Grapple Strong
Josh Bryant and Adam benShea
Grapple Strong
JoshStrength, LLC and Adam benShea
Copyright © 2017
All rights reserved, including file sharing, the right to reproduce this work, in whole or any part, in any form. All inquiries must
be directed to Josh Bryant and Adam benShea and have approval from both authors.
WARNING! – Before starting any training program, please consult your doctor or other health care professional. You are agreeing to
take full responsibility for any potential risk associated with anything put into practice from this book.
Table of Contents
INTRODUCTION
CHAPTER I: GRAPPLING DEFINED
BRAZILIAN JIU-JITSU (BJJ)
MOST COMMON POSITIONS AND TECHNIQUES IN BJJ
MUSCLES MOST COMMONLY USED IN BRAZILIAN JIU-JITSU
SAMBO
JUDO
SUBMISSION GRAPPLING
COLLEGIATE (FOLK STYLE) WRESTLING
FREESTYLE WRESTLING
GRECO-ROMAN WRESTLING
EARLY SUCCESS OF WRESTLERS IN MMA
BASIC WRESTLING TAKEDOWNS
MUSCLES MOST IMPORTANT FOR WRESTLING
CHAPTER II: THE GRAPPLE STRONG CORE LIFTS
LIMIT STRENGTH
THE CORE LIFTS
THE SQUAT
THE DEADLIFT
CHIN-UPS
PROGRESSION TO PULL-UPS/CHIN=UPS
THE BENCH PRESS
STAY SMART AND PREVENT INJURIES
GRAPPLING LIMIT STRENGTH TEMPLATE
FREQUENCY
THE PROGRAM
GRAPPLING LIMIT STRENGTH—Objectives and Guidelines
SUGGESTED ASSISTANCE MOVEMENTS REP RANGES
SUGGESTED SUPPLEMENTARY MOVEMENTS REP RANGES
STARTING WEIGHTS
CHAPTER III: TRAINING FOR SPECFIC GRAPPLING ARTS
STRENGTH, FLEXIBILITY, AND RFD FOR GRAPPLING
THE ABC’S OF DIRECT TRANSFERENCE
THREE TYPES OF STRENGTH USED IN BRAZILIAN JIU-JITSU
LIFTS AND EXERCISES SPECIFICALLY FOR BRAZILIAN JIU-JITSU STRENGTH AND
CONDITIONING
CORE AND ABDOMINAL EXERCISES FOR BRAZILIAN JIU-JITSU
SAMPLE STRENGTH AND CONDITIONING WORKOUTS FOR BRAZILIAN JIU-JITSU
LIFTS AND EXERCISES SPECIFICALLY FOR WRESTLING STRENGTH AND
CONDITIONING
THREE TYPES OF STRENGTH USED IN WRESTLING
SAMPLE STRENGTH AND CONDITIONING WORKOUTS FOR WRESTLING
CHAPTER IV: STRONGMAN TRAINING FOR GRAPPLING
SANDBAG TRAINING
SPEED AND POWER
COMPENSATORY ACCELERATION TRAINING (CAT) AND OLYMPIC LIFTING
MEDICINE BALL THROWS
KETTLEBELLS
PLYOMETRICS
A BRIEF HISTORY OF PLYOMETRIC TRAINING
THE BENEFITS OF PLYOMETRICS
PREPARING FOR PLYOMETRIC TRAINING
UPPER BODY PLYOMETRICS
LOWER BODY PLYOMETRICS
A FINAL WORD ON PLYOMETRIC TRAINING
VARIABLE RESISTANCE: BANDS AND CHAINS
DETERMINING REPS, SETS AND FREQUENCY
CHAPTER V: BODYWEIGHT TRAINING
BODYWEIGHT TRAINING AND COMBAT ATHLETES
PULL-UP VARIATIONS
PUSH-UP VARIATIONS
ABDOMINAL EXERCISES
LOWER BACK EXERCISES
LOWER BODY BODYWEIGHT EXERCISES
NECK EXERCISES94
BODYWEIGHT CONDITIONING EXERCISES
CHAPTER VI: PERIODIZATION
A BRIEF HISTORY OF PERIODIZATION
AVOIDING OVERTRAINING
CREATING A PERIODIZED PROGRAM
AGE-AND EXPERIENCE-RELATED FACTORS
MACROCYCLES, MESOCYCLES AND MICROCYCLES
STAGES OF CONDITIONING
GRAPPLING LIMIT STRENGTH TRAINING PROGRAM (MESOCYCLE 1)
THE EIGHT-WEEK GRAPPLING COMPETITION CAMP SCHEDULE (MESOCYCLES 2,
3, AND 4)
WHAT YOU NEED TO KNOW ABOUT PEAKING
REACHING YOUR IDEAL WEIGHT
TRAVELING TO THE COMPETITION
TIMING YOUR PEAK FOR COMPETITION
POINTS TO REMEMBER IN PRE-COMPETITION PREPARATION
POINTS TO REMEMBER IN MATCH/TOURNAMENT PARTICIPATION
CONCLUSION: CLOSING REMARKS
Introduction
We are all locked in one form of imprisonment or another. The goal of Grapple Strong is to give you a
sense of personal freedom and expression in the midst of your current incarceration. Although the iron
bars of a correctional facility are the most overt symbol of imprisonment, there are more individual
types of incarceration such as long hours in a cubicle farm, a demanding school schedule or a spouse
who constantly demands company during a lengthy binge viewing of daytime reality television.
If you take a moment and identify the nature of your particular type of iron restraints, then the
question is how to improve your predicament.
You could disregard your current reality and self-medicate with anything from using a
controlled substance to burying your troubles in piles of crab legs during seemingly endless trips to
the discount Asian buffet in your city’s “industrial” section.
Ignoring or dismissing the cuffs hindering your freedom will not help your situation. Lying, in
general, is not a positive habit, but self-deceit may be the most damaging type of dishonesty.
To improve your reality, you must accept your struggle. In wrestling, this is referred to as
“embracing the grind.” Accepting the struggle of your situation enhances your situation.
Strength training allows for a physical transformation that offers the most blatant symbol of
your struggle and your improved condition. Unfortunately for the lazy, this is a transformation that is
available only to those who are willing to face the challenge of mastery of self.
Individual struggle takes an internal dimension through the way you strive to improve yourself
morally, or ethically. In this manner, we are locked consistently in a personal grappling match.
No matter the type of grappling you are training for, your toughest opponent will remain
yourself. Nonetheless, it is a match from which you cannot be excused. As a consequence, grappling
becomes a metaphor for ongoing self-improvement.
Of course, engagement in grappling extends beyond allegorical situations. Due in no small part
to the rise in popularity surrounding Mixed Martial Arts (MMA) events, there is a dramatic increase
in the number of grappling enthusiasts and participants. More people are grappling. More people are
becoming locked into a physical struggle that has existed since the beginning of human athletic
competition. This book is meant to better prepare you for that struggle.
The contemporary grappler may locate many resources for developing his or her technical
arsenal. In fact, many grapplers are dealing with an overflow of information about to what to do once
you step onto a mat. Yet, how do you train when you step off the mat and into the gym? This book
answers that question.
We answer the question by providing a general overview of different grappling forms. We will
then go through four core lifts that will build your foundational, or limit, strength. Once you have your
limit strength program in order, we discuss the concept of a direct transference between your
workouts in the gym and the way in which they will enhance your grappling. We also include a wide
range of strongman training exercises and bodyweight movements. Last, we provide a periodized
program for putting all of this information together into a comprehensive plan for your strength
training for grappling.
As you progress through this book, you will be presented with a significant amount of
information. We are confident that you will learn a lot from this book. Much of it will be relevant to
your specific ability and strength level. Some of it may not be pertinent to your current training.
At Jailhouse Strong, we believe in the individual over the institution. This means that we
invest in the specific needs of self-improvement rather than in the generic assembly line of a mass
market commercial approach to training. With that in mind, make this program your own by taking the
information that works for you and adjusting the described program to fit your specific needs.
Read the book. Learn the material therein. Refine the information for your particular training.
Make this book work for YOU.
Chapter I: Grappling Defined
Wrestling, or grappling, is one of the oldest and most prevalent sports known to man. Wrestling was
featured in the original Greek Olympics during the sixth century BCE. Essentially, wrestling is a
combat sport that consists of techniques including clinches, takedown, pins, and joint manipulations.
For much of history, wrestling, in one form or another, appears in religious traditions and
literature. It is often used to represent a struggle with oneself or on a cosmic plane.
In Chapter 32 of Genesis, in the Hebrew Bible, Jacob wrestles with an angel. Additionally,
Greek mythology is filled with the grappling exploits of Zeus and Hercules, among others. Even the
Muslim prophet Muhammad is described in an eighth-century biography as a skilled wrestler.
Just as wrestling has a rich history, the variations of grappling found around the world
represent a mosaic of traditions and techniques. Different forms of wrestling can be found, from a
mud pit in India to a private club in England to the middle-school gym of suburban Ohio.
Here is a brief overview of some of the most prominent types of grappling, a selection of
central techniques and the muscles required for the implementation of these techniques.
BRAZILIAN JIU-JITSU (BJJ)
In 1914, Esai Maeda, also known as “Conde Koma,” arrived in Brazil to establish a Japanese
immigration colony. Maeda was aided in his quest by a Brazilian scholar of Scottish heritage, Gastao
Gracie. Maeda was no ordinary immigrant; he was a direct pupil of the founder of Judo, Jigaro Kano.
Further, Maeda was a master of both Judo and Japanese Jiu-Jitsu.
To repay Gastao’s kindness, Maeda taught Gastao’s oldest son, Carlos, the arts of Judo and
Jiu-Jitsu. In turn, Carlos then taught the art to three of his four brothers: Oswaldo, Gastao and George.
And in 1925, the first Gracie Brazilian Jiu-Jitsu Academy was opened in Rio de Janeiro.
The fourth brother, Helio, was a frail young man, weighing only 135 pounds, and he was not
included in the original instruction. However, he watched attentively from the side of the mat. One
day when the other brothers failed to show up to teach class, Helio provided instruction based on his
modified versions of the Jiu-Jitsu techniques. Helio focused on using leverage, rather than strength, to
apply the techniques.
The concept of techniques based on leverage, not strength, is a feature of Brazilian Jiu-Jitsu,
or BJJ. Properly utilized strength is the essential principle. To prove the effectiveness of their art, the
Gracies followed in the tradition of Maeda and provided an open challenge to anyone who doubted
the applicability of BJJ in a real fight. These challenges, known as “Vale Tudo” (Portuguese for
“anything goes”) matches, manifested themselves in a manner of combat that is the precursor to
today’s MMA.
The Gracies’ fame quickly grew as a result of their success of Brazilian Jiu-Jitsu in the Open
Challenge matches, so much so that the Gracie family wanted a larger stage to showcase the
efficiency of their family’s art.
In 1993, Helio’s eldest son, Rorion, along with Art Davie, held the first Ultimate Fighting
Championship (UFC) in the United States in Denver, Colorado. As a means to exhibit the
effectiveness of the art, and not the practitioner, the rather meek-looking Royce Gracie was chosen to
represent the family. To the surprise of many viewers, Royce won three of the first four UFCs, and in
the process defeated opponents up to 80 pounds heavier than he was.
The advent of the UFC and the success of Brazilian Jiu-Jitsu caused many martial practitioners
to question long-held assumptions about the effectiveness of their martial art in a realistic combat
situation.
After the initial UFCs, there was a surge in the martial world toward learning Brazilian JiuJitsu because BJJ dominated the initial MMA and No Holds Barred (NHB) shows in North America,
Brazil, Japan and Russia. But over time, the image of the BJJ fighter as the constant victor in MMA
shows diminished as the hybrid style of the MMA fighter emerged.
Even today, the art of Brazilian Jiu-Jitsu remains a crucial component of the skills training for
any aspiring or successful MMA fighter. In particular, the majority of ground positions and
submissions commonly encountered in an MMA fight have their origins in Brazilian Jiu-Jitsu.
Therefore, a BJJ conditioning program has benefits for grappling and MMA.
In competition, a Brazilian Jiu-Jitsu match may last anywhere from five to 20 minutes, based
on the age and rank of the competitors. Recently, BJJ practice and competition has become divided
between two forms of Brazilian Jiu-Jitsu: gi and no-gi. The primary difference separating the two
forms of BJJ is whether the practitioners are wearing the traditional martial arts uniform (gi).
No-gi BJJ is characterized by a looser and faster style of “rolling” or live sparring. In
addition, the no-gi style of Brazilian Jiu-Jitsu corresponds more directly with mixed martial arts.
While there do exist slight modifications in the techniques one applies to gi or no-gi, the muscles most
commonly used in BJJ remain constant.
MOST COMMON POSITIONS AND TECHNIQUES IN BJJ
1.
Guard—The fighter on bottom is looking to submit his opponent using a joint manipulation or
strangulation technique. In addition, the fighter on bottom may look to sweep (or reverse) the
fighter on top using his legs, hips and upper body.
2.
Mount—A dominant position for the fighter on top. The bottom fighter is looking to “buck” his
opponent off by a bridge movement that incorporates the hips and chest. The top fighter is
looking to set up a choke or joint manipulation.
3.
Side Mount—An advantageous position for the top fighter, who is looking for a choke or joint
manipulation. The bottom fighter is looking to create distance and recompose his guard.
4.
Back Control/Mount—One of the most advantageous positions in BJJ, where the fighter on the
back is looking for a choke. The other fighter is looking to better his position by creating
distance between his back and his opponent’s chest.
5.
Sweep from Guard—The fighter on bottom uses his hips, legs and upper body to sweep his
opponent and arrive in the top position.
6.
Takedown—A fighter takes his opponent from his feet to the ground by way of a throw or
clinch, or by shooting the legs.
7.
Submission—A fighter uses either joint manipulation or strangulation to cause his opponent to
submit. The sign of submission is for the defeated fighter to tap the mat or his opponent more
than once.
MUSCLES MOST COMMONLY USED IN BRAZILIAN JIU-JITSU
Almost all techniques in Brazilian Jiu-Jitsu are based on either a pulling or a squeezing movement.
For example, to execute a hip throw, a BJJ fighter must first pull his opponent tight against
him. Or to complete a rear naked choke, a BJJ fighter must use his squeezing strength to maximize the
effectiveness of his technique. The best way to describe the squeezing in Brazilian Jiu-Jitsu is to liken
it to the constriction of a boa or a python. Watch how an anaconda constricts his prey, and you will get
the general idea.
While strength training using pushing movements will increase overall power, these pushing
movements do not have the same direct benefit to the practice of BJJ as pulling and squeezing
movements. Therefore, the muscles associated with squeezing and pulling should be emphasized to
improve the application of Brazilian Jiu-Jitsu technique. However, training in pushing movements
creates a balance in the muscle groups of the BJJ athlete and can prevent the onset of injuries caused
by disproportional strength.
A strong core plays an important role in the application of almost all BJJ techniques. Among
other things, a stronger core leads to a more responsive midsection, which enables faster rotation in
throws, takedowns, sweeps and submissions.
With regard to BJJ and strength training, some could argue that the correct application of BJJ
techniques precludes the need for strength training. This argument is based on the fundamental concept
of pure Brazilian Jiu-Jitsu: Technique overcomes strength. However, between two competitors of
relatively equal skill, the one who is stronger and better conditioned will prevail. The BJJ
practitioner who sincerely desires to be the best must adopt a comprehensive strength and
conditioning program.
SAMBO
Many of the muscles used in BJJ are also used in the grappling arts of Sambo and Judo, both of which
include techniques closely related to BJJ. Sambo is a martial art that was invented in Russia during
the 20th century. Specifically, it was developed as the hand-to-hand combat system of the Red Army
during the 1920s. Sambo can refer to either Combat Sambo or Sport Sambo.
Combat Sambo is a hybrid martial art used by Russian military, law enforcement and special
forces as their preferred form of unarmed combat. Combat Sambo uses an amalgam of striking and
grappling techniques to quickly subdue the potential assailant, and it also includes techniques to
disarm the weapon-wielding attacker.
Sport Sambo is a grappling art refined for competitive pursuits. Essentially, Sport Sambo is a
fusion of freestyle wrestling and Judo. However, unlike Judo, leg locks are allowed but chokes are
not. In fact, Sambo practitioners are well known for their proficiency with leg locks.
Some of the Sambo practitioners who have used Sambo techniques successfully in MMA
include Oleg “The Russian Bear” Taktarov, Fedor Emelianenko and Andrei Arlovski.
JUDO
Like Brazilian Jiu-Jitsu, Sambo developed out of the Japanese martial art of Judo. Both a combat
style and Olympic sport, the goal of competitive Judo is to throw your opponent on his back,
immobilize him with a pin, or submit him with a joint lock or choke. These techniques are developed
through free practice, or what is referred to as randori.
