Fighters Only

Issue 078

August 2011

Barry Gibson is a kettlebell and fitness instructor as well as a third dan black belt in judo. Step up your training program with the ‘Randy Grappling Circuit’.

As this icon issue is a tribute to the absolute legend that is Randy Couture, I thought I’d hop on the bandwagon and center my piece on ‘The Natural’ and his training regime. Specifically, I’m looking at the infamous barbell complex that went viral in a matter of days…

The web has a whole host of videos on this circuit but the main emphasis must be on using a fairly light weight. Don’t be tempted to load the bar up! This is about building endurance and hydrogen-buffering capabilities in the fighting musculature. There is absolutely no need to stack the weight up. Trust me, you won’t need to.

Why is this so effective?

The pros far outweigh the cons here. If you’re a regular reader of my articles and newsletter then you’ll know I’m not a fan of running distance for fight fitness. My e-book is a testament to that ethos, Real Fighters Don’t Run. But If you’re not on your back after performing Randy’s Grappling Circuit above then you’re simply not trying hard enough.

Barbell programs like this one are awesome in terms of returns for strength and conditioning. If the weight used is moderate, then you need to go at a fairly brisk tempo to bring about metabolic adaptations in the local musculature. This in turn enhances the body’s ability to buffer away the excess hydrogen leading to cramps and muscle failure. If, however, you prefer to go a little heavier, then you’ll be hitting a decent amount of strength, although care should be taken as form can break down a little once fatigue sets in. Either way, set yourself a goal every time you perform a complex and try to add a little more weight, complete more reps or simply do it faster.

56 movements per set; 366 movements in your workout

The other distinct advantage to complexes is the effect they have on metabolism and the EPOC (excess post-exercise oxygen consumption). The EPOC phenomenon is also known as the ‘after-burn,’ where the body continues burning fat at an elevated rate just to recover from the workout. In lay terms, you’ll carry on burning fat for hours and sometimes days after your session.

Couple this with a really healthy eating plan and you’ll be stripping your shirt for the summer in no time. But more importantly for FO readers, you’ll be able to put some hustle behind that muscle.

Randy’s circuit consists of 56 movements for one set. If you perform all six sets as prescribed then you’ll hit 336 movements in your workout. That is a load spread evenly all over the muscles of the body. Compare this to running, and you’ll see what I mean.

Steady-state cardio is soul destroying and ineffective in comparison with this type of training. So whether your goal is fighting fitness or fat loss, give these a try into your training regime and you’ll see a definite improvement. It sculpted Randy into a perfect ‘cardio machine’ – so what do you have to lose?