have to go to the gym in the morning. I'm going to do sprints on a treadmill, right?

At an incline. And, you know, it might be slightly longer, right? As opposed to like cranking it out to the maximum 14, 15 or whatever it is at an angle, like blowing it out for 45 seconds. I might just kind of go maybe like 11 or 12, like a minute and a half or something. You know what I mean?

Yeah. Oh man, that would be like a 400 meter dash. That's brutal. Yeah. That's the worst rate rate i used to be on the track team and that was 400 and 800 that's the worst really tough type of race i mean if you're doing judo you're never really sprinted for that long anyway because every exchange what is the maximum of that like 30 seconds on average 25 seconds so you're never really like going all

out for more than 30 seconds at a time, you know? Yeah. Yeah. And then even if you blow it out one exchange, you come back, it's like, all right, go for a bad Tomonagi. They land in close guard. You hug them for a little bit. You catch your breath.

Take a break. Yeah. Maybe next exchange, they look for a drop Senagi. So you anticipate that you sprawl to the side and just kind of hang and you're like, put your weight on them and just hold them there. Now you got a nice 40 second break. Yeah. So like when you're on the treadmill,

when you're doing these sprints, people are like, how many seconds do you go? How many seconds do you recover for? A lot of this feel. Yeah. Just to know how long it recovers from my heart rate to go from one 70 something back down to like one 20,

you know? And then, right. So I could kind of gauge myself for how long it'll take in competition or in training. Yeah. So, so you can kind of like tailor your game around that. Like the recovery. Yes.

And I'm not trying to like, you know, be a second faster on the thing or do, you know, 10 seconds long. I'm not really trying to do progressive overload with the sprints. Mostly majority for me now at 40 is maintaining that, right? I've always been explosive. I'm still really explosive. You know, any grappling gym you put me in, I will out-sprint most guys.

99% of the time. I'm, you know, a great sprinter. Well, most people don't... They don't sprint. Yeah. Yeah. Yeah, like I think the last... I try to sprint like here and there

but I don't I don't sprint like you do in any jiu-jitsu gym in the country and I'll be the top 10 fastest guy in sprinting in that room

I guarantee it what's your what's your 100 time I have no idea I'm just talking shit right now Eugene's a top sprinter

Eugene's great he still competes he competes in the masters nationals stuff like that his mom's a sprinterinter he still competes he competes in the masters nationals stuff like that his mom's a sprinter you know what i mean and uh she's like a world champion by the way guys like eugene's mom she this tiny lady is still probably can sprint i'll sprint yeah she was top 10 in the world in her age category yeah it's sprinting so you know it's in the family

and yes i'm talking talking out of my ass here but you know eugene has a certain level of sprinting so you know it's in the family and yes i'm talking talking out of my ass here but you know eugene has a certain level of sprinting you know what i mean like track and field level sprinting i'm not talking like internationally like we're saying but i'm not talking about that but like yeah master level nationals like he's not in last place when he goes to these things you know and i sprinted alongside of him and you know yeah you know i mean i'm pretty fast you know yeah pretty fast yeah well that's a that's impressive so so i i had a question um i'm trying to pick your brain um so you know how so we we've talked a lot about running like a you know um uh for your endurance right like sprinting and just like going for a long jog

but a lot of times i just hate running and then to go sprint it's like i don't really have space yeah you know like it's like annoying so what i try to do is uh when i go to the gym i don't really lift heavy anymore i just do a lot of body weight exercises just a lot of reps and then i get winded and then i tell myself that that should help with my endurance yeah it does you think yeah you think it does better than nothing i mean it's just i know that it's better than nothing but it's like like if i do all this comp i guess like you know what um crossfit is kind of like this i guess like all this like repetitive repetitions and what do you think about that yeah no help you know uh you do that and then you have judo a couple times a week and even in judo like you could train

you know in that session for the purpose of getting in better wind like for instance i'll tell you you go with somebody very difficult or something, you know, and he, like, gasses you out, and you go with someone lighter and smaller, and you just kind of move and use that whole time to, like... Recover. Recover, but then a lot of flurries,

a lot of movements, a lot of scrambles to, like, get your heart rate up and then rest by just gripping and keeping them away. Get your heart... Go for another scramble, rest, and keep the gripping away. You know, that way you're more in control of your training, your gas tank,

as opposed to like, all right, if I go three black belts back to back, you know, and then... It's like fight or flight, yeah. Yeah, then the third guy passes my guard, he's like holding me down, like I'm just squirming underneath him, can't catch my breath, he goes knee on belly and I have to tap to that, you know what I mean? Yeah. That's not really helpful because, you know, first of all, I'm tired. Second of all,

you know, I'm not really working on recovering my, my gas. I'm just, you know, you're being forced to redline. Right. And then sometimes you need that a little bit because you might get put in that position, but you can kind of go up and down, up and down, up and down. And then, you know, train this way in the room. And i think that's one of the best ways it's overlooked you know people think oh man i'm getting gas in the room i gotta go out to the track and do sprints or do this kind of training no you gotta do judo for the sake of improving your endurance for that sport by doing that sport so you almost have to have these like micro endurance goals within your judo training period. Same with jujitsu also, you know? Yeah.