The story of Judo is inextricably linked to its founder, Jigaro Kano (1860–1938). The son of a
Shinto priest, Kano became interested in learning Jiu-Jitsu as a means to defend himself from the
frequent bullying he encountered in boarding school. However, he was looking for a martial arts
teacher during a most peculiar time in Japanese history.
One outcome of the Meiji Restoration (beginning in 1868) was the deliberate process of the
abolishment of the samurai class. Traditionally, Jiu-Jitsu was the preferred unarmed combat of the
samurai warriors. As the samurai class was dissolved, Japanese culture became increasingly
disillusioned with Jiu-Jitsu and many Jiu-Jitsu instructor were pushed into alternative careers. This
circumstance made it difficult for Kano to find a qualified teacher. Nonetheless, with tenacity, Kano
eventually found a school and a teacher.
After the passing of his teachers, Kano established a school inside a Buddhist temple. Over
time, the school became known as the Kodokan, or “place for expounding the way.” Kano also
changed the name of his martial art from Jiu-Jitsu (“gentle art”) to Judo (“gentle way”), because Judo
was related to the philosophical concept of the Chinese tao.
In 1964, Judo became an Olympic sport. This lead to increased international exposure and
participation. To appeal to a wider audience, Judo eventually placed a greater emphasis on throwing
techniques (because they are seen as more spectacular by a general audience) and less of a focus on
prone grappling techniques (which may be seen as dull by the untrained eye). This developed into a
growing gulf of separation between Judo and its offspring martial art, Brazilian Jiu-Jitsu, which
generally places less of emphasis on the takedown that gets the fight to the floor and more of a focus
on what happens once you get to the floor.
Like other forms of grappling, Judo has been well represented in MMA with former Olympic
medalists Hidehiko Yoshida, Naoya Ogawa and Ronda Rousey. Many other notable MMA fighters,
like Fedor Emelianenko, Karo Parisyan, and Don Frye, also have a background in Judo.
SUBMISSION GRAPPLING
Unlike Judo, Submission Grappling is practiced without a traditional martial arts uniform, or gi.
Alongside the meteoric rise of MMA, Submission Grappling has grown in popularity. Part of the
popularity can be attributed to the Abu Dhabi Combat Club (ADCC) Submission Wrestling World
Champions. This event draws some of the biggest names from the worlds of competitive grappling
and MMA.
The techniques of Submission Grappling include elements of (no-gi) Brazilian Jiu-Jitsu and
wrestling. Some argue that Submission Grappling’s roots lie in the history of American folk wrestling
and the old Catch grappling style of the 19th century American, when carnival wrestlers traveled the
country and took on all comers.
COLLEGIATE (FOLK STYLE) WRESTLING
Every region in the world has a folk, or traditional, wrestling style. For instance, in Central Asia,
Mongolia has a rich wrestling tradition and Turkey has its styles of belt wrestling, jacket wrestling,
and, yes, oil wrestling. Over in the Middle East, the many forms of Iranian folk wrestling are divided
between those where the object is to pin your opponent and those where the goal is to throw or lift
your opponent. Out in Cambodia, you find Khmer wrestling, which is practiced by both sexes and
accompanied by music. Scandinavian folk wrestling, known as Glima, is the national sport of Iceland
and some variations of Glima have wrestlers circling in a manner similar to an old fashioned waltz.
Not only is Glima the modern term for wrestling, but it is also has a wider meaning of “struggle.”
Across national borders and cultural boundaries, struggle manifests itself in a rich history of
wrestling.
America has its own wrestling tradition. Collegiate wrestling is the modern form of
competitive grappling practiced in high schools and colleges across America. The history of
wrestling in the United States stretches back to at least the 15th and 16th centuries, when a number of
Native American tribes practiced wrestling. With the arrival of French and English settlers, wrestling
became a popular pastime and regional champions were recognized. The style of wrestling practiced
in America developed further with the arrival of the Irish and their collar-and-elbow style of
wrestling, where a match began in a collar tie up and ultimately ended in a pin fall. American folk
wrestling also took elements of the takedowns from the British Cumberland and Westmorland
grappling practice, the throwing techniques of Cornish wrestling, and the foot moves found in
Devonshire wrestling.
This integrated style of wrestling became known as Catch Wresting, or the “Catch-as-catchcan Style” as it was first called by J.G. Chambers in 1871. With carnival wrestlers travelling across
the county, Catch wresting became increasingly popular. Along with the bearded lady, the elephant
man, and little people, these catch wrestlers were a common attraction in a carnival. At each stop, the
carnival would offer the locals a cash reward if they could pin or submit the catch wrestler.
Occasionally, these grapplers would come across a farm hand or country boy who could
actually wrestle. In these instances, the carnival wrestlers would use a “hook,” or submission, to
defeat their skilled opponent. Lately, movements have begun to preserve the techniques and history of
Catch wrestling as a way to prevent the extinction of this art.
As early as the 1880s, wrestling was becoming less of a sideshow and more of a main
attraction. Alongside gymnastic meets and boxing matches, wrestling tournaments were organized and
held in athletic clubs. With the closing of the frontier and the increased population in growing cities,
structured wrestling competitions received more public attention. Large crowds gathered to watch the
professional wrestling events, which, unlike the sports entertainment of today, were legitimate athletic
contests.
At the turn of the 20th century, wrestling’s mainstream appeal led to the sport’s acceptance into
collegiate competition. In 1903, the first organized intercollegiate dual meet occurred between
Columbia and Yale. More schools adopted wrestling as a varsity sport and the first NCAA Wrestling
Team Championship occurred on March 30 and 31,1927, on the campus of Iowa State University.
From the mid-20th century, collegiate wrestling was the most popular form of amateur wresting in the
United States. Collegiate wrestling developed a particularly strong following in the Midwest, and to
a lesser extent in the Southwest. To this day, wrestling remains a significant part of the athletic culture
in the Midwest.
A collegiate wrestling match is divided into three periods, with a possible overtime. The
match will generally last anywhere from 4.5 to 7 minutes, depending on the level of competition. The
scoring system is based on takedowns, turns, reversals and escapes. The ultimate goal of the match is
to pin your opponent’s shoulders to the mat.
FREESTYLE WRESTLING
Freestyle wrestling is one of the two styles of wrestling currently featured in the Olympic Games.
Like collegiate wrestling, freestyle grew out of the catch-as-catch-can style of grappling. Unlike
collegiate wrestling, freestyle wrestling is practiced internationally. The point system in freestyle
wrestling is based on takedowns, back exposures, reversals and penalties.
GRECO-ROMAN WRESTLING
Greco-Roman wrestling is currently featured in the Olympics and as such, is considered an
international style of wrestling. The unique feature separating Greco-Roman from freestyle wrestling
is the prohibition of any activity using the legs—in Greco-Roman wrestling, participants are not
allowed to engage or use the legs for offensive or defensive techniques.
EARLY SUCCESS OF WRESTLERS IN MMA
As described above, the initial success of Brazilian Jiu-Jitsu (BJJ) in the early MMA competitions
caused a lot of attention to turn toward the BJJ techniques. However, in the early days of MMA, BJJ
had to share some of its spotlight with wrestling.
The early success of wrestlers like Dan Severn, Mark Kerr and Mark Coleman caused a
number of pundits to praise the applicability of wrestling to MMA.
In particular, wrestlers became known for their “ground and pound” style. While the term may
conjure images of a large trucker pounding into submission the teenage pool boy who made a pass at
his old lady, there is more to this style of fighting. In general, this term described a wrestler’s
tendency to take his opponent down, maintain a strong top position and attempt to strike (“pound”)
him into submission. This approach was in contrast to the BJJ practitioners who used strangulations
and joint manipulations, from either the top or bottom position, to win the conflict. However, the
ground and pound style is not a crude approach to fighting—the wrestler uses his mat sense and
understanding of angles of attack to implement continuous pressure and control.
Nonetheless, this approach does have its limitations and, eventually, the rather incomplete
approach of ground and pound became increasingly inefficient. MMA fighters began to cross-train,
and many became able to prevent the wrestler from implementing his game. In reaction to this
development, many wrestlers have been able to evolve with the sport of MMA.
The wrestlers who continue to be successful in making the transition into MMA are those who
use their takedown ability, ground control, explosive strength and mental toughness, alongside the
other elements necessary for MMA (i.e., submissions, striking and MMA-specific conditioning). In
particular, the takedown aspect of wrestling has been incorporated into the hybrid style of MMA
fighting.
BASIC WRESTLING TAKEDOWNS
Double Leg Takedown—A wrestling shot where a wrestler looks to control both of the opponent’s
legs as a means to take him to the mat.
Single Leg Takedown—A wrestling shot where a wrestler looks to control one of his opponent’s
legs to take him to the mat. Single leg attacks have many variations that are based on the angle and
which part of the opponent’s leg is targeted.
High Crotch—A variation of a single leg takedown which can be transitioned into a single or double
leg finish.
Body Lock—An upper body takedown based on the ability of a wrestler to use both arms to control
an opponent’s hips and lower back.
Headlock Throw—A throw that is generated from a wrestler controlling the head and an arm of his
opponent as means to transition into a hip throw.
Hip Throw—A wrestler controls the lower back and hips of his opponent before transitioning into
the throw.
MUSCLES MOST IMPORTANT FOR WRESTLING
For an individual to execute wrestling techniques with a high degree of success, it is necessary to be
in top all-around physical condition. However, certain muscle groups are especially important for
wrestling.
One such muscle group is the lower back. A strong lower back is crucial for completing
takedowns and throws. It also helps transition between grappling on the feet and on the mat.
Additionally, much like in Brazilian Jiu-Jitsu, many wrestling techniques are based on pulling
movements. This pulling movement can be seen in grabbing a leg, locking the upper body and
dragging an arm. Therefore, exercises that mimic the pulling movements in wrestling have a direct
transference into the application of common grappling techniques.
Last, a strong neck is important for a wrestler for a number of reasons. From a defensive
perspective, a strong neck can provide a good bridge to avoid getting pinned and can reduce your
opponent’s ability to control your head in a tie up.
From an offensive perspective, a powerful neck will help a wrestler establish good position
in a “head fight.” This term refers to the process when two grapplers are pushing their heads against
one another as means to establish dominant position (similar to mountain goats battling for breeding
superiority). Although subtle, superior head position is a crucial component of the clinch fight in
grappling. A strong neck can also be an important tool in completing takedowns. Specifically, when
quality wrestlers shoot for a takedown, they position their heads in the ribs as a way to unbalance
their opponent and separate the targeted leg(s) from the torso. Across a range of grappling situations,
a strong neck improves the applications of techniques and the control of a number of positions.
In a broader sense, improved strength is a valuable asset for grapplers of all types. Whether
you practice Judo or the Indian style of Pehlwani wrestling, a stronger body improves the physical
vessel used to carry the mental cargo of your grappling knowledge.
Chapter II: The Grapple Strong Core Lifts
Strength is the universal requirement of all athletes in every sport. When two grapplers of equal
ability, technique, speed and will to win meet, the deciding factor will be strength. Yet, you have to
be careful to distinguish exactly what kind of strength you’re talking about.
Strength must be very specific and applicable to the activity for which it will be used. For
example, a world-class powerlifter wouldn’t even be able to put one foot in front of the other at the
end of a 26-mile run. On the other hand, a marathon runner would crumble into a pile of bones if he
climbed under the half-ton of pig iron that the powerlifter plays with.
So what is strength?
Most of you use this word every day, and it’s a word with which you’ve probably grown
comfortable. But it’s an infinitely complex concept that cannot be adequately described or understood
in a single fleeting thought process. In fact, many factors interrelate to produce it. But in a nutshell,
strength is the ability to overcome external resistance.
You may think that strength is just measured by a maximum lift in a weight-training exercise.
However, external resistance does not have to be a barbell, dumbbell, or a 1980s Nautilus hip
abduction machine. In grappling, for instance, the resistance could come from an opponent defending
a takedown or fighting to get out of an arm bar. Whether pushing through a stack of iron or completing
a submission, strength is measured, and increased, by your body’s response to external resistance.
For years, it has been a common belief that the only way to increase strength is by increasing
muscle size (or what science types refer to as hypertrophy). In most cases, large muscles are able to
produce more force than smaller ones. But increasing muscle size is only one way to get stronger.
If you go to any hardcore gym in America, you will see powerlifters with much less muscle
mass than even the most novice bodybuilders. But, these powerlifters are lifting more weight than top
professional bodybuilders.
Similarly, Olympic weight lifters are able to stay in the same weight class for years while
continuing to gain strength. Since these lifters must stay within the confines of their weight class, they
find a way to get stronger without getting more massive.
Therefore, any grappler wanting to remain within the same weight class cannot use concerns
about increased muscle mass as an excuse not to resistance train. It is important to remember that if
you are not in a caloric surplus, you can’t gain weight no matter how much you work out! For
someone concerned with staying in a weight class, the focus should be to maximize strength to his
bodyweight ratio.
Remember, strength is not only a measure of muscle size but also the ability to effectively
recruit motor units, or the coordinated process of neurons firing into the collection of employed
muscles. Proper motor unit recruitment is a coordinated movement learned from habitual physical
activity. Whether that activity is a Judo hip throw or picking up aspiring bikini models on Miami’s
South Beach, the more you do that specific activity, the stronger you become. Along with continually
training in your given style of grappling, resistance training teaches the body to recruit motor units
more effectively.
This means that you can get stronger without getting bigger.
There are many different types of strength, and the training regimen used to acquire each kind
of strength is also unique. A number of kinds of strength improve the application of grappling
techniques. Limit strength is the root of strength variations.
LIMIT STRENGTH
Limit strength is your athletic “foundation.” It can be summarized by how much musculoskeletal force
you can generate for one all-out effort. All of your muscles should have a good foundational level of
limit strength. However, many strength athletes and grapplers skip over building sufficient limit
strength. Having a solid foundational level of strength is like building your house on a rock instead of
on the sand.
As Dr. Fred Hatfield once said, “You cannot shoot a cannon out of canoe.” Dr. Squat, as
Hatfield is more fondly known by fans, squatted 1,014 at 255 pounds when he was 46 years old.
Obviously, he understood the importance of a solid foundation and how to build one.
While building a solid foundation is important for all athletes, only powerlifters need to
maximize their limit strength for competition. This is because the goal of powerlifting is to be able to
lift as much weight as possible in one movement.
To clarify what is meant by limit strength, here are the three kinds of limit strength:
Eccentric Strength—how much weight you can lower without losing control
Static Strength—how much weight you can hold stationary without losing control
Concentric Strength—how much weight you can lift one time with an all-out muscle
contraction
Limit strength is the ability to produce maximum force voluntarily in a given action. Many
times it is confused with absolute strength and the terms are used interchangeably. Absolute strength
is the ability of an athlete to produce maximum force under the same conditions involuntarily, which
can include things like electrical muscular stimulation. For instance, absolute strength is what enables
an elderly lady to lift a car’s tailgate and save a trapped baby.
Subtracting limit strength (voluntary) from absolute strength (involuntary) gives us a strength
deficit. The goal for the grappler is to make that strength deficit as small as possible.
Limit strength is important for the grappler, not just as his foundation but also for matspecific
situations. While grappling, there will be instances when you will need to expend a complete output
of strength. In these instances, the grappler who can employ more total force will have the upper
hand. Although limit strength is something that some grapplers have typically discounted, this is
changing. Now that you realize this, you can train to have one up on the competition!
Limit strength is generally best increased by athletes using more than 85 percent of their one-
repetition maximum in the given exercise. Limit strength is developed primarily through core lifts,
which are compound movements; this means that they involve more than one joint.
Summary of Limit Strength:
1.
Limit strength is how much musculoskeletal force you can generate for one all-out effort.
2.
Limit strength is your athletic “foundation.”
3.
All your muscles should have a good level of limit strength. It’s like building your house
on a rock instead of on the sand.
4.
While limit strength is important for all athletes, only powerlifters need to maximize
their limit strength for competition.
5.
Core lifts are the primary means to develop and build limit strength.
THE CORE LIFTS
THE SQUAT
The squat is the first core lift we will examine.
Variations that can be used with the traditional squat are the box squat, front squat, Zercher
squat, belt squat, pause squat and the high bar Olympic squat.
Beginners should start with the traditional squat, and advanced athletes can use these
variations cyclically (remember, doing the same movements year in, year out can set up the advanced
athlete for overuse injuries, and a lack of innovation in your training can create feelings of
stagnation). The squat is a base movement and must be performed by breaking parallel for the full
range of motion needed for the complete benefit and development.
Here’s how it’s done.
Approach the barbell centered. Grab the barbell and get under it. Your feet should be
approximately shoulder width apart, and your hands can be spaced anywhere from slightly wider than
shoulder width to all the way out to the collars of the barbell. The bar should not be low on the
athlete’s back, but on top of the upper back muscles. Then pull your shoulder blades together as tight
as possible while pulling your elbows forward. The upper back needs to remain in this position
throughout the entirety of the lift.
