Issue 062
May 2010
Barry Gibson is a kettlebell and fitness instructor as well as a 3rd dan black belt in judo. A strength and conditioning trainer to some of the UK’s top MMA fighters (including TUF 9 winner Ross Pearson), he is available for seminars and workshops upon request. For details or to contact him with any questions or queries, email [email protected]. Check out his DVD ‘Train Hard, Fight Easy and Win’, available from grapplefit.com.
To follow on from the striking-based power complexes we covered in the last issue, we’ll look at movements that can make you stronger when you practice ‘mankind’s oldest sport’.
The striker’s workout was structured with a complex pair at the beginning of the circuit, then followed with two non-related movement patterns to add in the extra conditioning.
This workout can be performed as a power endurance circuit for fight conditioning, or, for more of a straight power benefit, it can be performed with a heavier load and a longer rest.
The Wrestler’s Circuit
Perform 3–5 sets of the above as a circuit with no rest between exercises. Rest approximately 45–60 seconds between rounds depending on your level of fitness.
Let’s look at the movements in turn.
Rack Pulls
These are performed in a squat rack so you will need to move the idiot who is using it to perform bicep curls! (That’s this month’s rant over.) Set the safety pins at knee height and rest the bar on them. Put enough weight on the bar to be challenging but NOT maximal; you need to be able to complete the lift for three reps in an explosive manner. Try to maintain an overhand grip too – this is not essential but will challenge your grip more than the mixed grip associated with regular deadlifts. Keep your back nice and flat.
Tire Overhead Toss
From the rack pulls you move straight into the explosive counter-part, the overhead tire toss. This follows the premise of building power by pairing a strength movement with an explosive drill that uses less weight. In this case, the movements utilize the posterior chain, the opposite to the ‘mirror muscles’ our aforementioned gym idiot spends so much time on. Really pop your hips forward at the moment you release the tire; this drill should feel like a suplex throw. This group of muscles is essential for developing explosive driving power in the legs, which is essential for combat (particularly shooting in for takedowns).
One Leg Front Reach
After the tire toss we focus on the one-leg front reach, which is a non-weighted leg movement that provides the athlete with the perfect blend of balance and proprioception training. This exercise works very well for takedown defence against single leg attacks. If you start on your weaker leg, raise your right hand as if taking an oath and also your right leg; reach down for your opposite toes with your right hand by bending your supporting leg (left in this case).
Resistance Band Anti-Rotations
These hit the mid-section like no other drill and build real ‘in-fighting’ clinch-type strength. When you’re back is against the fence and you need to change position, this is the movement to build that strength. Anchor a strong band to a squat rack or vertical pole, stand far enough away to place the band under adequate tension. Hold the handles together in both hands, keep your torso upright and twist from your waist, keeping your arms just slightly bent. Imagine a clock face where the direction you are facing is 12; simply bring your hands from 10–2. Make sure you work both sides evenly.
Cardio Finisher
Once you’re done with the above, this little routine will provide a great cardio blast similar to that of wrestling and grappling with a live opponent. My friend Matt Clempner calls them ‘heartbreak minutes’.
Grab a grappling dummy or heavy bag and simply suplex it as many times as possible in one minute. Rest for 30 seconds and repeat. Try to beat the number of reps per minute every time you use this drill. Perform it as a finisher to the above workout, and go for five rounds straight off.
