Grapplers Workout

Here are 2 workouts that we use with our grapplers. These workouts are not for the weak hearted or people who are not going to push themselves to the max.

Do get the most out of the workouts you need to find your weakest exercise and use that weight for the entire workout.

Barbell Complex for Grapplers
Barbell Medium Grip Upright Row x 4
Barbell High Pull Snatch x 4
Barbell Quarter Squat x 8
Barbell Squat Push Press x 4
Barbell Good Morning x 6
Barbell Back Squat Jump x 4
Barbell Overhead Triceps Curls x 4
Barbell Narrow Grip Upright Row x 4
Barbell From Hip High Pull Snatch x 3
Barbell Wave Squat +Back Squat + Squat Jump x 15+6+4
Perform in a non-stop, continuous order as listed above :
10 exercises with a total of 66 repetitions/set. The number of repetitions can be changed in order to satisfy different goals

Dumbbell Complex for Grapplers
Dumbbell Upright Row x 3
Dumbbell High Pull Snatch x 3
Dumbbell Rotational Squat Push Press x 3
Dumbbell Bent Over Row x 3
Dumbbell High Pull Snatch x 3
Dumbbell Alt Lunges x6+6
Perform in a non-stop, continuous order as listed above. Go through the exercises (a cycle) once for beginners, then gradually increase the number of cycles to two, to three. Also for a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased.

 

Barbell Wave Squat: Is a combination of series of quarter squat and a short jump up. During the exercise get back toward on heels (hamstring) during the quarter squat, and holding the perfect vertical body balance jump up getting on balls

 

What kind of weights do your fighters use for these complexes?

 

Interesting. 2 days ago, i was thinking about complexes and created some for fun. Yesterday Alwyn Cosgrowe published an article about them on elitefts and today you post some here .
I have never done some but they will be one of the first things i gonna do when i can work out again because they sound like a lot of fun.

 

Dude, that's pretty neat. Definitely an ideal workout for grapplers. Thanks.

 

I have done lots of work with coach Javorek. he did 2 interviews on our eastern European training secrets CD series www.easterntrainingsecrets.com where he talked about program design with complexes and how to get the max out them for grapplers.

For weights. You need to "Pre-test" the exercises to find out which one you are weakest at. Then use that weight for the complex...Keep in mind this is one exercise after another with no rest. It is awesome for grapplers and MMA

I saw Alwyn's email about them...Coach Javoreks has been around for a while and is world famous for his work. Coach and I are in the process of coming out with a complete guide to strength and conditioning for combat sports using the training methods we use at Grapplers Gym along with Coaches programs. Awesome stuff let me tell you.

If your looking to try them out start with the dumbbell complex with like only 20-25lbs and give it a go once...You will see the value in this training for grapplers.

 

What weight would someone like me (155lber) start out at. Keep in mind I am stronger than most 155lb wrestlers.... I don't want to go too heavy, though, 'cause my joints don't need that at all coupled with wrestling...but 20-25lb dumbbells sounds like weiner weight for me (not trying to sound pompous, just realistic)...

 

60% of your one rep max for your weakest exercise is a good place to start

The point of the 20-25lbs is to get a feel for the workout.

Here are the reps we work with some of our more advanced athletes with a rest of 30seconds - 1 min.
Dumbbell Upright Row x 12
Dumbbell High Pull Snatch x 12
Dumbbell Rotational Squat Push Press x 12
Dumbbell Bent Over Row x 12
Dumbbell High Pull Snatch x 12
Dumbbell Alt Lunges x12+12

 

Ok, I might try that. Thanks again.

 

remember start off small and work your way up. Its about conditioning and not overall strength

 

So do you periodize your strength training? Because im coming to the end of a power conversion phase and was looking for something new for ME, i think this would work nicely. How often a week do your grapplers do this? Is this a year round thing for your guys or do you only keep them on it a few weeks? Also, do your guys do any max strength work in addition to this?
Basically im just looking for an idea of how you lay out your training schedule when concentrating on this type of endurance.

 

Yes we do work off a periodized program and we are starting the ME phase of it for our high school athletes.

As for the workout that I posted this is just an example of one workout out of our program.

Are athletes train 3x a week and the conditioning phase is 8 weeks long.

I can tell you from experience that this program is great and will take your ME to new levels.

Hell Coach Javorek is in the Hall of Fame for his coaching methods so every world wide knows that they work.

 

This looks good. Can you describe the rotational squat? Also, about how much time does it take to complete one cycle?

 

Dumbbell Front squat, with a rotational press at the top.

For the higher rep workouts it comes out around 2 minutes

 

The only thing I could question is the quarter squating. I can't think of a reason to do this, but I can think of reasons where full squating comes in handy.

 

Please explain why you have quarter squats and overhead tricep extensions with the same weight and reps. I dont get it.

 

Barbell Standing Quarter Squat and Raise Up On Toes: same exercise like barbell back squat. The difference is that is performed instead of deep squat just a quarter squat continued with a raise up on toes, sorry left off the toe raises part

reason for 1/4 squats is to be able to take a boring exercise like calf raises and make them harder. This is not a strength workout it is for muscle endurance.

The weight for the workout will not change from exercise to exercises, it is just one fluid rep till the entire set is completed. I know this is not your normal bodybuilding workout but try it and you will have the answers to your questions

 

Eh last time I checked, ain't no body builder works outs here. Might want to watch statements like that. Meant to or not, that was rather back handed.

 

Sean,

Last time i checked most posts in this area are asking to "Check my program" and its your normal 3X10 workouts or something out of Muscle and Fitness

Was not pointing the finger at you with the bodybuilding comment, but hey what can you do......

 

And most of those posts get locked or shredded which means you probably don't read a lot of the posts here.

To be quite honest, I have some reservations about this workout but didn't say anything because I am no expert. However, doing good mornings for the same weight as say the tricep curls screams to me as useless really. I don't know about you, but at 205, the people I grapple with require a hell of a lot more strength then that.

With that being said, the whole idea of doing one set and moving on could have some advantage for the person who is spending a lot of time doing things like stand up and grappling since there wouldn't be a lot of time to do a full powerlifting-esque workout. I just think the weight is a little screwed.