After you tighten your upper back, next you will need to tighten your midsection. In addition,
expand your midsection as much as possible, not just pushing your stomach out but literally trying to
expand your core all around or as some like to say, 360 degrees. These actions, in turn, stabilize you
throughout the lift.
Pick up the bar and take one step with one foot, then one step with the other foot, and set up in
a shoulder-width or wider stance.
Maintain your tightness. Keep your chest up and pull in as much air as possible to make your
core as tight as possible.
The squat is initiated at the hips, and your first movement is pushing the hips back. After
which, you squat. Once you have squatted down below parallel (staying tight and full of air
throughout the entirety of the movement), it is time to bring the weight back up. Your head should not
be facing up; it should be in a neutral, straight-ahead position.
As you come up out of the hole (from the bottom of the squat), you need to drive your head and
upper back into the bar before driving the hips. If you fail to do so with a heavy weight, the bar will
travel forward, and you may fall over and miss the weight. Obviously, this is not a good situation to
be in (there are a myriad of online blooper videos showcasing this detrimental situation).
You must keep your body tight and full of air on the concentric (upward) phase of the lift. You
should not breathe while squatting; breaths can be taken between reps instead.
Holding the breath and pushing the abdomen out is known as the Valsalva maneuver. Numerous
studies have shown this technique to be much more effective in producing a rigid torso. If you have
any cardiovascular issues, you should not use this technique. In fact, you probably should not be
squatting heavy in the first place, because it does increase the likelihood of passing out (although this
is extremely rare).
Remember, your core must stay tight to maximally transmit force into the bar.
By using the technique just outlined, you will be able to lift maximal weights, which is
essential for developing your foundational strength.
The Olympic squat is a variation of the traditional squat. It’s like a traditional squat, but you
put the bar higher on your back and use a narrower stance, shoulder width to hip width. This transfers
more of the load to the thighs and the knee joint, as opposed to the hip joint and posterior chain.
Performing Olympic squats helps you maintain a more upright squat position. Squatting works
almost every muscle in the body, but this variation is better at isolating the thighs. Many strength
coaches argue that the Olympic squat is more functional than the traditional squat because the
narrower stance more closely mimics athletic stances.
Pause squats are performed in the same manner as traditional squats. The difference is that
once you break parallel, you pause at the bottom for 1 to 2 seconds. This movement is great for
building powerful hips and starting strength. Pause squats are an effective strength builder and will
truly test the athlete’s grit.
Front squats offer some advantages. For example, they are more quad dominant, so this is a
helpful option if you have weak quadriceps. During a front squat, your torso is more erect, so less
stress is placed on the lower back.
When front squatting, if you lean forward excessively, you effectively lose the weight. Front
squats require more core stabilization because the load is on the anterior portion of the body (directly
pushing down on abdominal muscles).
If a clean grip is used while front squatting, then this offers transference directly to the push
press, which is useful if you’re striving to increase strength in the push press. Front squats can be
performed with the same grip as a rack position in the clean, with arms crossed or with a specialized
front squat harness or even a safety bar.
Box squats have been around for decades but only became popularized in the 1990s by
strength coach Louis Simmons, who was heavily influenced by U.S. Olympic hammer thrower George
Frenn (a world record holder in the squat). One benefit of box squats is that they require less
recuperation time than regular squats.
An additional value of box squats is that they build the entire back side of your body.
Generally, people strive to keep their shins perpendicular to the floor when squatting. Yet box squats
allow you to go past this point because, in effect, they put the stress on the hips, glutes, lower back
and hamstrings. These muscles are called the posterior chain, referring to the back side of an
athlete’s body. A weak posterior chain is much more common than a weak front side, and box squats
are one of the most effective exercises for developing a strong posterior chain.
Not only does a stronger posterior translate into a tighter backside (for those who are looking
to make that audacious transition into a Speedo for the pending trip to South Padre Island), but it also
means you will have more power in the most common grappling movements. From takedown defense
to submission offense, the power generated from the posterior chain is crucial for the successful
completion of numerous grappling techniques.
Another benefit of box squats is that you will no longer be left bickering with your workout
partner about whether your broke parallel during your squat. Depth is not an issue when box
squatting, because either your butt was on the box or it was not. This eliminates unnecessary
guesswork.
Box squats are performed in a similar fashion as regular squats. Some key points to remember:
Stay tight, push your knees out to the side and push your butt back, and do not concentrate on sitting
down but on sitting back. Sit your butt completely on the box and pause, then explode up (like a
dancing girl bounding out of a birthday cake).
When sitting on the box, every muscle (except the hip flexors) is kept tight. When you release,
then contract the hip flexors along, you will explode off the box, building great starting strength.
Additionally, box squats teach you to explode up, using the hips, hams and glutes. This explosive
power out of a squat will be helpful in double leg takedowns, guard passes, and escaping from the
bottom in folkstyle wrestling.
Zercher squats were popularized by old-time strength athlete Ed Zercher. Many notable
powerlifters feel that Zercher squats are one of the most effective exercises for increasing the
deadlift.
Unlike the front squat and back squat, the bar is actually held in front of the body and in the
crook of your arm. The Zercher squat teaches you to squat properly, pushing your butt back, knees
apart and chest up. Zercher squats work a plethora of muscles simultaneously and require a high
degree of pain tolerance, a stronger core and upper-back stability. Zercher squats may not be popular
because of their relative obscurity and the sometimes-painful gut check that accompanies them.
Arizona-based strength coach Bret Contreras showed that among all standing squat variations,
the greatest electromyogram activity took place in the glutes during Zercher squats. (An
electromyogram, or EMG, is a test that records the electrical activity of muscles. If a muscle is
active, it produces an electrical current that is usually proportional to the level of muscle activity.)
This means that you can sleep through the early morning “booty boot camps” with the minivan-driving
soccer moms and instead rely on Zercher squats to build your glutes.
Belt squats became somewhat popular after John McCallum published an article in 1970
praising this squat variation in Strength & Health Magazine. The belt squat is unique because the
weight is attached to a belt, instead of being placed on the shoulders.
The belt squat should be performed by placing two exercise benches or boxes in a parallel or
V-shaped configuration. The distance of the boxes should be slightly shoulder width apart or the given
distance needed to adequately accommodate the selected squat stance.
Next place a strong box or chair between the benches. This serves as the loading platform for
the weight the athlete is going to lift. Choose the barbell, dumbbell or, preferably, plate-loaded
loading pin that will be attached to the belt and place it on the box or loading platform.
When you’re standing on the boxes, the dumbbell or loading pin should be hanging from your
belt at a level that can be anywhere from the height of the loading platform to knee height. You will
then proceed to pick up the weight. At this point, it is the partner’s responsibility to pull out the
loading platform so the athlete can perform a full squat. Because of the low center of gravity when
compared to more traditional squat variations, you will not be able to lift as much weight. It is not
uncommon for powerlifters who squat 700+ pounds to struggle to do 400+ in a belt squat.
Some things to remember: Point your toes out (the weight should be on the outside of your
foot). You cannot attempt heavy weights until the technique is mastered. Make sure stability is
mastered, and keep a flat back.
Belt squats offer some advantages over traditional squat variations. If you have lower back
issues, a belt squat eliminates the element of spinal compression. This can be a helpful for an athlete
with back problems who wants to receive the benefits of the squat. Belt squats work the thighs (in
particular, the quadriceps) more than do traditional squats. Some athletes have trouble breathing
between reps when squatting; however, it is much easier to breathe when performing belt squats as
opposed to traditional squats with a barbell on the back. Belt squats can have benefits to athletes
working around injuries and to healthy athletes who are looking for enhanced performance and a
stronger base.
Many other variations of the squat exist; the ones described are basic variations that will build
maximal-effort strength and power. The squat trains virtually every muscle in your body, but it
primarily works the thighs, hips and butt, and it strengthens your tendons, ligaments and bones. If an
athlete is healthy and can perform squats regularly, it can be a great injury-prevention mechanism. In
fact, squats could be classified as a pre-habilitation exercise for healthy athletes.
Recently, some strength and conditioning coaches have created a controversy about squatting.
They claim that the movement is unsafe or not functional. These statements are usually made by those
looking to get a rise out of people or sell some sort of alternative and are not scientifically validated.
A squat requires you to extend the knees and hips. You must balance on your own two feet
while performing the squat. Transference of ground force through the body is exactly what is required
in effective takedowns, from double legs to hip throws. Squats produce a greater anabolic hormonal
response of testosterone and growth hormone than any other exercise. And, finally, squats can
produce more muscle growth or fat loss than any other exercise. That is why some weight training
enthusiasts and physical culture devotees refer to squats as “the king of all exercises.”
Grapplers should strive to squat double their bodyweight and ultimately shoot for 2.5 times
their bodyweight.
THE DEADLIFT
The deadlift works virtually every muscle in the body, and the National Association of Speed
and Explosion has identified the deadlift as the most important test to measure an athlete’s ability to
produce force through the ground (known as ground contact forces).
A grappler must be able to move quickly in short bursts. This is possible by being able to
quickly produce large amounts of force through the ground. The deadlift enhances the ability to do
this.
Grapplers should set a goal of deadlifting 2.5 times their bodyweight. This is considered
exceptional, but 2.2 times their bodyweight is still good and is more realistic for many.
Can a grappler gain bodyweight and remain just as fast or actually gain speed? Of course. For
every pound gained, an athlete must be able to produce 2.5 pounds of ground contact forces. For
every 10 pounds gained, there should be a goal of increasing the one-repetition maximum in the
deadlift by 25 pounds.
Deadlift is arguably the most effective posterior-chain builder (this, again, is the back side of
your body, an area which is the strength base for recreational pursuits like midget throwing and
grappling specific submissions, escapes, and takedowns) on the planet. Until recently, some viewed
the deadlift as just a powerlifting lift. Thankfully things are changing. Some coaches did not feel the
risk/benefit ratio favored including deadlift in a holistic strength and conditioning plan.
Yet, the reality is that the deadlift is to functional strength as Popcorn Sutton is to moonshine.
So if you want one of the best movements for functional strength, look to the deadlift (if you want
good bootleg liquor, look for it in the Tennessee hills around Cocke County).
When performed correctly, not only is the deadlift one of the most effective tools for
increasing strength and power, but it is believed to have benefits in injury prevention as well.
Strengthening the posterior chain with the deadlift may reduce the chance of injury. This is because
weak hamstrings greatly exacerbate the chance of an anterior cruciate ligament (ACL) injury,
patellofemoral pain and many other problems at the hip, lower back, knee and ankle.
Machines like leg curls are insufficient to strengthen the posterior chain, because cocontraction of the hamstrings and glutes fails to occur. These machines generate open-chain
movements that adhere to only one fixed plane of motion, and they’re built for only one body type. In
certain cases, these types of movements can cause overuse injuries and motor pattern development
hindrance, because stabilizer muscles go unused and movements are in a fixed plane. Additionally,
that fixed plane of motion may not be ideal for the grappler’s body type.
Functional exercise serves a purpose and generally prepares an athlete for a movement pattern
in sport or in daily living activities. Functional exercises train movement patterns, not individual
muscles in an isolated fashion. Nothing is more functional than to pick up a heavy load off the ground.
Moreover, the deadlift is in front of the body, but it must be picked up by the posterior chain. This
truly mimics the movements associated with a takedown and subscribes to the principle of dynamic
correspondence; that is, the same muscles that are used in grappling are the ones used with the
deadlift.
You should not use straps when you deadlift because the deadlift is the ultimate exercise to
increase your grip. If you deadlift heavy, your forearms will get stronger and grow larger. Increased
grip strength is a helpful tool in grappling because it involves throwing, grabbing or holding an
opponent. Ultimately, your hands are the vehicle that transfers power from your body to an opponent.
Grip strength can make you or break you in grappling. From grabbing a gi to locking up in a clinch, it
all starts with your grip.
There are many deadlift variations. The two most common full-range-of-motion deadlift
exercises are the conventional and the sumo techniques. In the conventional deadlift, your feet are
hip width apart, arms just outside of legs, and the barbell is on the ground and lifted to a fully erect
position.
In the sumo deadlift, your hands are inside the legs and the legs are generally much wider
apart than shoulder width. The starting stance is similar to that of a Japanese sumo wrestler. The total
amount of mechanical work performed in the conventional deadlift is obviously much greater than that
of the sumo deadlift. After all, work°= force°x distance, and the distance covered is much greater in
conventional deadlifting.
The conventional deadlift generally has much greater transference to grappling than a sumo
deadlift and is a more effective posterior-chain builder. The sumo deadlift also develops more quad
strength, as well as strength in the adductors. Although many associate adductor training solely with
late night Suzanne Somers infomercials, you could look past the spandex crew hovering around the
Nautilus machine and realize the many grappling benefits of adductor training.
Strong adductors greatly increase your ability to control someone in your closed guard; they
enable tighter triangle chokes, and more powerful arm bars from any position. In fact, strengthening
adductors is one of the most important movements for functional BJJ training. It is also one that is
most often neglected.
Trap bar deadlifts have gained popularity over the past two decades. The trap bar puts you in
a straight line with your hips and the weight, allowing you to stay more centered. Trap bar deadlifts
take some of the load off the posterior chain and work the quads more effectively than conventional
deadlifts.
Some strength coaches feel the trap bar is safer because of the reduced load on the lower back
and the fact that the athlete is centered. Yet, in a grappling situation, someone will rarely have to lift a
directly centered opponent. While the trap bar deadlift does not perfectly mimic real grappling
situations, it is a great strength builder.
Ever see someone deadlift with the bar at knee level in a squat rack? Shortening the range of
motion is known as a rack pull or a partial deadlift. The rack pull allows you to handle heavier
weights effectively, thereby building the grip strength you, as a combat athlete, need to dominate your
adversary. Additionally, rack pulls make it easier for you to stay in a proper lifting position, and
they’re a great way to develop muscular size and strength in the upper back and traps.
The deficit deadlift is great for building starting strength and explosive power at the start of
the movement. A deficit is created when you stand on an elevated surface of some sort while
deadlifting. Deficits should not be excessive—there is never a need to create a deficit of more than
three inches. Using excessive deficits greatly enhances the chance of injury. Gripping a loaded bar
with 500 pounds off the floor requires grip strength, but it’s a lot tougher if you have created a deficit
for yourself. Also, make sure you have the flexibility to get in the proper starting position.
Some reminders for proper deadlift technique:
Push through your heels.
The middle of your foot should be directly under the bar, and your shins must be touching the bar.
The back is flat; don’t round.
Your shoulder blades should be directly over the bar; your shoulders are actually in front.
Your elbows must remain in full extension throughout the entirety of the movement.
Lower the bar in the opposite way the bar was lifted, in terms of hip and knee angles.
It’s important for a grappler to pick functional training exercises in the true sense of exercise
science, not just passing fads. Deadlifts work virtually every muscle in your body. Because so many
motor units are recruited, deadlifting, like squatting, is a catalyst for muscle growth (as long as the
right amount of calories and protein are consumed).
Like the squat, the deadlift produces a favorable spike in the natural production of growth
hormone and testosterone production. If your goal is to lose fat, your post-oxygen debt will be larger
because of all of the muscle mass recruited; that is, your metabolic rate is greatly increased. This
means you will be gaining dense strength for the upcoming grappling tournament, with an additional
benefit of a harder beach body for the post-tournament vacation on the Florida panhandle.
The deadlift is a multidimensional movement that uses almost every muscle in the body,
strengthens the posterior chain, aids in overall muscle growth, builds grip strength, builds speed and
greatly enhances mental toughness.
Deadlifts are an easy lift to overtrain, so they should be performed only once a week. As a
general rule, do not deadlift heavy more than three weeks in a row without implementing a systematic
de-load. A de-load would mean using less than 70% of the weight used and reducing total sets by
approximately one-third. Here’s an example: If you’re deadlifting 400 pounds for five sets of 5
repetitions, this would now become 280 pounds for three sets of 5 repetitions. Deadlifts tax the lower
back and central nervous system and, if abused, are a quick way to overtrain. Make the deadlift your
ally, not your adversary.
CHIN-UPS
For centuries, chin-ups have been a staple in the regimen of many top fighters. Chin-ups require you
to lift your own bodyweight and, as you advance, additional weight should be used. Chin-ups are
quite difficult for many people, especially fighters in the heavier weight divisions. Many athletes new
to strength training will not be able to perform even a single chin-up. If you cannot currently do a
single chin-up, keep reading to find a pull-up variation that will work for you.
Pull-ups are more difficult than chin-ups. Pull-ups require your grip to be pronated (meaning
you have an overhand grip with palms facing away from you). On the other hand, when you perform
chin-ups, your grip is supinated; that is, your grip is underhand and your palms are facing you. Pullups focus more on the back muscles alone, while chin-ups hit the back but also the biceps—two vital
sets of muscles for pulling an opponent in the midst of grappling. These are the two basic variations,
but there are plenty of others.
