What is the best way to get stamina for grappling/mma and kick boxing.?
I am good at fighting and can beat people that are stronger then me but now after years of weed I run out of energy and loose after like a minuet of winning.I quit smoking and I know about conserving energy but i still dye out quickly. It is very depressing to have to loose to people for that reason alone and my confidents has dropped since I fought again and found this out.
As many have mentioned, running will build your aerobic base. That is a very important first step.
Aside from cardiovascular endurance, you must also consider musclular endurance. You can have an amazing wind, but what if your muscles are giving out on you long before your lungs? You need to have both.
There are excercises out there that mimic the strain that these activities (grappling and kickboxing) will put on your body. However there are too many variables within each discipline to truly cover everything with only a few excercises. That is why many say that "the best excercise for grappling is grappling" and "the best excercise for kickboxing is kickboxing."
That being said you should try some supplementary excercises on the side, nonetheless. I'd suggest...
Fartlek running. Run for 20-30 minutes at varying speeds. Whenever you feel like sprinting, sprint! Whenever you feel like taking it slow, take it slow. But over the course of your run, just keep switching it up. It's a surprisingly good workout.
The reason why many advocate fartlek training over normal distance running is because, during a match, you'll often have to switch gears. One minute you're going slow, but in the next second, you're exploding into motion! Fartlek mimics the situation.
Of course, there's no reason that you couldn't do both Fartlek and normal jogging.
And here are some conditioning drills that help both muscle endurance and cardio (for high-output situations).
Tap-sprawls. Get a timer, set up either 2-3 minute rounds. Find a partner (or a wall) and stand in front of it. Reach out and give your partner (or wall) a chest-level high five with both hands, and then you sprawl. Once you've sprawled immediately throw yourself up into a crouched position (using your arms), stand up, and repeat.
*Make sure that you use your arms to slow your descent on the sprawl, as you're not actually sprawling on anything, so that you dont hurt yourself. It'll work your muscles more too.
Burpees. Set your timer for either 30 or 45 seconds. Begin in a squatting position. When its go-time, throw your legs back so that you're in a pushup position. Do a push up, return to a squat position, and jump AS HIGH AS YOU CAN. When you land, repeat the process until the time is up. Do not get lazy; always jump AS HIGH AS YOU CAN.
Spider-walks. (This one requires a good bit of space). Find a lengthy space. Go on all fours (feet and hands), and walk across the space. Once you've hit one end, turn around and go back to your starting space. That's one lap. Either do 5 in a row, take a 15 second rest, and start again... OR, be brave and try doing it for an entire 2 or 3 minute round.
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