That's a, that's a good point because yeah. Like why, why do people say, oh, I, I have terrible endurance doing judo. So I'm going to, I'm not going to do judo. I'm going to do something else too. But you can, you know, not everyone has the time to like do extra stuff. So yeah, you can definitely maximize your training optimize for endurance it's funny because i just had this conversation this morning with a older heavier purple belt today oh yeah yeah what did what was his question yeah well

he didn't ask me a question he was gassed yeah and i was like oh yeah let's go and then he goes you know i'm shot i'm too tired i can't you know yeah and then later on he's like oh i gotta work on my gas tank and i gotta go for go do sprints or something you suggest friends are like listen man you should have gone with me told me and i will we would have just moved around so you could have had active recovery and then once your heart rate was elevated you know like you communicate this stuff for me because i'm not an asshole in the room you know i'm the nicest guy to train with right train with, right? Because there's so much experience. All right, so we would have kept the intensity low.

You would have recovered two minutes and that would have increased it and your heart rate would have gone up and then we would have reduced it up, reduced it, reduced it, right? To where you're not redlining, you're recovering, but you're still getting

a six-minute roll out of me. And then the minute, you know, break in between after me, like by then you could go back and go out there and go hard again. And that's 10 times more beneficial than just sitting out waiting to go to the track later on and do sprints. I bet you, he didn't go to the track today. I mean, that's the thing. I bet you he's not doing it. You know, he's got kids, family. I bet you a million dollars that he's not at the track right now running. Right. It's just a missed opportunity. So you have to

be able to communicate this stuff and then have good training partners to kind of like communicate this stuff with and have and that kind of makes all the difference really you know yeah i mean that's uh that's like the official use of time like i what what what what was his response to that i'm just curious did he take it well no i mean i didn't really go into it too much and then we he's like yeah okay next time whatever and then we started talking about watches and you know stuff like that bullshitting that's a more fun yeah fun topic yeah but you know it's like uh yeah that that's the best way to build endurance you know you're there anyway you have six rolls yeah you know you don't have to go hard for all of them as opposed to going hard two in a row sitting out two whatever it is just do all of them but vary the intensity and all of them you know and then if you say let's

go light you have to meet it and then you have to kind of be able to communicate know the people in the room who can kind of adjust with you you know and it happened to me last week when i was like when i was achy tired my back was hurting i wasn't warm yet i told the guy let's go light because i'm not warm yet and they fucking went berserk. Oh. You know, they're on my list. How did you deal with that? Not good, man.

I took my back. Oh, gosh. Now they're on my list. I'm like, you know, forget that guy. I'm never going with that guy when I'm not warm or not ready

because now I know how they operate. You know what I mean? I'm not going to sit there complaining bitch about it and then talk to them like, hey man, pull your side like that.

That really made me uncomfortable. I'm not going to do that but they're on a list yeah yeah yeah like you'll you'll like it's like oh you're gonna try not to you know right like you'll think twice yeah you know how like in business there's like market segmentation yeah yeah in this segment now of that variety of grapplers. And then that's on the flip side, from his perspective, he lost a roll. Like he now, whenever maybe he wants to go six rounds in a row, but he may have trouble finding a partner. Yeah. And you know what?

If I'm not warmed, it's the second roll and that person has their hands up in the air he's gonna look at me want to go i'm like nope or yeah i'll just like go i'll just go right off the rip pretty hard you know yeah yeah because i know that person can't flow or roll or light or there's no other objective but to beat me right yeah and that's not very yeah yeah i can't work on anything then. You know what I mean? Yeah. So you need to have a, we discuss a lot, man. I think this is good because it's like, Yeah, you got to be, Yeah, this is like a,

you have to have a wide, like you have to be able to go with anyone really. Like, complete beginner to the expert or like an athletic beginner. Yeah. All, everyone,

you need to, I mean, that just, you know, it's not just about me, you being nice. It's about, you can view it as like, oh, this is how I optimize my training too. I mean, that's like a point too, but like double benefits. Like you're nice to everyone.

