Issue 091
August 2012
Because necessity is the mother of invention after all
Barry Gibson BSc and MMA-CSCC is the owner/founder of GrappleFit Training, and an S&C coach focusing on combat sports.
I’ve recently had the opportunity to play around with a Versa Climber, which I was reviewing for Train Hard Fight Easy magazine. Now, as regular readers may be aware, I’ve never been one for advocating machines. But as far as cardio goes, the Versa Climber, a full-body ‘climbing’ machine, is great. I was using it as an interval for the ‘Fight Day’ circuits that have become so popular at my gym for MMA fighters and pro boxers.
Unfortunately, I had to give the Versa Climber back to its rightful owner. But its painful departure got me thinking, how do I keep the benefits of that great piece of kit without actually owning one? I could buy one, I’ll grant you that, but they’re not cheap and as I set Grapplefit up on the basis of fitness can be attained by anyone on a budget, I thought, let’s be creative.
So, ladies and gentlemen, I give you the ‘Grapplefit Worser Climber’!
The above is a link to one of my Grapplefit Quick Tips on how to make the most out of your little weight plates for your cardio conditioning. It’s simple. First of all you can perform squats thrusts with your feet on the plates, either alternate or together.
Then you can perform slider push-ups, with your hands on the plates and your feet on the carpet. And finally, by combining them all and with a plate on each hand and foot, you can implement the ‘Worser Climber.’ Simultaneously move your hands and feet. Slide one leg back and one arm forward. To make it even worse, drop low into a push-up position as you change hands and feet.
Perform this for timed intervals; e.g. Tabata intervals (20:10 seconds work:rest) would be great. Right is a sample of a Versa Climber, and now ‘Worser Climber’, intervals I’ve been using:
WORSER CLIMBER INTERVALS
VERSA/WORSER CLIMBER
30 SECS
FLOOR PRESS
6 REPS
FLOOR WIPER
20 REPS
FARMER'S WALKS
100M
Repeat the above for a total of 3–5 rounds. Then change the push movement and the ab movement. So you could have pull-ups and V-ups for instance
Now, in keeping with the ‘necessity is the mother of invention’ vane, I had a little incident with a sandbag at my place. I had to say goodbye to one and use a lighter one for my group workouts on a particular day. So the ‘Sandbag Death March’ was born. Check it out:
Why is this drill so great? The fact you prevent a partner from going anywhere by resisting his forward march places massive strain on the upper back and posterior chain. What I discovered to my pleasure and the athletes’ disdain, was that I could mix it up during their march.
At first I resist them walking forward by pushing against the bag. Secondly I drag them and the bag forward and they have to hold the bag tight and resist the forward pull. And finally they walk forward and I apply downward pressure to the bag that they have to keep high on their chest.
All of these variations tax the upper back and posterior chain massively, plus the weight of the bag on the chest makes breathing difficult just as in combat. You have to sip in air rather than taking full deep breaths.
Stability is the other reason. I, and most people I know, can comfortably lift 50kg off the floor on a barbell. However, a 50kg sandbag is a totally different animal. The supporting musculature has to fight the pull of gravity as the sand slips its way to the floor through your hands and arms. This makes for a mighty battle especially on your grip. Couple this with a sadistic trainer (see what I did there?) and you can have a fairly miserable workout. But the carryover is awesome.
Have a go at the two little routines and see what you think. Alternatively you can implement the drills themselves to spice up your work already. I’m trying to get ‘Worser Climber’ trending on Twitter so follow me on there and get on the cause @grapplefit.
SANDBAG DEATH MARCH DRILL
SANDBAG DEATH MARCH
50M
RING DIPS
6 REPS
ROPE PULL-UPS
6 REPS
PLATE PUSH
50 M
REPEAT FOR MAXIMUM ROUNDS IN 20 MINS
