Grapplers Workout

[Diligent]

Hey, Mike. Thanks again for the workout. I tried it today and it was great. After I did some grip work with the Rolling Thunder and pinch grip, I then did my bw stuff (supersetting handstand pushups with pullups with dips and with neck bridges)...and then I tried what you posted. I did the dumbbell version for a better range of motion. I didn't do exactly all of the exercises that you listed...I took some out and added some.

After my grip work and bw exercises, I did bentover rows, hammer curls, pushpress, tate press and then situps without stopping for 3 sets (of course, resting 2 minutes between the 3 sets). I used 30lb dumbbells, and embarassingly enough, it was pretty killer. It was weird...I was getting the same fatiguing feeling that I get only if I am grappling, as opposed to running or something else.... I didn't do any leg stuff because I am doing balls-to-the-wall stationary bike sprinting intervals tomorrow. I will definitely keep the light weight complexes in my routine...thanks again for the help, bro.

 

[Madmick]

This workout will not be understood by everyone. GPP/ME training for MMA is not what it use to be. For those of you who do it you know the value but for those who dont its your right to argue the fact that you cant see the benefit in it.

Here are 3 more links to check out if you need more information...

http://www.powerathletesmag.com/archives/eight/workout8.htm
http://www.elitefts.com/documents/mma2.htm
http://www.elitefts.com/documents/general_physical_preparedness.htm

I approached the workout with that mindset, and asked direct questions. You didn't address any of my questions. Do you not understand them?

Doing any kind of full body workout that challenges the body is going to yield results; to determine whether or not this program is effective is not the purpose of this discussion. I'm trying to determine if this workout operates on the principles of strength and conditioning that are MOST effective for MMA athletes and grapplers.

 

[Grendel Luke]

Really good complexes mate, have you thought of trying them with either a medicine ball or just a 20kg plate (45lb) to really work your grip?

 

[Mark Limbaga]

Good idea.

What about subing the upright rows for high pulls or power cleans?