This is an obvious one. Running is an excellent tool to increase cardio and different forms of running can bring a variety of benefits. A more in depth article on sprinting vs. long distance can be found at TheWarmUp.com by Emily Elveru (https://classpass.com/blog/2016/05/04/which-wins-wednesday-long-distance-vs-sprint-training/). She explains sprinting brings building of muscle and with it longer performance with those muscles. While your cardiovascular systems aren’t being improved, the muscles are able to store and use energy at a more efficient rate. She then brings the contrast of long distance running providing cardiovascular improvement with an increase of blood and oxygen flow to heart and lungs. She concludes with a similar belief to ours: incorporate both.
Swimming can be an extremely useful tool to incorporate into your training. Swimming leads to improvements in muscle endurance, strength, cardio, and mobility. On top of that there is very little impact on joints as it works nearly every muscle in your body. We also recommend a combination of sprints and distance. If you’d like more info on the benefits of swimming, here’s an article from livestrong.com (https://www.livestrong.com/article/328069-is-swim-training-a-good-cardio-workout/).
Crossfit is a great endurance simulation of a wrestling match. They’re generally a shorter length of time, with constant movement and moments of explosion. Cardio and strength is a factor. However, while many Crossfit athletes are focused on finishing as fast as they can with the heaviest weight they can handle, we cannot stress enough the importance of perfect form. It is better to go with less weight and with perfect form to avoid injuries. Be sure to stay tuned to see which Crossfit workouts we like best!
Perhaps not as obvious of an answer, but here at H1story we are firm believers of using every tool possible so long as it’s beneficial. And what we have come to learn is that sparring, especially for those who are naturally more tense, can be an effective tool to increase endurance. Sparring allows you to be aware of positions, situations, and increase wrestling IQ. This leads to knowing exactly when to explode and to not tense up and waste energy when unneeded. This leads directly to our last tip:
Whether it’s tension in muscles or the mind, both drain energy from your body. Slow down your mind. Take a deep breath in. Slowly exhale. Your mind is aware yet you are almost on autopilot. Slightly perplexing but this generally the basis of meditation. We recommend highly taking 5 minutes everyday to meditate. Visualize. Learn to conquer your own body before you go on the mat and fight to conquer the opponent’s.