no stamina when lifting weights
hoping to get some comments on this.
when i am rolling, which i do twice a week for about 2 hours, i have decent stamina. i can roll steady at over 50% with minimal fatigue as it relates to breathing and acid build up. however, if i am lifting weights, which i dont regularly enough, i get one set in and i am DONE. it is a struggle to do any exercise for any amount of sets/reps and i dont do any heavy lifting. its a fairly balanced routine i guess and it is not that involved. i know that it is a different skill set and type of exercise, but shouldnt my endurance from rolling at least translate a little bit?
The difference is muscle type. Rolling uses primarily slow twitch muscle with fast twitch intermittently when you explode. Lifting weights is entirely a fast twitch muscle workout. In addition, breathing is just as important when lifting as when rolling. Breathe properly, stick with it, and your fast twitch endurance will come up.
Kettle Bells translates lots of edurance over to BJJ/ MMA. If you start on KB start with the basic two hand KB swing and work up from there.
But yes it should translate a little bit but you would be better off changing your routine completly to maybe a full body session three days a week using functional compound excercises and mix in weights and KB cave man style.
for example i do 3 sets of 3 exercises 3 times in a row with maybe a minute break inbetween each set of three.
You do all three exercises continously one after another then take a minute break. then do three more for up to three sets.
Example Pull ups > Dips > BW squats > minute break.
This style will give you good stamina and strengh at the same time. You wont be able to bench 400lbs but you will be well conditioned.
Its EZ to create groups you like. The only exercises i dont group is deadlifts or olympic style lifts.
Tabata's, sledge hammer a tire or slam a medicine ball are great to.
With this style you get more in less time.
depends on how you weight lift i guess. rich franklin uses weights for his mma trainnig.
i personally think they are good. but, like i said before. this is me though. i wrestle or grapple 90 percent. grapple hard. this really increases my endurance, cardio and strength needed for wrestling. people say you are not working on technique. will i drill techniques alot first and foremost. than go hard.
relaxing i find hurts you sometimes. how you train is how you will fight. relaxing in a streetfight or mma fight will get yoiu beat.
one thing that worked the best for max endurance was swinging a 50 pound sledge hammer. i worked up to 15 minutes non stop. sometimes 20 depending on what i ate. lol
that took my endurance and strength to another level.
are exercises like tire flipping, dragging sleds, etc make for better gains than just lifting weights for strength and endurance?
yes, it will increase your bodies energy system but like i said you have strenght but not 400lbs bench strength.
Like Kelby i end every work out with sledge hammer swings for max amount of time for three sets.
I am the complete opposite of this. I lift regularly and train pretty regularly as well but a minute or two into my first roll I am completely exhausted. Like, scary exhausted. Can't catch my breathe, can't get that feeling of taking a deep breathe, and everything in my body shuts down.
I eventually had to go to the doctor over that because there is a difference between getting gassed and what I am experiencing.
"however, if i am lifting weights, which i dont regularly enough, i get one set in and i am DONE"
Pretty sure you answered your own question there, as jason said. 
-Jimmy
@Floyd82- Bodybuilding style weight training doesnt translate well into MMA jiu jitsu. At my gym the meatheads are usually the first to stop showing up after awhile.
Im a 205er and can tire out a meathead in 2min or less of them just being in my guard and me doing nothing except controlling them.
2 words........ Cross-Fit
I had the same problem when lifting. You NEED to eat complex carbohydrates before you lift. NOT simple carbs such as sugar, candybars, gatorade, etc. Simple carbs burn real quick and leave your body tired and fatigued before you finish. Eat a pb&j or maybe just some bread, oatmeal, bagels, beans, yam. etc. Your body will not burn the energy as fast so you will last longer in a weight/stamina exercise. Try it! If you have no success with this yes, crossfit will work great!