For example, neutral grip pull-ups are performed with a medium grip, but variations can be
with hands wider or narrower. The shoulder is able to stabilize your body most effectively with a
neutral grip. This grip puts the elbows and shoulders in their most effective line of pull. This is the
easiest pull-up variation, so additional loads can be used more quickly. The elbow flexors are used
much more with this grip than with traditional pull-ups. This movement is “joint friendly”. For this
reason, we use this variation as our strength barometer. As a beginning goal, grapplers over 200
pounds should minimally strive to be able to perform one-rep with 1.25 times their bodyweight, and
grapplers under 200 pounds should shoot for 1.5 their bodyweight.
The mixed-grip pull-up is when one hand is overhand and the other one is underhand, like a
deadlift. If you start off with the left hand underhand and the right hand overhand, then the load will
shift primarily to your left side because the central nervous system recruits the arm with more
efficient pulling leverage. Obviously, to avoid imbalances, alternate the grips for each set.
Chin-ups and pull-ups are a valuable component in the grappler’s strength regimen. Chin-ups
have a carryover to grappling because they develop the muscles in the back, the grip and the core, all
of which are essential for strong grappling movements. The mixed-grip pull-up variation is
particularly functional for grappling because the placement of the hands mimics one of the most
common and effective grappling grips, the Gable grip.
Not only do chin-ups increase your limit strength and make your grappling grips more
powerful, but they also take grip strength in general to a whole new level. Your fingers, your hands
and your forearms are all used when performing chin-ups. Since you have to stabilize your core in a
chin-up, even the abdominals get a workout.
If you cannot do chin-ups, the most effective way to train them is through band-assisted pullups. Simply attach the resistance band to the chin-up bar. Then, put your knees in the band. Start from
a dead hang and pull up. As you pull up, the bands will begin to assist you.
Negatives can help an athlete become more efficient at handling body weight in a chin-up. In
short, you perform only the negative (eccentric) portion of the exercise. To do this, jump up and then
lower your bodyweight with no assistance, for a specified amount of time. Partner-assisted pull-ups
are another helpful method for developing the strength to do a pull-up. As you advance, you’ll be able
to do the negatives without assistance. The only drawback to partner-assisted pull-ups is that is
impossible to know how much your partner is helping. This can be a nuisance when planning and
tracking workouts.
Lat pull-downs are not as effective a means to develop the strength to do a chin-up. Chin-ups
require you to stabilize your bodyweight. Lat pull-downs are done on a machine, so that important
aspect is neglected. Furthermore, lat pull-ups are an open kinetic chain movement, whereas chin-ups
are a closed kinetic chain movement. An open kinetic chain movement is when the hand or foot is
open to move. It is normally seen in isolation movements, like biceps curls or leg extensions. Closed
kinetic chain movements refer to when a hand or foot is fixed in position, like during a push-up or a
squat. Closed kinetic chain movements are generally viewed as more functional because they are
compound movements which engage two or more joints and stimulate multiple muscles. Therefore,
chin-ups have better transference to the mat.
On a lat pull-down, the downward phase is the concentric. On a chin-up, the upward phase is
the concentric. Many fitness centers now offer pull-up assisted machines. These are better than lat
pull downs but still inferior to band-assisted chin-ups or chin-up negatives. With a lat pull down, a
pull-up assisted machine or any other machine, a preset plane of motion is in place. This will
eliminate the beneficial process of you stabilizing your body during the movement. When acquiring
the strength to do a chin-up, choose the exercise that will serve you best.
Here are some key points to remember when doing a chin-up:
1.
2.
3.
4.
5.
Always maintain full range of motion.
Look up on the way up.
Bend your legs and squeeze your glutes.
Keep your chest up.
Drive up with your elbows to the floor.
PROGRESSION TO PULL-UPS/CHIN=UPS
If you are unable to do pull-ups or chin-ups, give the following progression from the first Jailhouse
Strong book a shot:
Step 1!
Chin-ups/Pull-ups on straight bar (knees bent)—horizontal rows/inverted rows.
Progression 1: 2 sets of 5 reps
Progression 2: 3 sets of 8 reps
Progression 3: 3 sets 12 reps
Progression 4: 3 sets 10 reps (5 second eccentric/lowering phase pull explosive up)
Move to Step 2!
Chin-ups/Pull-ups on straight bar (feet straight)—horizontal rows.
Progression 1: 2 sets of 5 reps
Progression 2: 3 sets of 8 reps
Progression 3: 3 sets 12 reps
Progression 4: 3 sets 10 reps (5 second eccentric lowering phase explosive pull-up)
Move to Step 3!
Flexed Arm Hang.
Progression 1: 3 sets flexed arm hang hold 12 seconds, 3 sets 12 inverted rows
Progression 2: 3 sets flexed arm hang hold 21 seconds, 3 sets 12 inverted rows (3 second
eccentric phase)
Progression 3: 2 sets 30 seconds, 3 sets 12 inverted rows (5 second eccentric phase)
Move to Step 4!
Eccentric Chin-ups/Pull-ups.
Progression 1: Band-assisted Chin-ups 3x3, Eccentric chin-ups (jump up lower to full extension
take 5 seconds) 3 sets 4 reps
Progression: 2: Band-assisted Chin-ups 4x4, Eccentric chin-ups (jump up lower to full extension
take 7 seconds) 3 sets 4 reps
Progression 3: Band-assisted Chin-ups 5x5, Eccentric chin-ups (jump up lower to full extension
take 8 seconds) 3 sets 4 reps
Now you are ready to do legit pull-ups/chin-ups. If you want to perform chin-ups, do the
exercises above with an underhand grip. If you want to perform a pull-up, do the exercises above
with an overhand grip. We suggest mastering the chin-up before the pull-up, because the pull-up is
more difficult.
THE BENCH PRESS
The bench press has been hailed by some as the holy grail of lifting, while others consider it a
complete waste of time. The truth lies somewhere in the middle. It seems people that advocate either
extremist viewpoint usually have some sort of agenda.
Some common criticisms of the bench press are that lying on your back and pushing up is not
functional. Others have questioned the safety of the bench press. Yet others insist it will develop
unnecessary muscle in limited movement patterns and lead to upper crossed syndrome, a condition in
which the chest and shoulders are pulled forward.
Critics also point out the bench press is an open kinetic chain movement. A new criticism
common among the anti-bench press crowd is the fact that the bench press suppresses the movement
of the scapula.
These criticisms must be evaluated.
The bench press exercise is overused and abused by many strength and conditioning coaches
and trainees. However, this does not mean it should be removed from the grappler’s arsenal.
In grappling, it is pretty rare for you to be on your back, having to push up. Whether bridging
out of a pin in wrestling or recovering your guard in BJJ, the primary movement occurs in the hips
and lower back. But just because the exercise itself does not perfectly mimic a likely situation in
grappling does not mean you should systematically eliminate the most effective exercise in building
anterior deltoid, chest and triceps strength. That is, the bench press is your best bet for constructing a
beautifully developed hood, or chest in jailhouse slang.
Preferably, base strength and conditioning exercises should be of the closed kinetic chain type.
However, bench press is a worthy exception because of the amount of strength that can be developed
in this movement.
You should also pay close attention to working muscles on the posterior side for overall
balance. The scapula range of motion is limited in the bench press because of how the scapula is
pushed against the pad. Nevertheless, the bench press can be used effectively to develop strength in
the pushing muscles that play a role in some grappling movements, such as wrestling pummeling and
grip fighting in BJJ and Judo. Because of this, the athlete can also employ closed kinetic chain
exercises that allow movement of the scapula. The all-or-none principle does not apply, because the
bench press and the push up can both be used in concert with one another.
The bench press has many variations. The first one we will discuss is the close-grip bench
press. A close-grip bench press should be performed with your hands at shoulder width on the bar,
just a couple inches closer than a regular bench press. If you perform the close-grip bench press with
your hands extremely close together (as is common to see at many commercial gyms), it may cause
undue stress on the elbows and wrists. The emphasis here is on triceps.
Some other variations also place a special emphasis on building triceps strength. One of these
is the reverse-grip bench press. The reverse-grip bench press is performed by doing a bench press
with both arms supinated, or palms facing your face. This grip was popularized by powerlifter
Anthony Clark in the 1990s. Bodybuilders, or anyone who wants to look good for Spring Break in the
Keys or during weekend beach escapes to Baja, appreciate this lift because it effectively targets the
upper portion of chest.
Board presses help shorten the range of motion of the bench press. The advantages of board
presses are that the triceps are emphasized and heavier weights can be handled. This lift is performed
by putting two-by-four (2 x 4) boards on the athlete’s chest. One 2 x 4 is called a one-board press.
Thus, stacking four boards on an athlete’s chest would be called a four-board press. The names are
self-explanatory.
Lying on the floor and bench pressing until the elbows touch the floor and briefly pausing is
known as a floor press. For most people the floor press emphasizes triceps strength, but for athletes
with barrel chests and short arms (i.e., the “muscular hobbit build”), the emphasis is more on starting
strength.
Another way of developing triceps strength is to use accommodated resistance, or bands or
chains (discussed below). As the weight descends toward your chest, tension decreases; then, as the
weight is pushed up, the bands stretch out or chains come off the floor, so tension is increased until
the lockout. This places a special emphasis on the triceps, and it complements the strength curve of
the movement. This will help to develop “back arms” (or triceps, for those of you who did not read
our earlier books) that will bust through prison denim and fill out expensive sport coats. No matter
the clothing you currently find yourself wearing, well-constructed back arms enhance the look.
If you want to emphasize your shoulders, the incline bench press is a quality variation to use.
Moreover, the incline bench press emphasizes more of the upper portion of the pectorals. This
exercise should be performed on a 30–45° bench—the higher the incline the greater the shoulder
involvement.
Many argue that because of the more upward pushing motion, the incline bench press offers
greater transference than the traditional bench press. The decline press, where the bench is
positioned at a declining angle, is the opposite of the incline press. In the decline press, more of the
lower chest is used and greater weights can be handled.
Remember, the bench press allows for the heaviest weight of any upper body exercise to be
handled, and it is a true strength builder. The bench press is a compound multi-joint exercise that can
be beneficial to most healthy athletes. Grapplers should strive to bench press a minimum of 1.5 times
their bodyweight.
Here are some things to remember when bench pressing:
Your grip for a regular bench press is shoulder width or just slightly wider.
Wrap your thumb around the bar. (Thumbless grips have been responsible for many serious
injuries.)
The bar should be close to your wrist in your hands and your palm, not by the fingers (which
would be a recipe for severe wrist pain).
When gripping the bar, be sure to squeeze the bar.
Tighten your upper back before you lift the weight out of the rack. This gives you a solid base
from which to perform the press. Additionally, it allows you to engage your lats to assist in the
movement. Retract your scapula or squeeze your shoulder blades together (If you don’t keep
your chest up, you’ll increase the chance of shoulder injury and lose power.)
Be sure to maintain this chest position through the entirety of the lift.
STAY SMART AND PREVENT INJURIES
Injury prevention is another aspect overlooked by many when examining the benefits of resistance
training. If you strengthen weak and susceptible muscles, they are less likely to get injured. Muscles
that can be trained to decrease the likelihood of injury include the lower back, the hamstrings or even
the quadriceps (which control knee function). Injury prevention will not directly increase your
performance, but it will ensure you are fit when you need be and will help you have a longer and
healthier career (which allows more time to enhance performance). If you stay healthy and injuryfree, then you will be tournament-ready for a grappling competition on short notice or gas-station
ready (#GASSTATIONREADY) to defend yourself from some wild-eyed degenerate who is looking
to jack your ride during a late night stop at the Shell station.
Heavy core lifts may prevent injuries because they stimulate new bone growth.
Follow these guidelines when trying to stimulate bone growth:
3–6 sets with fewer than 10 repetitions.
Rest period of 1–4 minutes using a typical periodization scheme designed to increase muscle
hypertrophy and strength.
The exercises should be compound movements. (All the previous exercises discussed in this unit
would fall into this category.)
GRAPPLING LIMIT STRENGTH TEMPLATE
The limit strength program is easily followed, and it is laid out in four-week cycles. For
supplementary and assistance exercises, pick from the list below, but remember to follow the
specified rep protocols. All supplementary and assistance movements should be completed as heavy
as possible, stopping just shy of muscle failure or technical breakdown of the movement.
You have the freedom to make the program fit your individual specifications with auxiliary
and assistance work. Everyone has different sticking points and requirements, so use the supplemental
training that works best for you. Each time you repeat a supplemental exercise, strive to pile a little
more pig iron on the bar, even if it is just a couple of pounds.
Regardless of the starting point, setting and beating personal records on a consistent basis for
one year straight will equate to a very strong individual. This is the basis of progressive overload, the
training practice at the center of the Jailhouse Strong training philosophy.
The idea of progressive overload can be illustrated with the mythic Milo of Croton. A
celebrated strongman, champion wrestler and revered war hero, Milo won six°Olympic Games°and
seven°Pythian Games°in wrestling; between these and other Greek national games, Milo won a total
of 32 wrestling competitions.
Milo followed a training regimen characterized by small incremental increases in training
weights that added up over weeks, months and years. The legend goes that as a boy, Milo would carry
a calf. With each day, the calf grew a little and, as a consequence, the weight on young Milo’s
shoulder would gradually increase. Over a number of years, the small calf grew to a large cow.
Milo’s strength grew along with it. So by the time Milo reached manhood, he could easily hoist a cow
on his shoulders.
With this story, we learn that incremental but regular increases to your physical training result
in sustainable gains.
Remember: Rome was not built in a day; neither was Milo.
For the core movements, stick to the prescribed weights and review our discussion on
Compensatory Acceleration Training (CAT). The bottom line with this type of training is that if the
weight feels light, explode through it. If you feel that you can do more, then do more!
On the last set, break free from the imprisonment of prescribed repetitions. If the weight feels
good, go for a rep max. Do as many reps as possible while maintaining great technique. If your form
breaks down, terminate the set.
The other option is to go for a heavy single repetition lifts after your last set. To do this, you
will jump up three to five percent in weight from your last set. After a three-minute rest interval,
complete a single repetition with this weight. If this feels good, repeat a repetition with the same
weight and the same rest interval.
Do not extend the rest interval. We are training limit strength to benefit your grappling. We are
not looking to lurk around the gym all day, no matter how alluring the Zumba class participants may
be.
Never go heavy during the deload week, because this is when active recovery allows for the
largest strength gains to take place.
After a four-week cycle is completed (three weeks of buildup training and the one-week
deload), start over. At the beginning of each four-week cycle, add five pounds to each core lift; or if
you feel ambitious, add 10 pounds. Never more!
After the deload week, your body is fresh and rested. This is an ideal time to achieve a new
personal record or max out. You can retest your maximum lifts after three four-week cycles. If these
jumps seem small, then lift the weight more explosively, and do more reps! You will get stronger.
FREQUENCY
A requisite level of recovery is foundational aspect of this program. So always rest at least 48 hours
between workouts. On paper, this program appears to be three days a week. However, remember that
the seven-day week is a man-made concept; it has nothing to do with physiology, or how you adapt to
training.
If you cannot train three days a week, make your workout week 8–10 days, because this is
your program! In the same light if you recover well you can condense your work week to six days, but
never shorter than five days.
In a nutshell, the idea is to complete the week and then add five pounds to the core lift each
time you perform the rep scheme each four-week cycle. If the weight is light, do it more explosively,
and do more repetitions on your all-out set. This program can be done for many successive months if
you are disciplined and do not add excessive weight.
Remember, the core lifts are the key! It is okay and we encourage you to switch supplementary
and assistance exercises.
THE PROGRAM
Week 1
Day 1
Day 2
Day 3
Week 2
Day 1
Day 2
Day 3
Week 3
Day 1
Day 2
Day 3
Week 4 (Deload)
Day 1
Day 2
Day 3
GRAPPLING LIMIT STRENGTH—Objectives and Guidelines
A.
B.
Maximize Results/Minimize Time in Weight Room: Our goal is to maximize limit strength gains
and minimize time in the weight room. This program presupposes grappling is your #1 priority
and your #1 objective in the weight room is to increase limit strength.
Rest Intervals: For core movements, rest intervals are 2–5 minutes between sets. Generally the
C.
D.
E
greater the weight used, the longer the rest interval.
Core Movements: Our core movements are Bench Press, Squat, and Deadlift.
Supplementary Movements: These fall under compound multi-joint movements, excluding core
movements. Examples: Front Squats, Lunges, Sumo Deadlifts, Pull-ups, Dips and Overhead
Presses. For these movements rest 1–2 minutes between sets.
Assistance Movements: These are single joint movements, examples being Hammer Curls,
Triceps Extensions, Lateral Raise and Dumbbell Flys. For these movements, rest 45–60
seconds between sets. While these movements have purpose, they are the first to be removed
when tapering for competition. If you have to leave, early scrap these.
Prioritize: For this program, core lifts are the most important piece of the puzzle, followed by
supplementary movements, and finally followed by assistance lifts. If you have to cut anything, cut in
order from least important to most important.
