Issue 032
December 2007
When I first planned to run an article on barbell training, I thought about covering a method such as Istvan Javorek’s, or Randy Couture’s complex. Many people know about these methods though. The Couture complex is widely researched and publicised via the internet and can be found in seconds.
So, after a long deliberation, I thought I’d introduce you to a man who I think would terrorise any aspiring athlete with his legendary fitness. Not many of you will know this, but Dave Starbrook was one of the first judo athletes to win an Olympic medal (silver in 1972 and bronze in 1976) for Great Britain. Between those great competitions he won medals everywhere he went, world championships, Europeans etc. He was known as the ‘Iron Man’ and was fanatical about being in top fighting shape. As a light heavyweight he was around 210lbs / 95kgs without an ounce of fat in sight.
On one occasion the 1972 Olympic team doctor had the squad performi shuttle runs while holding hand weights, and he monitored their heart rate after the task was completed. At one-point Starbrook’s heart rate measured 210bpm! This worried the good doctor slightly but gave the Iron Man confidence that no-one would be fitter than him on the mat!
The Starbrook Circuit
Take a barbell weighing approximately one-third of your body weight and perform three trips through the circuit outlined below without resting and without setting the barbell down. The only time this is allowed is for the leg raises.
1. Shoulder Press x 10
2. Tricep Extension x 10
3. Reverse Curls x 10
4. Bent over Rowing x 10
5. Bicep Curls x 10
6. Step-ups x 10
7. Bent-arm Pullovers x 10
8. Leg Raises (or floor wipers with the bar held at lockout over your chest) x 30
Now as you can see there are only ten reps to perform except for the leg raises (or floor wipers) so how hard can it be? Wait and see!
Our friend Mr. Starbrook recommends a run of no more than three miles before the circuit for increased fitness, or the same distance after the circuit for fat loss and weight management. As an extra, I use a sandbag for this circuit, which hurts in a more relevant way for me as a grappler!
This may seem easy, but a good finisher to it is to perform two rounds of Tabata burpees immediately after. This will be quite a humbling affair!
He also states that it is a good idea to perform this routine in the morning so there is ample recovery time for your main session (MMA, judo, BJJ etc).
So, there you have it, a simple routine that I believe justifies serious attention as part of a complete strength and conditioning programme. It won’t take you long and if you can’t complete the work in less than twelve minutes then adjust the weight. Keep the tempo brisk while maintaining good form.
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