Issue 095
December 2012
Bored of fight-specific strength and conditioning? Let ‘general physical preparation’ uppercut your cardio and KO that monotony
Barry Gibson
Strength & conditioning trainer
Barry Gibson BSc and MMA-CSCC is the owner/founder of GrappleFit Training, and an S&C coach focusing on combat sports.
It’s time to improve your general physical preparation (GPP). Over the years I’ve been involved in combat sports, as a competitor and a coach, I’ve noticed fighters tend to follow two trends: training like a bodybuilder and sparring to get fit.
Now the tide is turning thanks to forward-thinking coaches who have realized sparring is a limiting task in terms of getting you fit. Drills can make you technically proficient and sparring makes you sharp, and yes I do believe sparring is important, however, it can take its toll on your body. And as the intensity increases, so does the injury rate – which will keep you out the gym.
Also, it can be a problem if you have a certain level of competency in comparison to the partners you train with. ‘Coasting’ often occurs and that can lead to a false sense of security. But the true issue here is that you get a level of ‘active rest’ that does not occur in exhausting fight circuits or, for that matter, GPP sessions.
WHY PERFORM GPP?
The principle of specificity is not followed at all doing GPP. As you might have guessed, by its very nature it is ‘general.’ GPP provides a broad base from which to develop athletic attributes such as strength, power, speed, agility and endurance.
So, here are my top-five drills for improving your GPP and providing you with an awesome athletic base from which to develop your MMA skills and move into sport-specific preparation (SPP). With the following drills you can perform them for sets and reps or you can put them together in an interval-type circuit to perform for rounds. It’s up to you. These will keep you ticking over in your off season, if you follow one, or even if you are having a ‘de-load’ week.
1 SQUAT THRUSTS
Sometimes known as mountain jumpers, these can give you a kicking – big time. Start in a push-up position and ‘jump’ your knees and feet under your chest. Olympic judoka Brian Jacks could hit around 120 of these in 60 seconds.
2 BURPEES
These are to be done the Grapplefit way: push up at the bottom and jump at the top. Any of you with military experience will remember these as ‘bastardos.’
3 SLEDGEHAMMER SMASHES
Get a big tire and a 10lb hammer then go to town. Vary the angles and smash the tire with a good degree of bad intentions.
4 CRASH MAT TUCK JUMPS
These are a particular favorite of the Grapplefitters training at my facility. Perform them for time and try not to let your form slip. Get your knees to your chest every time.
5 SLED DRAGGING
Load a heavy sled, attach a rope and drag your fat behind into shape. Pull it forward, backwards and sideways, from seated, from lying down and any other way you can imagine.
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