SUGGESTED ASSISTANCE MOVEMENTS REP RANGES
Listed next to exercise
Lower body: Leg Curls one or two leg (6–8), Glute Ham Raises (6–8), Cable Pull Through (10–
15), One Leg Pistol Squat (6–8), Bulgarian Dumbbell Squat (6–10), Barbell Hip Thrusts (10–
15)
Upper Body: Triceps Extension any variation (6–12), Curls any variation (10–15), Face Pulls
(10–15), Triceps Push Downs (10–15), Lateral Raises (8–15), Dumbbell Flys (8–15)
Full Body: Lat Pulldowns any grip (8–15), Push Up any variation (AMAP—As Many as
Possible), Hindu Squats (30–50), Band Take Downs (10–15), T-bar Chest Supported Rows (8–
15), Glute Ham Raises (6–8)
SUGGESTED SUPPLEMENTARY MOVEMENTS REP RANGES
Listed next to exercise
Lower body: Trap Bar Deadlift (3–8) , Barbell Hip Thrusts (6–12), Lunge any variation (6–12),
Front Squats (2–6), Dead Squats (1), Zercher Squats (2–12), Romanian Deadlift (6–15)
Upper Body: Dips (5–10, add weight if applicable), Dumbbell Incline Press (4–8), Pull Ups any
variation (4–10), Dead Bench Press (1), Shrugs (10–15), Overhead Press (4–10), Close Grip
Bench Press (3–6), Board Press (1–5), Boards (3–5)
Full Body: Bent Over Rows (5–10), One Armed Dumbbell Rows (6–12), Seated Rows (8–12),
T-Bar Prison Rows (10–15), One Leg Romanian Deadlift (3–8), Sand Bag Movement (5–10
reps or 20–30 yards on moving events), Any Strongman Movement (4–8 reps or 20–30 yards on
moving events), Sumo Deadlifts (2–8), Sledge Hammer (8–15 explosive strikes)
Neck Work: Neck work is classified as light or heavy. Light work takes less time to recover
from. Light work includes Head Nods (20–40 repetitions), Self-Resisted Rotations (10–20
repetitions) and Walk Talls with minimal tension. Heavy neck work includes Neck Bridges (10–
60 seconds), Extreme Tension Walk Talls, Heavy Harness Work (5–15 repetitions), Four Way
Neck Machine (6–10 repetitions) and High Tension Isometrics (6–10 seconds).
Additional Information:
A. Missing a Rep: Sometimes you might miss a rep. For instance, if you are trying to deadlift 3 sets of
3 reps with 300 and you only get 3, 2, and 1.
You have two options in this scenario
1.
2.
Reduce the weight this work out and complete the sets with a lighter weight. Generally a
5–10 percent reduction will suffice, so in this case your deadlift weight would be
reduced to 270–285. Generally this means you reduce your starting weight by 5–10
percent also, unless of course this performance was a result of some unforeseeable
circumstance.
You can also give yourself a penalty. Reduce the weight you record by 5 percent and
move forward from there. In this instance that would mean recording 285 for 3 sets of 3
reps.
If you start with the specified weights, you can potentially go over a year straight without missing a
weight.
If the weight is light, explode harder. All movements are performed in “movement intention,”
Compensatory Acceleration Training Style. Instead of adding extra weight, explode harder.
B. When to Start Over: After a three-week layoff, major illness or completing a competition camp.
C. Supplementary/Assistance Work: You can change the supplementary/assistance work. This routine
is based off of the progression of the core lift—adapt supplementary/assistance work to your personal
needs.
STARTING WEIGHTS
Commencing the limit strength program, you will need to take your maxes in the core lifts: Squat,
Bench Press and Deadlift. The percentages used are based off of your maxes.
We will start not with 90 percent of your true max—this will allow you to progress longer,
explode harder and take advantage of the provided audible calls as well as get the job done on an
“off day.”
If you squat 300 pounds, your starting max would be 270 pounds (300 × .9 =270.) Round all
numbers to the nearest five, so in this case 85 percent of 270 is 229.5, so you would lift 230 pounds
for your 85 percent set.
Day one of week two would then look like this.
Day 1
Chapter III: Training for Specfic Grappling Arts
Once you develop a sufficient amount of limit strength, you may turn the focus of your strength training
to grappling-specific movements.
Across different types of grappling, there exist common movement patterns and techniques.
However, specific forms of grappling apply these movements with slight, but important, differences.
With this in mind, it is necessary to have a game plan designed for the particular grappling method.
STRENGTH, FLEXIBILITY, AND RFD FOR GRAPPLING
In the process of increasing strength for grappling, it is important to consider rate of force
development (RFD). Rate of force development refers to how quickly a person can develop tension
in a muscle or muscles.
In the context of BJJ or Submission Grappling, it is important for a fighter to be able to
develop muscle tension quickly. A fighter may hold a rather stable position for a prolonged period,
and then he will have to quickly execute a sweep, submission or takedown.
For example, it is not uncommon for a BJJ match to feature a fighter holding a rather static
closed-guard position for a minute or longer. This static position can be interrupted suddenly with an
arm bar or sweep attempt. The more quickly a BJJ fighter can develop muscle tension, the greater the
success he will have in applying his Brazilian Jiu-Jitsu techniques.
Like strength training, increased flexibility through a stretching regimen plays an important
role in improving Brazilian Jiu-Jitsu performance. Of particular importance to the movements in
Brazilian Jiu-Jitsu is flexibility in the hip adductors and flexors. Increased hip flexibility allows the
BJJ fighter to have an improved guard game through his ability to play some of the more difficult
positions from the bottom. Hip flexibility offers an improvement in, among other positions, triangle
choke set-ups, open guard techniques, arm bar set-ups and inverted guard techniques.
In addition, an improvement in hip flexibility is directly related to better hip mobility, and
improved hip mobility enables a better sprawl for takedown defense. Finally, a stretching program
reduces the probability of injuries related to Brazilian Jiu-Jitsu training and competition. Rate of
force development (RFD) is particularly relevant to the explosive movements found in a wrestling
match.
The sport of wrestling utilizes similar muscles to BJJ. To understand the similarities of the
types of strength used in wrestling and BJJ, we can divide strength into three types: static strength,
speed strength and strength endurance.
Wrestling matches are usually characterized by more explosive movements. Therefore,
wrestling does not require as much static, or isometric, strength as BJJ. Moreover, a wrestling match
is generally shorter than a BJJ match. As such, wrestling involves less long-term strength endurance.
While static strength and strength endurance are not as crucial as speed strength to the actions
of a wrestling match, all three types of strength remain important and should be trained.
THE ABC’S OF DIRECT TRANSFERENCE
When compiling a strength and conditioning program for grappling, it is important that the program
has both a foundational strength and a sport-specific aspect. A program for foundational strength is
based on the four central lifts: squat, deadlift, bench press and pull-up. As discussed above, these
lifts increase one’s limit strength.
With the development of sufficient limit strength, the sport-specific program for a particular
grappling method is based on applying strength-training exercises that have a direct transference to a
particular type of grappling. In the case of strength training for BJJ, for instance, sport-specific
exercises are an amalgamation of foundational lifts relevant to BJJ, variations of foundational lifts
that have direct transference to BJJ, and additional exercises and lifts that are relevant to the specific
types of strength used during Brazilian Jiu-Jitsu practice and competition.
THREE TYPES OF STRENGTH USED IN BRAZILIAN JIU-JITSU
The movements in Brazilian Jiu-Jitsu are centered on three types of strength:
1
2
3
Static Strength—This type of isometric strength is used when a BJJ fighter has to hold,
squeeze or constrict his opponent for a prolonged period. It is also relevant to the
consistent grip strength that is needed throughout a BJJ match. Isometric exercises of a
pulling nature can be quite helpful in developing static strength and strength specific to
joint angles.
Speed Strength—This type of strength is needed for the explosive bursts necessary to
complete takedowns, submissions and sweeps. It’s characterized by its short duration,
and it is crucial for success. Effective methods to increase speed strength include
compensatory acceleration with light weights, plyometrics, explosive strongman
exercises, medicine ball throws and Olympic lifts (for the athlete proficient in them).
Strength Endurance—This type of strength refers to the strength necessary to take a BJJ
fighter through the consistent movements of a BJJ contest that exist outside of the short
burst of explosion or prolonged isometric control positions. Conditioning exercises that
require excessive amounts of time under tension will increase strength endurance level.
LIFTS AND EXERCISES SPECIFICALLY FOR BRAZILIAN JIU-JITSU
STRENGTH AND CONDITIONING
Pull-up Variations (Alternate Grip and Gi Pull-ups)—The unorthodox grips mimic those found in BJJ.
Sumo Deadlift—Strengthens the adductors, which makes for tighter submissions and a stronger
guard.
Cable Pulls—Mimics the initial pull necessary to set up an effective throw.
Isometric Holds on Medicine Ball and Heavy Bag—Increases isometric constriction strength
crucial for controlling an opponent or finishing a submission hold.
CORE AND ABDOMINAL EXERCISES FOR BRAZILIAN JIU-JITSU
Choke Sit-Ups—By performing a sit-up that replicates the lapel choke from the guard, the BJJ fighter
is able to build core muscles that are applicable BJJ techniques.
Triangle Sit-Ups—These mimic the hip and core movements necessary to apply the triangle choke.
Bridges—This movement strengthens the lower back and is the exact hip bridge that allows a BJJ
fighter to escape out of the mount position.
SAMPLE STRENGTH AND CONDITIONING WORKOUTS FOR BRAZILIAN
JIU-JITSU
The most effective program will be one that improves BJJ skills and also improves physical strength
and conditioning.
The following is a workout program designed for a top-level Brazilian Jiu-Jitsu fighter:
Monday
AM: Technique and Live Rolling, 1.5–2 hours
PM: Sport-Specific Lifting Training
Pulling: Deadlift 3 x 1–5 reps; Sumo Deadlift 3 x 1–5 reps; Pull-ups (using variations) 3 x 8–15
reps, 1°x until failure; Hammer Curls 3 x 8–10 reps; Cable Pulls 2 x 12–15 reps (each side)
Constricting/Squeezing: Cable Flys 2 x 10 reps; Medicine Ball Squeeze 2 x 30 seconds hold
(each side); Heavy Bag Constriction 2 x 30 seconds hold
Tuesday
AM: Interval Training Workout
Stretching Routine
Core Workout: 200 Triangle Sit-Ups; 50 bridges
PM: Technique and Live Rolling, 1.5–2 hours
Wednesday
AM: Technique and BJJ Drills, 1 hour
PM: Foundational Strength Lifting
Pushing: Squat 4 x 2–8 reps; Bench Press 4 x 2–10 reps; Military Press 3 x 5–7 reps; Dips 2 x
15–25 reps, 1°x until failure; Tricep Push-Down 3 x 10 reps
Thursday
AM: Endurance Training
Stretching Routine
Core Workout: 200 Choke Sit-Ups; 50 Bridges
PM: Technique and Live Rolling, 1.5–2 hours
Friday
AM: Technique and Live Rolling, 1.5–2 hours
PM: BJJ-Specific Bodyweight Training Circuit
Progress through the circuit three times, with a 45–60 second rest in between each circuit
1.
2.
3.
Pull-ups until failure, then hang for grip strength 1 minute
BJJ benefit: Improved pulling strength for entries into takedowns/sweeps and
improved grip for finishing submissions.
Walking Lunges 1 minute
BJJ benefit: Improved transition for shooting takedowns.
Push-Ups 30 seconds
BJJ benefit: Improved movement in top position.
4.
5.
6.
Mountain Climbers 30 seconds
BJJ benefit: More explosive transitions between positions, or “scrambles.”
Bodyweight Squats 1 minute
BJJ benefit: Stronger legs for a stronger guard.
Burpees 1 minute
BJJ benefit: Better takedown defense, or “sprawl.”
Core Workout: 100 Choke Sit-Ups; 100 Triangle Sit-Ups
Saturday
AM: Technique, BJJ Drills, or Light Rolling
PM: Rest or recreational activities (for example, hiking or surfing)
Sunday
AM: Rest or recreational activities
PM: Rest
LIFTS AND EXERCISES SPECIFICALLY FOR WRESTLING STRENGTH AND
CONDITIONING
Walking Lunges—Mimics the movement of a takedown.
Alternate Grip Pull-ups—Builds back strength while using the alternate hand placement most often
found in wrestling grips.
Resistance Band Throws and Takedowns—Improves the explosive movement of a wrestling throw
and takedown.
Single Leg Burpees—Allows one to increase the power of a sprawl (takedown defense) in a more
realistic manner than normal Burpees.
Wall Walks—Increases lower back strength and flexibility for better throws.
Wrestler’s Bridge—Improved neck strength for avoiding pins and improving head position.
Rope Climb—Increased grip and back strength.
Barbell Hip Thrust—Develops lower back strength for sprawls, maintaining a strong stance, and
completing takedown attempts.
THREE TYPES OF STRENGTH USED IN WRESTLING
The movements in wrestling are centered on three types of strength:
1.
2.
3.
Static strength—This type of isometric strength is used when a wrestler has to hold a
lock on his opponent for a prolonged period to finish a takedown or apply consistent
pressure to complete a pinning combination. Isometric exercises of a pulling nature can
be very helpful in developing static strength and strength specific to joint angles.
Speed strength—This type of strength is needed for the explosive bursts necessary to
shoot and complete takedowns, execute throws, explode from the bottom position and
defend takedowns. Effective ways to increase speed strength include compensatory
acceleration with sub-maximal weights, plyometrics, explosive strongman exercises,
medicine ball throws and Olympic lifts (for the athlete proficient in them).
Strength endurance—This type of strength is needed to take a wrestler through the
demanding movements and continuous physical effort involved in a wrestling match.
Conditioning exercises that require excessive amounts of time under tension will
increase strength endurance level.
SAMPLE STRENGTH AND CONDITIONING WORKOUTS FOR WRESTLING
The most effective program is one that improves wrestling skills along with physical strength and
conditioning.
The following is a sample workout program designed for a wrestler:
Monday
AM (early): Endurance Training
AM: Wrestling Drills, 1 hour
PM: Foundational Strength Lifting
Squat 4 x 2–8 reps; Bench Press 4 x 2–10 reps; Standing Military Press 4 x 5 reps; Dumbbell
Raise 3 x 8–12; Dips 2 x 15–25 reps, 1 x until failure; Hammer curls 2 x 10 reps
Tuesday
AM: Endurance Training
Stretching Routine
PM: Drills and Live Wrestling, 2 hours
Wednesday
AM: Drills and Live Wrestling, 1.5–2 hours
PM: Sport-specific Lifting Training
Deadlift 4 x 1–6 reps; Walking Lunges 4 x 5–7 reps; Bent Over Rows 3 x 5–7 reps; Shrugs 3 x 8;
Alternate Grip Pull-ups 3 x 8–12, 1 x until failure; Lat Pull-Down 3 x 8–12; Barbell Hip
Extensions 3 x 8–15
Thursday
AM: Endurance Training
Stretching Routine
PM: Drills and Live Wrestling, 2 hours
Friday
AM (early): Endurance Training
AM: Wrestling Drills, 1.5–2 hours
PM: Wrestling Specific Training Circuit—progress through the circuit three times, with a 45–60
sec rest in between each circuit.
Rope climbs until failure, then hang for grip strength, 1 minute
Resistance Band Takedowns, 1 minute
Single Leg Burpees, 1 minute
Resistance Band Throws, 1 minute
Jumping Lunges, 1 minute
Core Workout: 100 Toe Touch Sit-Ups; 100 Leg Lifts
Lower Back Workout: 2 x 1 minute Wrestler’s Bridge; 2 x 20 wall walks
Saturday
AM: Endurance training at an easy or moderate pace
PM: Rest or recreational activities (for example, hiking or walking the dog)
Sunday
AM: Rest or recreational activities
PM: Rest
Chapter IV: Strongman Training for Grappling
When you watch the World’s Strongest Man contests on television, it should be obvious that these
athletes are aggressive, explosive and athletic. These traits are exhibited in strongman competition
because the sport requires limit strength, mental tenacity, dynamic strength, lactate threshold,
flexibility, core strength, powerful hip extensors and a strong posterior chain.
Powerlifting is generalized as purely limit strength. The objective of powerlifting is to move
the most weight possible, regardless of time or any other factor. Olympic lifting is classified as
speed strength, meaning the speed of muscle contraction or strength exhibited with speed.
Bodybuilding is seen as muscle hypertrophy, a scientific term for the growth and increase in the size
of muscle cells.
Not only does strongman training combine benefits from powerlifting, Olympic lifting, and
bodybuilding, but it also builds explosive strength. In addition, strongman training is functional
training.
For some, functional training may seem clichéd. Or it could have a negative connotation
because many exercises that are falsely proclaimed as functional look more like a Coney Island
sideshow. Nonetheless, functional training should remain in the grappler’s strength regiment.
