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.