Issue 096

December 2012

It has always been important to me to have a solid fitness foundation, but buzzing around like an irate wasp is all well and good until you get swatted by a fighter equally fit, but also strong. You must be strong too.

After re-launching my competitive career in sambo wrestling, I realized I never felt so fit, and I’m definitely stronger. I firmly believe my engine is better now in my late 30s than it was in my early 20s – even if the bodywork isn’t as good. 

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.

That is down to more sensible training. Specifically, GrappleFit training. With that in mind, here are my top-five drills to massively boost your combat conditioning.

1 HILL SPRINTS

Self-explanatory, really. Find hill, run really fast up said hill as if chased by horde of zombies. Jog back down, rinse and repeat.

2 FARMER’S RUNS

These are runs, not walks. Grab two kettlebells or dumbbells, and run your distance as if performing a medley race type event. This is almost like the Heavy Hands style of training as popularized by Dr Len Schwartz – power walking while performing exercises holding light weights. However it’s important to make sure you use heavy weights.

3 BURPEES

These must be performed with a push-up at the bottom and an explosive jump at the top of the movement. Go for reps or time. These feel awful – just awful…

4 RESISTED SPRINTS

OK, you might see this as a repeat of number one, but it’s equally hard to sprint on a flat surface and have a partner resist your escape attempts with a belt, harness or resistance band. You can even use a running chute – a small parachute designed to resist you sprinting (not for base jumping, as that is illegal, and, with this chute, tantamount to suicide).

5 BEAR CRAWLS

When I had a GrappleFit hoodie made for my dad I put his slogan on the back: ‘I hate bear crawls!’ He still wears it with pride, even now. However, no one can refute the effectiveness of this movement as an outstanding conditioner. Crawl for distance, time, as a race, or even perform them resisted with bands, or judo belts. Either way, go as fast as you can. This fits in with Dr Schwartz’s theory on ‘four-limbed’ cardio – 

i.e. you work much harder using four limbs than just jogging on two.