Texas-style BBQ, tacos and coffee were all good before hipsters popularized fusion combos
and food trucks. They will remain good well after the last food truck owner sells out to the
consumerist temptation of becoming a traditional restaurant.
The same holds true for functional training. It was valuable before YouTube fitness
infomercials made bold claims about getting you beach-ready in two short weeks. Functional training
will remain valuable well after the infomercial host lands his dream job on the set of the Biggest
Loser reality show series.
Strongman training offers many functional benefits for grappling. First, as a hybrid of
powerlifting, Olympic lifting and bodybuilding, strongman training safely and effectively increases
limit strength, speed strength and muscle hypertrophy.
Second, the energy systems that exist in grappling can be directly enhanced using strongman
training techniques. In general, people have three energy systems that are used to carry out life’s
functions. The first is the immediate system, which lasts zero to 10 seconds (ATP and CP). Shot
putting is an example of the immediate system. The anaerobic glycolysis system, which lasts from 30
seconds to 2 minutes. One of example of this is a 300-yard sprint. The last energy system is the
oxidative system, which lasts more than 2 minutes; an endurance activity, such as a 5K run, is an
example.
At different times while grappling, you will be operating inside of these three energy systems.
An explosive takedown attempt or submission will occur inside of the immediate system. A battle to
pass the guard takes place in the anaerobic glycolysis system. Last, the ongoing moderate output of
grip fighting or pummeling in a clinch exits in the oxidative system.
While the activity of grappling fluctuates between these three types of energy output,
strongman training will improve your energy output for all three of these levels.
Third, if properly implemented, the use of strongman events in a grappling training protocol is
a superior method for an average or elite athlete to develop explosive power using triple-extension
exercises (extension of the ankles, knees and hips). This is a type of exercise that mimics many
grappling movements. Sprawls, hip throws, takedown, arm bars, foot locks, and knee bars all require
the extension of the ankles, knees and hips.
Traditionally, many experts have felt that Olympic lifts were the only strength-training method
that could effectively build triple-extension strength. To counter this antiquated idea, think about all of
the strongman events that require an athlete to rapidly extend his ankles, knees and hips:
Tire Flip
Keg Roll
Keg Throw
Stones
Power Stairs
And there are many more.
An additional benefit of strongman training for grappling is that the strongman, like the
grappler, will become accustomed to unorthodox types of lifting. Just like the circumstances of a
grappling match, the strongman must adapt to the peculiar circumstances of the awkward movement to
complete the “event.”
Here are seven additional events that are beneficial to grappling:
Farmers Walk
Log Press or Viking Press
Crucifix
Deadlift Holds
Truck Pulls
Medleys (for conditioning; e.g., are Tire Flip, Farmers Walk, Sled Drag)
Dragging Events
SANDBAG TRAINING
Many benefits can be reaped from sandbag training. Sandbags are functional for grappling because
the movement is rarely done in a linear fashion. With barbells and dumbbells, you are gripping,
holding, pushing and grabbing at straight angles. This is not the case with a sandbag.
While training with a sandbag, there will be more angles at play than a Detroit pool hustler.
This situation is like a grappling match because your opponent is perpetually changing, moving and
adapting.
As motor pattern efficiency is enhanced with barbell training, you learn to find a groove with
technique in various exercises. While this is great for developing limit strength, the weight does not
shift like an opponent’s weight will.
Watch any advanced powerlifter compete or train, and it will become obvious that to perform
a squat, bench press or deadlift, there is a certain way they set up. This should be encouraged for
developing foundational strength, but think about this: Will an opponent set up the same way every
time?
No.
Sandbags are unpredictable in how their weight shifts. Because of the uncooperative nature of
the sandbag, your body has to work overtime to use muscles for stabilization. Core and trunk strength
are greatly enhanced through sandbag training.
Like strongman training, sandbags are a great way to develop the grip. If you are a grappler,
you will always benefit from more grip strength. To be at your best in grappling, it is imperative that
you are able to hold and control an opponent.
A sandbag differs from any other technique or exercise used to build grip strength because a
sandbag is always shifting its weight. When handling a sandbag there will be instances where you
must not only balance the weight but support and hold it. Your grip obviously improves, but so does
the strength of your wrist and forearm muscles.
For these reasons, sandbag training has direct applicability to grappling and cannot be
overlooked as part of a balanced, holistic program.
Here are some great sandbag exercises:
Clean and Press
Snatch
Loading
Lunges
Turkish Get-Ups
Push Press
Deadlifts
Bent-Over Rows
Various Squat Variations
Sandbag Twists
SPEED AND POWER
Strength is the ability to contract muscles with maximum force. If you can squat more than the average
amount for your age, weight and experience level, that does not mean you can hit a faster takedown.
Even with good technique, if you cannot develop tension in a muscle quickly, you cannot execute a
complex movement with explosive force.
Rate of force development (RFD) training increases the speed at which your muscles are able
to deliver force. A more rapid delivery of force will improve your takedown attempts and submission
attacks.
Countless situations occur during a match that demonstrate the importance of RFD. A power
double-leg takedown, a wrestling sprawl and most BJJ sweeps are examples of RFD.
RFD is universally accepted by many of the best athletes as something that all need to develop
and enhance. Unlike foundational limit strength training, RFD is not viewed as taboo by some
trainers.
But just because trainers universally accept the importance of RFD enhancement, it does not
mean that they train the enhancement of RFD correctly. Countless examples would prove this. For
example, many believe simply doing some jumps for conditioning at the end of a workout, or a
kettlebell conditioning circuit, is all they need to do to enhance RFD.
While strongman training (described above) is a good option for RFD training, you can take
rate of force development to another level with compensatory acceleration training.
COMPENSATORY
LIFTING
ACCELERATION
TRAINING
(CAT)
AND
OLYMPIC
There are those who believe that the only way to lift explosively is with Olympic lifting. When
performed with sound technique, Olympic lifts are great for building explosive power. However,
Olympic lifts are not learned overnight. They can be tedious and take years to execute properly.
Eastern Bloc Olympic lifters, routinely the best in the sport, begin training as early as age five.
Unless you were born in a Kiev subdivision or with Soviet sleeper cell parents, it is critical
that you learn proper technique before lifting serious weight.
Most people who want to learn Olympic lifting must start off using just the bar, or even a
broomstick. When athletes are prematurely given the green light to go heavy, they often get injured in
the process.
The movement of an Olympic lift must be broken down and analyzed microscopically, and
therein lies the problem. This necessary aspect of learning the nuances of Olympic lifting teaches
athletes to concentrate more on form than on attitude and explosive power.
Many elite athletes efficiently use Olympic lifts. Along these lines, some elite powerlifters
advocate a speed day using the dynamic method of training with weights at 50 to 60 percent of one’s
max. However, they still put maximum force in the bar.
Dr. Fred Hatfield, cofounder of the International Sports Science Association (ISSA) and
author of numerous books on training, devised compensatory acceleration training (CAT).
In lay terms, CAT is lifting with maximum force but with a sub-maximal load, usually 60 to 80
percent of a 1RM (one rep maximum). Hatfield held several world records in the squat in the 1980s,
including a 1,014-pound squat at a body weight of 255 pounds and at 45 years old. Rarely would he
go over 800 pounds in training, but he would put maximum force into the bar.
CAT is an excellent way to lift explosively without directly using any Olympic lifting
variations. Many strength coaches argue, for instance, that explosive box squats, as advocated by
Louie Simmons, are in fact explosive movements, but they are not triple extension movements.
A triple extension movement is the extension of the ankles, knees and hips. The extension of
these three joints occurs in most athletic movements. Triple extension is obviously important for
grappling. Throws, submissions, guard passes, sweeps, takedowns and sprawls all require a triple
extension movement. Many strength coaches and trainers believe this crucial triple extension can be
worked only through snatches, cleans and Olympic variations.
If performed properly, Olympic lifts are great for enhancing RFD and power in triple
extension movements. If an athlete is proficient in these lifts or can become so quickly, we are
advocates of Olympic lifting.
However, outside of Olympic lifters training and competing, these lifts are rarely done with
proper form. It takes the best Olympic lifting coaches in the world many years to make an athlete
technically sound. Most competitive grapplers do not have years to master a supplementary training
activity.
Another issue is that, with poor technique, the risk of injury is high. In addition, the amount of
weight lifted is often a fraction of what the athlete could use in some of the traditional core power
movements.
There are a number of power movements that can be utilized in the place of Olympic lifts. For
instance, if you have the necessary strength, the jump squat is a simple and effective triple extension
movement and a great warm-up for strongman events. Strongman events are great for grappling. If you
do not want to be left behind, start implementing them in one form or another.
Fifteen years ago, the previous statement would have been taboo. Now you can read it without
thinking a baseless claim is being made. These days, nearly every athletic program or elite strength
and conditioning facility has some form of strongman training tools.
When training to enhance RFD, it is important to focus on speed of movement. Do not use
heavy weights. Weights as low as 30 percent of the grappler’s one-rep max will suffice, and more
than 70 percent defeats the purpose.
As we learned, any lift can be explosive. Many strongman events are superb for enhancing
triple extension. Analyze someone doing a tire flip—that is explosive triple extension! Watch
someone load a large stone—that is explosive triple extension!
A myriad of other strongman events can be used to enhance triple extension. Remember that
when the goal is enhancement of RFD with strongman events, don’t go too heavy. More weight can
often lead to a slower execution of the lift. A lift done slowly is the best method for RFD training.
Specifically, a tire flip that takes eight seconds to complete is not an efficient way to enhance RFD.
MEDICINE BALL THROWS
Medicine ball throws work really well for enhancing RFD with triple extension movements. Throw a
medicine ball backward over your head and watch your ankles, knees and hips extend. You can also
use medicine balls in explosive rotational patterns with variations of twisting throws.
Here are some beneficial medicine ball throws for the grappler:
Backward Overhead Tosses
Forward Scoop Throws
Twisting Med Ball Throws
Power Throws (straight at ground)
Medicine Ball Toss and Get-Ups
Chop Toss
KETTLEBELLS
Many believe that kettlebells are effective only for building strength endurance. Not so. Multiple
studies prove conclusively that kettlebells can build explosive power. While Olympic lift variations
can be extremely difficult to master, a snatch or clean and jerk performed with a kettlebell is much
easier to master.
Three exercises that build power, if performed explosively with the kettlebell, are the snatch,
clean and jerk and swing. If you are trying to enhance RFD, don’t make the common mistake of tiring
yourself out by doing what amounts to conditioning with the kettlebell.
Additionally, don’t go too heavy with these movements to slow them down. Anyone can design
a mindless conditioning circuit with a kettlebell and blindly hope to enhance RFD, but this is unwise.
Building true strength and explosive power require strategic planning
PLYOMETRICS
A BRIEF HISTORY OF PLYOMETRIC TRAINING
“Plyometrics” was originally known as “jump training” or “shock method,” as it was called by noted
researcher Yuri Verkhoshansky. Having its origins in the former Soviet Bloc countries, it involved
using the body’s kinetic energy as resistance.
Kinetic energy is created by a body falling (from a box or as a result of jumping). After which,
there is a stretch reflex and then a voluntary contraction. In other words, you fall, then land and then
immediately jump back up in the air. “Jump training” relied heavily on the stretch reflex to enhance
the explosive jump upward.
So how did the term “plyometrics” come about? In 1975, Olympic track and field coach Fred
Wilt used the phrase to describe a method of training (“jump training”) that he believed led to the
rapidly rising competitiveness of the Soviet track athletes.
“Plyometric” may be translated as “measurable increases,” and the Soviet athletes certainly
made tremendous increases in their competitiveness! Still, it must be understood that the original
practice of plyometrics, or “jump training,” is ballistic in nature and it involves using the stretch
reflex and kinetic energy as a means of resistance.
No longer just about drop jumps, today plyometrics is generally accepted generally as any
form of jump training. It is used as an umbrella term to reference regular jumping or throwing.
Although different from the initial type of shock method jump training, the exercises commonly found
in “Western” plyometrics can serve some usefulness.
THE BENEFITS OF PLYOMETRICS
Characterized by bodies in motion, the world of sports is ballistic in nature and grappling is no
exception. Submissions, sweeps and takedowns are all ballistic. To be able to compete in grappling,
you must be ballistic and you must train and prepare the body for these ballistic forces.
Plyometric training will increase your explosiveness, agility and reflex actions. It will also
allow you to accelerate at a more rapid pace and with less actual movement. This can enable a
wrestler who can take down an opponent from one foot away to become a wrestler who can just as
easily hit the same takedown from two feet away. Appropriate use of plyometric training can also
strengthen and improve the proper function of the joints and their surrounding tissues.
PREPARING FOR PLYOMETRIC TRAINING
While there are many benefits of plyometric training, it must be used properly. Athletes should have a
strong foundation of limit strength, as well as explosive strength, before engaging in plyometrics.
Note, too, that some athletes should not use plyometric training. Extremely heavy athletes or
those with a history of joint problems should take great care in engaging plyometric training and may
be well advised to stay with lower impact plyometrics.
UPPER BODY PLYOMETRICS
While we are referring to the following drills as upper body plyometrics, many of them involve the
hips, torso and legs as well. Unsurprisingly, several drills in this section involve only the upper body.
Lower body plyometrics will be discussed in the following section.
Chest Pass and Upward Chest Pass—This drill, as well as many other upper body
plyometric drills, involves a medicine ball. Simply take the medicine ball and throw it as far outward
as possible (upward and outward for an Upward Chest Pass). This exercise can be done sitting,
which allows only the upper body to provide force. However, because most sport movements are a
total body effort, this drill is best done while standing and using the legs with the upper body.
Reverse Overhead Throw—Start with the medicine ball on the ground and between your
legs. Using your legs, back and shoulders, throw the ball backward over your head. You can also start
in the standing position and swing the ball down between your legs before throwing it over your head.
Lateral Pass—Hold the ball out in front of you with the arms straight. Turn as far as possible
and, using your hips, torso and arms, throw the ball laterally to your partner or against a wall.
Forward Overhead Throws—Stand straight up and move the medicine ball behind your head
before throwing it straight out in front of you.
Upper Body Box Jumps—Place a pair of boxes or benches of appropriate height for your
ability (between 3 and 16 inches) next to each other. Assume a push-up position between the two
boxes (your shoulder width will determine the distance between the boxes; generally you will have
approximately 2 to 4 inches of free space on either side). Explosively thrust your upper body upward
and land with your hands on each box. “Step” down lightly with your hands before your next
repetition.
Upper Body Drops—Set up two boxes or benches as described above. This time start with
your hands on top of the boxes and drop down between them. Catch yourself on the ground and resist
the eccentric phase. Return your hands to the boxes and repeat.
Explosive Push-Ups—Ever seen folks do hand-clapping push-ups? This is the same
technique, except you really don’t have to clap your hands. Start in a push-up position and explode
upward. You can also do these on a medicine ball, placing one hand on the floor and the other hand on
the ball and exploding as high as possible. You can also jump back and forth over the medicine ball in
push-up position; these are called walkovers.
Upper Body Depth Jumps—This drill is more along the lines of what plyometrics was first
designed to be (a “shock method”). Set up two boxes or benches as described in Upper Body Box
Jumps. These boxes should be between 3 and 12 inches high. This time start on top of the boxes and
drop down between them. Immediately upon hitting the ground, explode upward back onto the boxes.
Your hands should spend as little time on the ground as possible and you should resist the
eccentric phase, when the muscle lengthens as a result of the kinetic energy you created. Think of the
ground as a hotplate (though it is inadvisable to actually use one), which you wouldn’t want to stay on
very long.
As with all shock methods, this is an advanced plyometric technique, and proper preparatory
measures should be taken. Furthermore, heavy or unfit athletes may be advised to consider alternative
upper body shock methods.
Repelling Drills with Medicine Balls—Most medicine ball drills can be done not by catching
the ball, but by repelling it. Have a partner throw the ball toward your hands (whether your hands be
by your side, above your head, between your legs or out in front of you). Don’t catch the ball; rather,
cradle it and push it back outward.
You should resist the eccentric phase and explosively push it back out. Like the former
“hotplate” analogy, think of the ball as being red hot and one you want to spend as little time in
contact with as possible.
LOWER BODY PLYOMETRICS
Box Jumps—Stand in front of a box of appropriate height (about 3 to 6 inches above your current
standing vertical jump) and jump onto the box. As with all explosive exercises, you must be in the
proper frame of mind to do box jumps; you must fully concentrate on total explosiveness!
After you complete the jump, step down off the box—do not hop or jump down—before your
next repetition. When you land on the box, you fall only a couple of inches and your joints only feel
the impact of those inches, not the total distance covered by your jump. As a consequence, the force
placed on joints is less than with more advanced plyometric methods. Jumping back off the box will
place stress on your joints and remove a central advantage of this exercise.