I'll dito what a few people have said... 1.) Consistent lifting will help because your body will adapt through consistent progressive training 2.) I don't know what your diet is like, but without enough carbs you will tire VERY fast...complex carbs within an hour of starting your workout will help fuel you for the lifting 3.) When chosing your lifts think multi-jiont movements that incorporate balance and body control. 4.) performing weight that you can only do 1-6 reps of will build power and require more rest time (up to 3-4 min) between sets, weights that you can only lift 8-12 times max will build mass (body building style) and need a bit less rest (1-3 min), and anything you can do mre than 15 reps will build endourance and can be preformed with shorter rests if needed (30sec - 2 min).
Now these are all BIG generalizations and there is variations of these rules you will find all over the place (Cross-Fit, P90X, Muscle and Fitness...etc,etc,etc).
The best advice I can give you is PICK ONE program and do it (don't bastardize 2-3 programs and make something that will only have you spinning your wheels), TRACK YOUR PROGRESS!!!!, chalange yourself to make small improvements in your endourance and/or strength each week, and your diet is JUST as important as your workout routine.
Best of luck man!
Lifting for strength/power is different than lifting for stamina. For strength you can get away with doing it 1-2 times per week per muscle as long as you lift heavy. But that builds a different kind of muscle fiber.
If you want lifting stamina, you have to do higher reps at least 3-4 times per week, just like you would something like running. That builds endurance and causes your muscle cells to create more mitochondria.
Here is a routine that may help you out. It is specifically for fighters/wrestlers who need to be explosive for a long period of time. By explosive I mean that their fast twitch muscle fibers should not become easily fatigued. Lifting isnt entriely fast twitch as your fast twitch muscle fibers will eventually fatigue causing slow twitch fibers to engage and take over. Think of it this way- SLOW TWITCH= bodybuilder muscle, more related to size, FAST TWITCH= sprinter, fighter, running back muscle, more related to power. So you need a program that requires a large involvement of fast twitch muscle fiber and alot of output from your central nervous system (CNS).
Example:
Sample Workout #1 — two days per week
Day 1:
Clean and Press: 15 sets x 2 reps
Curl Grip Chin: 15 x 2
Medium Grip Bench Press: 10 x 1
Deadlift: 20 x1
Abdominal Work
Day 2:
Dips: 12 sets x 3 reps
Clean and Front Squat: 20 x 2
Bent Rows: 12 x 2
Barbell Curl and Press: 6 x 4
Abdominal Work
Sample Workout #2 — performed every workout
Clean and Press: 20 sets x 1 rep
Bench Press: 8 x 2
Barbell Curls: 6 x 3
Chin: 15 x 2
Squat: 20 x 1
Abdominal Work
Rest should be 60 sec. or lower between sets/exercises. I say 60 sec. or lower which means as soon as you feel you can do another set you do it but dont wait longer than 60 sec.
The focus is on low rep, heavy weight but with a high volume of sets. Lower reps allows you to hit those fast twitch fibers again and again without crossing over into the bodybuilder/slow twitch realm. Heavy weight targets your CNS which is where strength and power is going to build the most. High volume of sets and limited rest builds stamina in the fast twitch fibers so they stay primed round after round.
However, Im not suggesting that you never need to include high volume reps to build muscle endurance. The days that I dont lift I do alot of high rep bodyweight exercises such as burpees, box jumps, pull-ups etc. to supplement my lifting routines.
Hope this helps. Ive been using this program for a while and love the results.
-Adam Mays "Courage is endurance for one moment more" "If size mattered, the elephant would be the king of the jungle." 
FREESTYLE AMERICAN SHOOT TEAM Thanks to eagles for the sig!
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"shouldnt my endurance from rolling at least translate a little bit?"
I am sure it does, but look at it from the other way. How many guys you know who lift regularly who try to do the MMA thing and then are shocked when they are smoked in the first minute. You pretty much answered your own question. You are not doing it regularly and this is probably your biggest reason. The two can definilty compliment eachother when done regularly, but either one by itself will most likely not translate well back and forth.
I am just basing this off personal experience, so I am sure there are smarter people out there with better answers.
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"The nation that draws too great a distinction between its scholars and warriors will have its thinking done by cowards and its fighting done by fools."
--Unknown