So everyone wants to be friends with you. Yeah. And also that means you can train more. Yeah. And you know, I went with more yeah yeah you know i went with the white belt today after i went with the black belt today and uh i'd never worked out with this guy before so i was a little bit like oh man i don't know if it's yeah yeah and then you know i let him pass me and then he was like not like freaking out and then i was working on different

escapes from bottom you know so he would pass i would escape pass i would escape pass i would escape and it was just like that kind of on repeat and then it was great for both of us really you know yeah and you can work on his like yeah guard passing and same with judo same with judo yeah the problem is if i'm who i am in the dojo if i'm a sensei everyone wants to kill you every single round so it's not easy to be the sensei in the room either. You know what I mean? But if you're not in that authority position where you have a target on your back,

it's very easy to say to your friend, like, Hey, let's just go to the back and drill, you know, let's just work on these things. I want to figure out this issue here. And doing that is probably good for your gas as opposed to just sitting on

the side and doing nothing. Yeah. Yeah. Yeah. You know? So, all right. So let's recap. I think we covered a lot of topics. I think we started with, you know, differences in sports.

Like, is it a sprinting sport or more of the sustained intensity sports? I think we kind of said BJJ would be more on the sustained intensity. I guess it depends on your style though like okay yeah we move on to your personal style some judo players are like that right like just kind of like you they grind you down not not about explosiveness and then at the end they'll catch you like in the fourth minute third third minute, you know, then also you can, yeah, you definitely can train outside of your grappling sessions to, you know, win sprints. Um, but I think the point is that you have to, it's not just about like, oh, I'm going to go out to a sprint. So you have to listen to your body and then you have to, uh, address your baseline deficiencies. If you're weak in general, if you're not fit or you've never worked out, your endurance

is not going to be completely better by just doing sprints. You need to lift and then get your basic fitness up. And if your body weight and body fat is the cause of that, go for a low intensity run. Just try to lose weight first. If you're too fat, you can't really sprint you hurt your knees right yeah and then also we talked about like the skill side like your game um with being more efficient in your movement your strategy that helps you know grab gripping and all that. And finally, I think, what do we do? Oh, what did we just talk about?

What was the last one? I'm forgetting. I don't know. Oh, being more structured in your training. Yes, endurance. Yeah. Whole grappling by doing grappling well great grappling yeah no i think that i feel like that is the one of the best advice like work on your

technique like a lot of us are hobbyists it's like a blessing to be on the mat anyway blessing like one hour two hours we have i know we all have busy lives this is not the you know we all have busy lives. We're not getting paid to do this. So maximize that time. Don't sit out the rolls because you're too tired. Try to find another person that you could do a flow roll with or just like a light randoi. And you can manage your heart rate that way. Just keep it up, elevate it. That means you have to be able to

do all kinds of training, right? Like light, flow, or intensity when you want to pick it up. And sometimes you can't control that room because it's a top-down thing and the intensity of the instructor kind of bleeds over. But you could be the change in that gym and saying, hey, you know, I'm nursing a shoulder thing. I want to just kind of work on these positions.

And you're talking to the person and the guy starts going berserk. He's like, hey, hey, you know, saying in a way where it's like, hey, can you just, you know, I really want to just like, hey, let's reduce the intensity a little bit, you know, whatever. The way you say it kind of really changes the game. Yeah. Wow. You got to work on your social skills too. You really do, man.

You really do. Yeah. It's like, you know, my high school wrestling coach always said, like, wrestling is not an individual sport. It's a team sport. You know, I think I didn't really get that until like later in my life because you need the, you can't train any other grappling arts by yourself. That's why it becomes a team sport. You have to, yeah, you can't be an Olympian by yourself, basically.

That's for sure, man. That's for sure. Yeah. So be a good teammate, you know, and follow all the things that we just said. And yeah, it'd be good. I got to, I got to do a lot of these things. Yeah. I think everyone does.

Me too sometimes. Yeah. Yeah. All right. Anything else? Oh, wait. We have to thank our sponsors. Sponsors.

Gosh. Jason Lovangio. Thank you very much for sponsoring the Shintaro Higashi show with Peter Yu. Judo TV. Use discount code Shintaro Higashi brand. Thank youn skincare also thank you skincare for yeah discount code buy one get one free shintaro 2024 on their website yeah thank you guys yeah yeah all right that's it and uh thanks for listening i will see you guys in the next episode