Altitude Drops—Set the box until it is a little higher than with box jumps, which should be
about 6 to 12 inches above your current vertical jump. Simply drop off a box and resist the downward
force. Do not land with straight legs! Land with a slight bend in your knees, resisting going below a
quarter squat position. Altitude drops do not require you to rebound and jump back up.
Altitude drops are an advanced method that must be preceded by proper foundational training.
Altitude drops are a great precursor to depth jumps. However, such training should not be
engaged in by some athletes, including heavier athletes, athletes who have had a history of injury or
athletes who are not in proper shape.
Depth Jumps—More along the lines of what the original plyometrics training was all about,
this exercise is truly a “shock method.” The main focus is to spend as little time on the ground as
possible; once you hit the ground, get back up in the air! Stand on a box or bench and step off (do not
jump off). Once both feet are on the ground, immediately jump straight up as high as possible. As
noted before, you must mentally prepare to “explode” upward.
Bounding is simply jumping as high and far as possible in rapid succession. You will still get
the “shock method” benefit, but only if you stay on the ground for as little time as possible. Placing
objects in a straight line about 2 to 6 feet apart (depending on your abilities) may help by giving
visual cues; however, they are not needed.
Depth jumps are an advanced method that must be preceded by proper foundational training.
The previous list contains some of the more basic plyometric drills. However, these methods
all involve linear movements on two legs. This is rarely the case in athletics. The implementation of
unusual movements during jumping offers direct transference to athletics. For a functional option,
twisting during some drills, bounding and jumping in a zig-zag pattern, skipping for height and
distance, single-leg hops and other “twists and turns” during such training can be applied.
A FINAL WORD ON PLYOMETRIC TRAINING
Plyometric training is a highly advanced training method. While many varied drills and exercises may
be done, plyometrics should not be used as a means to condition an athlete in the aerobic or glycolytic
pathway. It is meant to increase explosive strength and to prepare the body for athletic competition.
Furthermore, with such methods, more is not better! Here are some guidelines:
The total length of a plyometric program should not exceed eight to ten weeks.
Shock methods should be no longer than two to three weeks.
Total plyometric workouts per week should number no more than 1 or 2.
Total repetitions for lower impact plyometrics should number no more than 30 to 40.
Total repetitions for shock methods should number no more than 10 to 20.
Plyometric training should be done after proper warm up and before all other forms of training.
Of course, these are just guidelines, and the Principle of Individual Differences (discussed
below) does apply.
If grapplers lack the physical strength to perform plyometrics, lack motor coordination, lack
psychological strength or have joint injuries, they do not need to add plyometrics into their training
regimen. Remember, limit strength is your foundation; if your foundation has not been properly laid
down, then no need to get into fancy plyometrics. Another option for developing explosive strength is
using variable resistance.
VARIABLE RESISTANCE: BANDS AND CHAINS
Variable resistance refers to the use of adding resistance bands and/or chains to the barbell when
performing a lift. Variable resistance can be added to any core lift, even accessory and supplementary
lifts. The general idea is that bands and chains will increase in tension as the weight is lifted up.
Training with bands and chains complements the strength curve of the lift. This allows for
maximum strength to build and acceleration to occur as a means for the fighter to proficiently develop
RFD (rate of force development).
For instance, when a lifter performs a squat against band tension, if he does not accelerate at a
growing rate, he will not successfully complete the lift because the pressure is increasing. This
movement against continually increasing tension translates into many situations in grappling. Think
about a sprawl, a double leg takedown or an arm bar from the bottom. In each case, your hips
accelerate as you progress against increasing resistance through the movement.
Be glad that, like spandex leotards in the 1980s, bands and chains have started popping up in
local gyms. However, unlike the leotards, the bands and chains can actually help enhance power.
Another form of variable resistance that is beneficial for building explosive power is the use
of weight releasers. Weight releasers are devices put on the end of the bar that add additional
resistance to the bar weight during the eccentric portion of the lift. These are primarily used on bench
press and squatting variations.
When extra weight is being used on the eccentric phase (or the downward motion), the weight
is released in the transition to the concentric (or the upward motion). This allows for an increase in
explosive strength. When using variable resistance, the eccentric phase is sped up. Some strength
coaches refers to this as overspeed eccentrics.
The faster the eccentric, the faster the concentric. A fast counter movement produces a fast
movement. The ability to move more quickly between positions has a benefit in creating increased
explosive power across grappling situations.
DETERMINING REPS, SETS AND FREQUENCY
To build maximum explosive power, maximum effort is required. Obviously, this taxes the body. Like
limit strength training, explosive training can be abused.
Each of us have differences that eventually dictate how many reps and sets we can perform,
how often we can train and how much weight we should be using while training. Consider the
following:
Bigger muscles recover more slowly than smaller muscles.
Fast twitch (white) muscle fiber recovers slower than slow twitch (red) muscle fiber.
It will take you longer to recover from fast movements than from slow movements.
Young folks recover more quickly than older folks.
Using heavy weights requires more recovery than using lighter weights.
More reps, sets and frequency require more recovery than do fewer reps, sets and frequency.
Chapter V: Bodyweight Training
When building jailhouse strength, it is important to remember that all movements on the mat and ring
require a grappler to lift, move and utilize his own bodyweight. Therefore, it is essential that a
grappler has the strength necessary to move his body in the direction of correct execution of combat
techniques.
With that in mind, it is evident that bodyweight training is an essential component to the
Grapple Strong grappling regimen. When possible, bodyweight conditioning should be done in
accordance with a comprehensive weightlifting program. Integrating bodyweight conditioning
exercises alongside a weightlifting program offers a robust strength program. Moreover, it will be a
program that prepares you for the unique demands of grappling, while also creating a wellproportioned physique.
BODYWEIGHT TRAINING AND COMBAT ATHLETES
Using bodyweight training in preparation for combat sports is by no means a revolutionary idea.
Bodyweight training for martial sport and war have a long history in both Europe and Asia. The
Greek historian Herodotus tells of a Persian reconnaissance report before the Battle of Thermopylae
(the battle popularly known because of the 300 movie) that mentioned the Spartan soldiers performing
calisthenics.
At the turn of the 20th century, the great Punjabi Indian champion wrestler Gama was a
proponent of bodyweight training. It is said that the Great Gama, known as the “Lion of the Punjab,”
would wake early every morning to perform 2,000 one- and two-arm push-ups (dands) and 3,000
one- and two-leg squats (baithaks).
In more modern times, the helmeted gladiator Herschel Walker is an example of the benefits of
extensive bodyweight training. In many interviews, Walker has explained that, as a child in a poor
family, he did not have access to a gym or weights. So he got in the habit of performing push-ups, dips
and sit-ups by the thousands as a way to develop his body. His success in football is well known and
documented, but it is the longevity of his athletic career that may make his story that much more
interesting. A few years back, at the age of 47, Walker had a victorious MMA debut!
While bodyweight exercises can be an effective way to improve or even transform one’s
physique, few give the mental approach little thought. That’s a big mistake.
The mental perseverance and tenacity necessary to complete an arduously repetitive
bodyweight workout have direct transference to the demanding mental game integral to success in
grappling. Therefore, a difficult bodyweight workout can serve as a form of meditation that
strengthens the mind and body of the grappler.
Whether you are confined to an 8 x 8 cell in the state penal system or a 300-square-foot motel
room in Eunice, Louisiana, systematic bodyweight training can harden your physique and enhance
your mental outlook.
This chapter will provide an overview of bodyweight exercise variations that are both
unorthodox and functional for grappling.
PULL-UP VARIATIONS
Alternate-Grip Pull-ups—Mimics the grip most commonly used in grappling techniques.
Triangle Pull-ups—Increases back and shoulder strength for grappling and striking techniques.
Inverted Pull-ups—Mimics back strength as it used in techniques from the bottom position of the
guard.
Commando Pull-ups—Increases arm and back strength for the clinch.
Gi Pull-ups—Increases grip strength for finishing submissions.
Plyometric Pull-ups—Increases explosive back strength for completing takedowns.
Tennis Ball Pull-ups—Increases hand and grip strength for finishing submissions and grappling.
PUSH-UP VARIATIONS
Hindu Push-Ups (dands)—Increases overall strength and flexibility.
Knuckle Push-Ups—Increases forearm strength for grabbing, gripping, and controlling.
Finger Push-Ups—Increases finger strength for gripping and grappling.
Medicine Ball Push-Ups—Increases explosive power for pushing and pummeling.
Balance Ball Push-Ups—Increases strength in the upper body and core.
Handstand Push-Ups—Increases shoulder strength for submissions and tie ups.
Plyometric Push-Ups on Weight Plates—Explosive strength for controlling the top position in
grappling.
Wrestler’s Bridge Push-Ups—Increases strength and flexibility through the lower back and core.
ABDOMINAL EXERCISES
Triangles—Mimics the movement of the triangle choke.
Chokes—Mimics the movement of submission attacks from the bottom of the guard.
V-Ups—Increases abdominal and hip flexor strength.
Alternate Toe Touches—Strengthens the oblique muscles and hip flexors.
Toe Touches—Increases abdominal strength to move better off the back.
Plank—Increases isometric abdominal strength for holding grappling positions.
LOWER BACK EXERCISES
Wall Walks—Increases strength and flexibility in the lower back for wrestling throws.
Pelvic Lifts—Strengthens the lower back as a means to prevent injury.
Pelvic Lift with Alternate Kicks—Mimics the movement of the open guard position.
Supermans—Strengthens the lower back for stronger submission finishes and takedown defense
(sprawls).
LOWER BODY BODYWEIGHT EXERCISES
Hindu Squats (Baithaks)—Increases lower body strength for takedowns and throws.
One-Leg Squats (Pistols)—Increases leg strength and balance.
Lunges—Similar movement to a wrestling shot/takedown.
Jumping Lunges—Increases explosive strength in takedown movements.
Bootstrappers—Increases strength in quadriceps for sweeps and open guard.
Bent Squats—Increases leg strength and flexibility.
Glute Ham Raise—Mimics the top position of the guard and increased hamstring strength.
Wall Sits—Increases isometric leg strength.
NECK EXERCISES
Wrestler’s Bridge—Improves neck strength for avoiding pins and improving head position.
Head Nods—Builds neck strength for injury prevention
Walk Talls—Mimics the upright neck position needed for takedowns
BODYWEIGHT CONDITIONING EXERCISES
Burpees—Mimics the movements of a takedown defense, while providing increased strength and
cardiovascular condition.
Single-Leg Burpees (Unilateral Burpees)—Mimics the movements of a single leg takedown
defense, while providing increased strength and balance.
Mountain Climbers—Increased leg speed and cardiovascular condition.
Chapter VI: Periodization
Any conditioning program must be periodized if it is going to work. This makes periodization no
longer an option, but a foregone conclusion and not just a buzzword in the world of strength training.
Far too many folks categorize periodization in the same sense that they categorize many of the
popular methods of training. It’s far from that!
So what is periodization?
Periodization refers to how one’s training is broken down into discreet time periods called
“macrocycles, mesocycles and microcycles,” in essence, systematically cycling training objectives,
volume and intensity towards one’s goals.
Periodization is training with purpose and a plan.
A BRIEF HISTORY OF PERIODIZATION
The concept of breaking down training into discreet periods of focus is not a new concept and is not
solely a practice of athletes. Ancient civilizations such as the Chinese, Greeks and Romans
understood the need for proper physical preparation for warfare. They realized that you simply
couldn’t give a soldier his weapon and start to teach fighting techniques—the first thing that was
needed was to whip them into shape!
As for athletic training, the ancient Greek Olympians spent time in preparatory training for up
to 10 months during each year, even in non-Olympic years.
And even as far back as 1917, the textbook Olympic Sport, written by Kotov during the
Russian revolution, advised that training should be divided into general, preparatory and specific
training stages. Several Russian texts were written after this, emphasizing such training in track and
field, skiing, gymnastics, boxing, water polo and swimming.
One of the earliest examples of periodization reached the Western world in 1946 in England
when Dyson used the Eastern approaches to training and developed a five-phase system of training. It
included (a) non-competitive periods, involving gymnasium activities and cross-country running, (b)
pre-competitive periods, (c) initial competitive periods, (d) main competitive periods and (e) postcompetitive periods.
Today, periodization is used by all organized athletic teams. This is due not only to athletes’
needs, but also to guidelines set by governing bodies. In the NCAA, for example, there are strict
guidelines for pre-season and off-season training. Thankfully most grapplers do not have to deal with
these regulations, but think about it logically: Would a grappler train the same for a match four weeks
out, as opposed to four months out?
AVOIDING OVERTRAINING
At Jailhouse Strong, we believe that the problem is not training too much; athletes can handle much
more training than they or their coaches believe is possible. Simply put, if an athlete is “overtrained,”
he hasn’t recovered efficiently. In a sense, they haven’t “overtrained,” they have “under-recovered.”
It’s true.
If you train hard all the time, there is a risk that you may overtrain. However, periodizing your
training (mixing periods of high and low intensity not only on a weekly basis, but overall), as well as
using cutting-edge training technology, will result in your ability to recover and train harder and more
often—thus, not overtraining!
From the work of the legendary Dr. Fred Hatfield, we get some important ground rules to
remember and follow.
The first point is The Law of Individual Differences. This law states that not everyone can
train in the same manner. It is relevant to periodization when you consider the fact that individual
differences of the athlete will change with training. Each individual will become an entirely different
individual after a year of proper training, but each individual will also have different aptitudes for
training. The changes brought about by training will be influenced by the individual’s training history,
age, experience and mental outlook.
The second point is The Law of Overcompensation and Overload. Simply put, training must
progressively increase in intensity over time. Using the same reps, sets, frequency, training loads and
methods of training time after time will not result in improved performance. To combat stagnate
training, you will want to practice Progressive Overload. This can be defined as the gradual increase
of stress placed on the body during training. This could be done with more weight, shorter breaks or
longer rounds.
Remember the story of Milo, discussed above, and the idea that through incremental but
consistent progress, you will achieve steady gains in your training practice.
Recall that Rome was not built in a day; neither was Milo.
This process of progress will also lead to a state of elevated emotional well-being. Happiness
emerges from continual improvement.
CREATING A PERIODIZED PROGRAM
The smart grappler knows the importance of a periodized program. Let’s explore how such training
can be organized in a logical manner.
It’s not as clear-cut as it may seem. Many factors are involved in creating an effective
periodized program, as you’ll see.
As you shape your periodized program, remember that the body will adapt in a highly specific
manner to the stress it receives. Simply put, you have to train like you compete! However, the rigors
of athletic competition are too extreme to jump right into. Competitive grappling, like many sports,
places a tremendous stress on the body. This stress may be overwhelming if you do not have a
sufficient level of limit, or base, strength.
With this in mind, the ideal situation is one where you train and develop your limit strength for
a duration before beginning the periodized program. This will reduce the likelihood of injury and
allow your body to function well throughout the periodized program.
While the Grapple Strong approach is characterized by intensity in the gym and on the mat,
periods of high intensity should be followed by periods of low or no intensity. When you complete a
hard workout, adaptation and recovery for larger muscles may take weeks. This is too long of a time
not to train! Therefore, there must be frequent periods of low intensity between periods of high
intensity. Lower intensity workouts, or even forms of active recovery, allow for your body to recover,
while you keep moving and training.
AGE—AND EXPERIENCE-RELATED FACTORS
Knowing that the Law of Individual Differences does exist, the age and the experience level of your
particular athlete must be taken into consideration, so remember these points:
Younger athletes will recover more quickly than older athletes.
Younger athletes are also usually less experienced than older athletes.
Each athlete will change in experience level and recovery ability during his or her training. Over
a lifetime of training, the body will decrease in recovery ability, but during that lifetime, it will
also undergo certain training effects that allow for harder and more frequent training.
With these points in mind, younger athletes, who are less grapplers both in conditioning
techniques as well as skill, will need a more rigorous, foundational regimen.
As you progress and mature, more sport-specific training will be needed, and the foundational
period, while remaining important, can be shortened. Aged athletes may need more recovery time,
and the individual differences may require more of a foundational period of training.
MACROCYCLES, MESOCYCLES AND MICROCYCLES
These terms are used to describe the discreet breakdown of training goals and varying intensity
levels.
A macrocycle can be thought of as an entire training period. While it is generally thought of as a
year, this is not always the case.
A mesocycle is a periodic breakdown in a macrocycle. While the overall focus in a mesocycle
is changed, it should be noted that mesocycles “blend” together. Foundational training does not
end in the “foundational” period. Nor does sport-specific training begin in the sport-specific
training period. One quality is the primary emphasis; the other is not eliminated from training.
An example of a mesocycle would be a six- to eight-week camp prior to a match. A pre-training
for sport-specific movements and exercises will begin in the foundational period, and
foundational training may extend well into the sport-specific period, albeit with less emphasis;
how much less will depend on the grappler’s athletic foundation.
A microcycle is described as one cycle in intensity. Recall that periods of high intensity must be
followed by periods of low intensity before another period of high intensity can occur. For
certain muscles, this could take as little as five days and as much as three weeks! So, while a
microcycle is often thought of as one week, this is not always the case.
