Decided to start this thread to pick the brains of others here about altering exercise selection to be more specific to your goals.
Example…I’m currently experimenting with dumbell benching with my elbows tucked in with a twist at the end…i.e the pattern of a punch.
Another exercise I’ve specifically added to my routine in the last year has been the full contact twist.
Also after seeing this vid of Rutten I’m thinking the Dips need to make a big comeback.
37 reps…easy
Thoughts
OMC
I don’t compete but I have some thoughts I’ll share. I’d like to hear what others think as well.
I did wrestle and lift in HS. Due to poor weight training I was strong as hell but had serious issues with my shoulders. I think now that shoulders and core need to be prioritized for grappling at least.
Here are my thoughts
DB press and DB incline replace Barbell bench.
Crazybell bench is great for stabilizers and I believe this would be better than BP for grappling strength.
Crazybell bench DB-style. So instead of hanging the bells off a bar just grap the bands and go to town.
KB Military Press - A single KB held in front of your face with the bell facing up. Both hands on the each side of the handle. Again great for entire shoulder girdle.
KB Military Press with two light KBs. Again, the bell part is facing up. Great for entire shoulder girdle.
Seated DB Clean and press. Great for entire shoulder girdle.
Lots of Rows. All differnt kinds.
DL - have to do it.
Box squat - have to do it.
Crazy bell squat. If you haven’t done this one you have to give it a try.
Rounded or flat back GM. Don’t much point in arched back for grapplers. Rounded back should more closely mimic the lifting movements on the mat.
Box jumps
Overhead Squats
Any Strongman-type training. Carring heavy shit around the yard. Throwing heavy shit around the yard. Draggin heavy shit around the yard.
I like Dhickey’s ideas. You can do all sorts of crazy shit like Overhead squats with chains on the bar (crazy for stability) but imo you really need to identify if you even need that. Most people just need to do some mobility work, some complexes and power endurance work. That’s bang 1-2 days a week and they’d see HUGE improvements. If you have the downtime I’d attempt to get improvements in your maximal strength but that’s unlikely for most.
The #1 priority is spending more time sharpening your techniques.
#2 imo is improving your work capacity so that you can DO all that other shit.
personally, i use a conjugate/concurrent type methodology. I identify the attributes that I need to work on and prioritize those. Mobility, Power endurance, strength endurance, maximal strength, dynamic strength, etc. All of which should enhance your well being (joint health, flexibility, kinesthetic awareness, balance etc).
Conditioning consists of traditional aerobics, pad work, bag work, strong man medeleys, barbell/dbell/kbell complexes, bodyweight drills etc.
I have a few things I’m working on too… lately I’ve been moving away from the weights actually.
I’ve used good deal of info from here.
gymjones.com/schedule.php?date=20081001
Here is an overpriced, less effective version of what I use to train my upper body on. Both of which are just a take on gymnastic rings. Posting a buying guide and instructions for the DYI version later.
http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=CTGY&Category_Code=PB
[quote]dhickey wrote:
I don’t compete but I have some thoughts I’ll share. I’d like to hear what others think as well.
I did wrestle and lift in HS. Due to poor weight training I was strong as hell but had serious issues with my shoulders. I think now that shoulders and core need to be prioritized for grappling at least.
Here are my thoughts
DB press and DB incline replace Barbell bench.
Crazybell bench is great for stabilizers and I believe this would be better than BP for grappling strength.
Crazybell bench DB-style. So instead of hanging the bells off a bar just grap the bands and go to town.
KB Military Press - A single KB held in front of your face with the bell facing up. Both hands on the each side of the handle. Again great for entire shoulder girdle.
KB Military Press with two light KBs. Again, the bell part is facing up. Great for entire shoulder girdle.
Seated DB Clean and press. Great for entire shoulder girdle.
Lots of Rows. All differnt kinds.
DL - have to do it.
Box squat - have to do it.
Crazy bell squat. If you haven’t done this one you have to give it a try.
Rounded or flat back GM. Don’t much point in arched back for grapplers. Rounded back should more closely mimic the lifting movements on the mat.
Box jumps
Overhead Squats
Any Strongman-type training. Carring heavy shit around the yard. Throwing heavy shit around the yard. Draggin heavy shit around the yard.[/quote]
I agree with everything except replacing bb presses with db press. Do both especially when trying to add much needed size! More weight pushed in bb presses transfers over to more maximal strength that can be utilized.
Dhickeys great post
[quote]Bigjitsu wrote:
I’ve used good deal of info from here.
gymjones.com/schedule.php?date=20081001
Here is an overpriced, less effective version of what I use to train my upper body on. Both of which are just a take on gymnastic rings. Posting a buying guide and instructions for the DYI version later.
http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=CTGY&Category_Code=PB
[/quote]
Until he posts his version.
From gymjones… this is fucking prime
Workout:
10 minute Row @ easy pace
Then:
Clean + Front Squat + Hang Clean
1x triplet every 30 sec for 15 minutes
Then:
3 minute Tire Flip
Rest 1 minute
3 minute Tire Flip
Rest 1 minute
3 minute Ball Slam @ 20#
Then:
Cool Down
i still weight train like i used to when i was a bodybuilder,just with a little more intensity.i know its probably not the best way to train but thats the way i like it,but iam open minded and do try different things like kettle bells every now and again.