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Great video, i like the training he’s doing. there’s always something to nitpick (ie, keeping his butt on the bench when he’s benching)… but man when everyone starts training like this guy we’re gonna see some scary fighters.
Thanks for the link… good stuff
I like his training too, moving up in weight for him is a good idea.
He had good speed on the stones, and zerchers.
I particularly liked the band work.
I guess, the fighters that do train like this get beat a lot by those who dont. Nog, Penn, Anderson, Fedor, Machida vs Sherk, Hendo, Nate, Barnett.
about time he moved up in weight. He’s been training this way for a while if his youtube vids are anything to go by. At that height, he should weigh more than 180-185lbs.
[quote]drewh wrote:
I guess, the fighters that do train like this get beat a lot by those who dont. Nog, Penn, Anderson, Fedor, Machida vs Sherk, Hendo, Nate, Barnett.[/quote]
Don’t agree with you on that. There are vids of Machida doing bench partials, Penn doing DB presses and squats (high rep stuff, just before the GSP fight.) BJ’s also been doing a lot more ‘unconventional’ training if the All-access is anything to go by, explosive leg presses, machine throws.
Plus, its not like Nate or Hendo suck balls or anything. They’ve been rippin it up as of late. Spider’s just got God-like talent.
By “train like that” I mean more than just bench n curls…
Barnett does train like that. Trust me. He uses a ton of bands and strongman stuff
Fedor trains with odd implements in a similar fashion sledgehammers, kettlebells, etc
Sherk definitely trains like that… his conditioning circuit is nuts and I know last time I talked to kru nelson he was BIG on sandbag training.
Anderson when he was preparing for his first move up to LHW I remember seeing him sparring with a weighted vest on. Also very unconventional. I’d like to know what else he does obviously though…
Im just saying I don’t think stones and stuff will make beasts, the stuff GSP does is really close to stuff you’ll see the athletes performance guys and mike boyle do. Heavy basic exercises, plyos, foam rolling, fron squats, unilateral stuff, alot of DB’s. Reminds me of Boyles book Functional Training for sports good read fro programming.
Good point.
I think stones and what not have pretty obvious correlations to combat sports. But the shit GSP does (weighted chins then plyo pushups (if I remember correctly)) is light years ahead of everyone else. His programming is just sweet. And obviously has proper results for him. If he went from barely able to do a good set of pullups to doing chins + 90lbs then that just shows what proper S&C can do for an athlete.
GSP:
Weighted chins 3 reps, followed by medicine ball slams 8 reps.
DB Bench Press 3 reps, followed by medicine ball passes 8 reps.
Rope pulls approx horizontal.
Landmines.
Hurdle hops at 44 inches, 5 reps.
DB snatches
That’s pretty much what Chaimberg has him doing in the videos available on the net. Not quite strongman training, but not completely conventional.
I’m sure strongman stuff can translate into MMA, or grappling, but hey its not absolutely required. The point of S&C is to develop the muscles used in a sport, not a given movement pattern, which I’m sure the exercises above accomplish.
Edit: plus, a great S&C program won’t make a fighter a beast like the GSPs and the Silvas of the world. Louiseau and Kang do the exact same shit GSP does with Chaimberg, and they’ve had considerably less success as of late.
That edit. Great fucking point.
I don’t know what the point of slamming a medicine ball into the ground does?
I know medicine ball passes don’t hurt anything…hell even taking a shotput and playing around with that for a while is alright
But if your upper body strength is continuing to rise, while still hitting the pads and what not…speed will most likely not decrease, and you might even pack more of a punch.
To do the chin-ups, then slams though…I don’t see the point other than getting the most bang for your buck/doing whatever you can in the weightroom…cause well I’m sure GSP has A LOT of other training going on (ground game, boxing, muay thai etc etc.)
Most guys if they just get stronger overall (squats, one leg lifts, deadlift) all lower body exercises and continue practicing their sport (keep kicking) you will get stronger kicks bceause that strength will transfer over well because your still doing your movements.
In the same sense, kicking in itself is plyometric…just like hitting the bag is.
That’s why you don’t (in my opinion) neccesarily need a TON of upper body plyo work (if any) cause as long as your getting stronger and hitting the heavy bag + pads your golden.
Lower body is a bit trickier though with terms of explosiveness…but for the most part if you use the vertical jump as a TOOL to measure your lower body explosivenss…if that’s rising, strength is good, and your are practicing your sport enough. You will get more explosive kicks.
Activating fast twitch fibers in the lats is what it’s for. Chaimberg uses fast twitch stuff as more of a conditioning tool. To have power endurance you need power, it’s why Rich Franklin is slow now, great endurance no power. Plus you have to think volume. Manny Pacquiao quit plyos because they were making him slower. Why? his CNS was dead after rounds of sparring, mit work, bag work, jumping rope and doing road work. MMA fighters do not usually punch and kick as much as someone like Pacman does, they need the extra power work.
Thanks drew, makes sense. That’s why I think the vert is a good indicator of your power, a good tool.
If you do all that conditioning work and such there’s no way you’ll have peak power…so say your BEST vert is 36 inches…if you can keep it at say 33 after all conditioing is said n done and do that 100 times…well then you have good power endurance.
I never thought too much about the power endurance but it’s something I’m definately gonna keep in mind for my fight and make sure my explosiveness is up to par with endurance still being good.
Oh and that’s why I also mentioned before bout not needing upper body plyo work. Like you said Pacman does so much hitting, thats definaetly more than enough plyos.