STAGES OF CONDITIONING
The stages of conditioning for this periodized program are divided into four mesoscycles. There are
four points to remember for this program.
First, begin all workouts with a general warm-up such as an 8- to 10-minute jog.
Second, after warming up, dynamic stretches should always be done before any actual
grappling skills practice (a thorough demonstration of dynamic stretching routines is available on our
Jailhouse Strong YouTube channel).
Third, do heavy abdominal, obliques and lower-back work, as your midsection is the key to
stability in grappling, providing a trunk of power from which you can transfer force to the limbs well,
making you capable of devastating degrees of strength.
Fourth, during the 12 weeks of preparation before your competition, cycle your training as
follows:
Weeks 1, 2, 3 and 4—Mesocycle 1:
Maximize strength-to-bodyweight ratio
Minimize fat
Improve general strength and fitness foundation (especially weaknesses), including moderate
aerobic threshold training
Work on specific skills (weaknesses)
Begin pushing anaerobic threshold
Begin introducing light plyometrics
Weeks 5 and 6—Mesocycle 2:
Maximize limit strength of muscles/movement used in fighting (with an emphasis on legs)
Push back the anaerobic threshold (maximum force output time after time—called anaerobic
strength endurance—while in both ATP/CP and glycolytic pathways)
Begin training specific skills (weaknesses) in earnest
Concentrate on between-workout recovery
Weeks 7, 8 and 9—Mesocycle 3:
Maximize explosive strength
Focus training sessions predominately on specific skills
Push back anaerobic threshold to the limits of your capabilities—high intensity
Maximize between-workout recovery
Weighted plyometrics and hill/stairs running incorporated into training
Weeks 10, 11 and 12—Mesocycle 4:
Maximize ballistic strength (starting strength) by doing “shock” plyometrics
Place heavy emphasis on anaerobic threshold
Maximize between-workout recovery
Place heavy emphasis on skills
Emphasize speed, agility, and ballistic movements
Conduct “Overspeed” drills in final preparatory period
Drop heavy, explosive weight training in favor of complex training (combination of weights,
running and plyometrics)
These four mesocycles may be understood as four stages of speed development. The stages of
speed training lead you from a solid starting point to a definite advantage point. These stages are
sequential, so progress from the first stage on through to the last.
This four-stage process is constructed in consideration of a grappler’s eight-week camp.
Specifically, Stage 1 refers to a period of approximately four weeks before the camp. This period is
focused on building a strong limit, or foundational, strength for the strenuous training that will ensue
during the camp. Stages 2 through 4, then, are structured like a funnel. A grappler will progress
through these stages with the strength and conditioning regimen’s becoming increasingly based on the
movements that are most common in grappling. Therefore, come competition time, the grappler’s
muscles will be tuned for the specific skills necessary for success on the mat.
Stage 1 (Weeks 1–4): Limit strength and anaerobic strength endurance—Focus on limit
strength by lifting weights, especially squats and deadlifts, using heavy weights to build your large
muscle groups. For anaerobic strength endurance, perform explosive interval training
Stage 2 (Weeks 5–6): Explosive strength and functional strength—Focus on total-body
explosiveness through compensatory acceleration training, strongman training and sandbag training. If
an athlete is proficient in the Olympic lifts, this would be where to implement them. The carryover
value for fighters performing this type of total-body movement against resistance is proven.
Stage 3 (Weeks 7–9): Ballistics—Grappling skills almost always require executing pivots
and joint rotations in amazingly quick explosions. Variations of plyometrics (explosive hopping,
jumping and skipping) stress all the different angles and ranges of motion a grappler should be
capable of. Implementing plyometrics will help develop both starting strength and explosive strength
in all twisting, turning and throwing motions.
Stage 4 (Weeks 10–12): Overspeed—Develop overspeed through movement-assisted
exercises (for example, surgical-tubing-assisted movements) for increasing total body as well as limb
speed. The demands on your body are increased as you are forced to move at greater-than-voluntary
speeds, thereby teaching your nervous system to respond at higher and higher speeds.
Some important concepts to remember during your training program: Because speed,
explosive movements and agility require much of the body’s resources, they hold precedence in the
order of training. Because bigger muscles require more energy and effort than smaller muscles, they
should be done first. Because multiple joint movements also require more energy and effort than
smaller muscles, they too should be done first. As for flexibility training, the rule is, it should never
be done when the body isn’t fully warmed up.
GRAPPLING LIMIT STRENGTH TRAINING PROGRAM (MESOCYCLE 1)
An ideal training program before an upcoming competition begins with a four-week period of
developing your limit strength, which can serve as your strength base and as a means to reduce the
likelihood of injury.
Below is an example of a limit strength program to be utilized during the four weeks leading
up to an eight-week camp before grappling competition. The program is designed to provide you with
a foundational level of strength upon which you will be able to build and refine as you progress
closer to your competition.
When you get closer to competition, the strength built in this initial phase of the training
schedule will enable you to increase functional strength and it will serve as pre-habilitation, or a
form of strength training that aims to prevent injuries before the actual occurrence. The program laid
out below is but one example of a limit strength training routine. You may make the limit strength
program your own by including movements from the exercises described earlier.
Another option is to use the limit strength program detailed earlier. Whichever option you
choose, remember that limit strength is the foundation upon which you can build a robust and healthy
grappling training program.
WEEK 1
Monday
Bench Press 4 x 3–5 reps; Chin-up/Pull-up Variation, 4 x 5 reps; Dumbbell Shrugs 3 x 8 reps;
Weighted Dips 3 x 6 reps
Tuesday
Pause Squats 3 x 3–5 reps, Zercher Squats 2 x 2–5 reps; Tire Flips 3 x 3–5 reps; Barbell Hip
Thrust 3 x 8 reps; Lunges 3 x 6 reps; Abdominal Exercise x 4 sets
Wednesday
OFF
Thursday
Chin-ups 3 x 5–6 reps; Pull-ups 2 x 6–8 reps; Hammer curls 2 x 10–15; Tricep Pushdown 3 x 6–
8 reps
Friday
Deadlifts 3 x 3 reps; Sumo Deadlifts 2 x 5 reps; One Leg Romanian Dumbbell Deadlifts 3 x 4–6
reps; One Rowing Exercise 3 x 5–8 reps; Abdominal Exercise x 6 sets
WEEK 2
Monday
Bench Press 4 x 3–5 reps; Chin-up/Pull-up Variation 4 x 5 reps; Dumbbell Shrugs 3 x 8 reps;
Weighted Dips 3 x 6 reps
Tuesday
Pause Squats 3 x 3–4 reps; Zercher Squats 2 x 2–4 reps; One Strongman Event x 3 sets; Barbell
Hip Thrust 3 x 8 reps; Lunges 3 x 6 reps, Abdominal Exercise x 4 sets
Wednesday
OFF
Thursday
Chin-ups 3 x 4–6 reps; Pull-ups 2 x 6–8 reps; Hammer curls 2 x 10–12 reps; Triceps Pushdown
3 x 6–8 reps
Friday
Deadlifts 3 x 2 reps; Sumo Deadlifts 2 x 6 reps; One Leg Romanian Dumbbell Deadlifts 3 x 4–6
reps; One Rowing Exercise 3 x 5–8 reps; Abdominal Exercise x 6 sets
WEEK 3
Monday
Bench Press 4 x 2–4 reps; Chin-up/Pull-up Variation, 4 x 5 reps; Dumbbell Shrugs 3 x 8 reps;
Weighted Dips 3 x 5 reps
Tuesday
Pause Squats 3 x 2–3 reps; Zercher Squats 2 x 2–3 reps; One Strongman Event x 3 sets; Barbell
Hip Thrust 3 x 8 reps; Lunges 3 x 6 reps; Abdominal Exercise x 4 sets
Wednesday
OFF
Thursday
Chin-ups 3 x 4–6 reps; Pull-ups 2 x 6–8 reps; Hammer curls 2 x 10–12 reps, Triceps Pushdown
3 x 6–8 reps
Friday
Deadlifts 3 x 1 reps; Sumo Deadlifts 2 x 6 reps; One Leg Romanian Dumbbell Deadlifts 3 x 4–6
reps; Rowing Exercise 3 x 5–8 reps, One Abdominal Exercise x 6 Sets
WEEK 4: DELOAD Week (Use 80 percent of the weight you lifted week 3)
Monday
Bench Press 3 x 3–5 reps; Chin-up/Pull-up Variation; 3 x 5 reps; Dumbbell Shrugs 2 x 8;
Weighted Dips 2 x 6 reps
Tuesday
Pause Squats 2 x 3–4 reps; Zercher Squats 2 x 2–4 reps; One Strongman Event x 2 sets; Barbell
Hip Thrust 2 x 8 reps; Lunges 3 x 6 reps; Abdominal Exercise x 3 sets
Wednesday
OFF
Thursday
Chin-ups 2 x 4–6 reps; Pull-ups 2 x 6–8 reps; Hammer curls 2 x 10–12 reps; Triceps Pushdown
2 x 6–8 reps
Friday
Deadlifts 2 x 2 reps; Sumo Deadlifts 2 x 6 reps; One Leg Romanian Dumbbell Deadlifts 2 x 4–6
reps; Rowing Exercise 2 x 5–8 reps; Abdominal Exercise x 6 Sets
THE EIGHT-WEEK GRAPPLING
(MESOCYCLES 2, 3, AND 4)
COMPETITION
CAMP
SCHEDULE
Once you develop your foundational base through the limit strength program, you are equipped for the
rigors of an eight-week competition camp. The general philosophy behind this camp’s approach is
that the training plan works like a funnel. At the beginning of the camp, the grappler will have a wide
range of training routines.
As the camp draws closer to the day of the match or tournament, the training routines
becomingly increasingly focused on those routines that most closely resemble the movements in a
grappling match. Moreover, the intensity of the training sessions will taper off in the last week and, if
applicable, weight-cutting concerns will receive increased attention.
As far as conditioning is concerned, we suggest tempo training. This is similar to sprinting
training. However, while sprinting is usually at a 90+ percent level of intensity, tempo training is
essentially low intensity running circuits performed at 60–75 percent intensity. This decrease in
intensity allows running to be performed with less need for recovery and with more frequency.
An approachable way to perform tempo training is to sprint 100 yards at a pace of 75 percent
intensity. Jog back to the starting line at a moderate pace and repeat the 100 yard sprint at the same
level of intensity. Continue this circuit for the allotted amount of time. This fluctuation between
moderate output and increased exertion mimics the shifting levels of energy exertion found so often in
grappling. In this way, you prepare your body for the specific rigors of the sport.
To develop conditioning, prevent overuse injuries and reduce the likelihood of mental burnout,
we also include interval runs and some other conditioning methods (e.g., rowing machine, swimming,
biking, etc.).
The last couple of weeks before the competition will include endurance training that closely
resembles the timeframe found in the upcoming fight. For example, a BJJ match that is scheduled for
10 minutes would have endurance training that replicates that framework of time.
A grappler should understand that this sample program does not necessarily have to be
followed exactly. A successful grappler will be able to adapt to the changing requirements of a
training schedule.
Following is the Eight-Week Fight Camp Training Routine.
WEEK 1
Monday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Live Sparring, 2 hours
PM: Foundational Strength Lifting Training
Bench Press 4 x 2–10 reps; Standing Military Press 4 x 5 reps; Dumbbell Raises 4 x 10 reps;
Shrugs 3 x 8; Dips 3 x 15–25 reps; Neck training
Tuesday
AM (early): Endurance training (tempo training 20 minutes)
Stretching routine
AM: Grappling Drills and Live Sparring, 2 hours
PM: Grappling Drills, 1 hour
Wednesday
AM: Grappling Drills and Live Sparring, 2 hours
PM: Foundational Strength Lifting
Squat 4 x 2–8 reps; Deadlift 4 x 2–8 reps; Pull-ups 4 x 8–15 reps; Hammer Curls 2 x 10 reps;
Lat Pull-Down 2 x 10 reps; Neck Training
Thursday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Live Sparring, 1.5 hours
PM: Grappling Drills, 1.5 hours
Friday
AM (early): Endurance Training (tempo training 20 minutes)
AM: Grappling Drills and Live Sparring, 1.5 hours
PM: Grappling-Specific Training Circuit
Progress through the circuit three times, with a 45–60 seconds rest in between each circuit.
Hindu Push-Ups until failure, 1 minute. Grappling benefit: Strength in chest and shoulder for
clinching and pummeling.
Jumping Lunges until failure, 1 minute. Grappling benefit: Speed strength in legs for takedowns
and sweeps.
Sledgehammer Training. Grappling benefit: Shoulder strength for clinching and tie-ups.
Wrestler’s Neck Bridge, 1 minute. Grappling benefit: Neck strength to defend against pins and
chokes.
Mountain Climbers, 1 minute. Grappling benefit: Tightens the core and improves leg speed for
guard passing and scrambles.
Core Workout: 100 Toe Touch Sit-Ups; 100 Leg Lifts, 200 Crunches
Saturday
AM: Grappling Drills, 1–1.5 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 2
Monday
AM (early): Endurance Training (tempo training 20–25 minutes)
Stretching Routine
AM: Grappling Drills and Live Sparring, 2 hours
PM: Foundational Strength Lifting
Bench Press 4 x 2–10 reps; Standing Military Press 4 x 5 reps; Dumbbell Raises 4 x 10 reps;
Shrugs 3 x 8; Dips 3 x 15–25 reps; Neck Training
Tuesday
AM (early): Endurance Training (tempo training 25 minutes)
Stretching Routine
AM: Grappling Drills and Live Sparring, 1.5 hours
PM: Grappling Drills, 1.5 hours
Wednesday
AM (early): Swimming/Water Sprinting (30 minutes)
AM: Grappling Drills and Live Sparring, 2 hours
PM: Foundational Strength Lifting
Squat 4 x 2–8 reps; Deadlift 4 x 2–8 reps; Pull-ups 4 x 8–15 reps; Hammer Curls 2 x 10 reps;
Neck Training; Tire Flips; Sandbag Training
Thursday
AM (early): Endurance Training (tempo training 25 minutes)
Stretching Routine
AM: Grappling Drills and Live Sparring, 1.5 hours
PM: Grappling Drills, 1.5 hours
Friday
AM: Grappling Drills and Live Sparring, 2 hours
PM: Grappling-Specific Training Circuit
Progress through the circuit three times, with a 45–60-second rest in between each circuit.
Resistance Band Pulls, 1 minute. Grappling benefit: Strength for setting up throws and sweeps.
Jumping Lunges until failure, 1 minute. Grappling benefit: Speed strength in legs for takedowns
and sweeps.
Sledgehammer Training. Grappling benefit: Shoulder strength for clinches and pummeling.
Resistance Band Hand Fight, 1 minute. Grappling benefit: Improved speed in upper body
grappling and pummeling.
Mountain Climbers until failure, 1 minute. Grappling benefit: Tightens the core and improves
leg speed.
Core Workout: 100 Toe Touch Sit-Ups; 100 Leg Lifts, 200 Crunches
Saturday
AM: Grappling Drills, 1–1.5 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 3
Monday
AM (early): Endurance Training (tempo training 25 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 2 hours
PM: Foundational Strength Lifting
Bench Press 4 x 2–10 reps; Standing Military Press 4 x 5 reps; Squat 4 x 2–8 reps; Dips 3 x 15–
25 reps; Neck Training
Tuesday
AM (early): Endurance Training (stadiums or Stairmaster 20 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Wednesday
AM (early): Swimming/Water Sprinting (30 minutes)
AM: Grappling Drills and Sparring, 2 hours
PM: Sport-Specific Strength Lifting
Deadlift 4 x 2–8 reps; Walking Lunges 4 x 5–10 reps; Pull-ups 2 x 8–15 reps; Inverted Pull-ups
2 x 5–10 reps; Inverted Rows on Balance Ball 3 x 8–15 reps; Alternate Leg Burpees 2 x 20
(each side); Medicine Ball Plyo Push-ups 3 x 8 reps; Heavy Bag Isometric Hold 4 x 30 seconds;
Neck Training; Strongman or Sandbag Drills
Thursday
AM (early): Endurance Training (interval sprints: jog 1 minute, sprint at 90 percent of full speed
30 seconds), 20 minutes
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Friday
AM: Grappling Drills and Sparring, 2 hours
PM: Grappling Specific Training Circuit
Progress through the circuit three times, with 45–60-second rest between each circuit.
1.
2.
3.
4.
5.
Push-Ups until failure, 1 minute. Grappling benefit: Chest and shoulder strength.
Burpees until failure, 1 minute. Grappling benefit: Mimics the sprawl (takedown
defense).
Sledgehammer Training. Grappling benefit: Shoulder strength for upper body
clinches and throwing.
Pull-ups until failure, then dead hang, 1 minute. Grappling benefit: Improved
pulling strength for sweeps, takedowns, and clinches.
Jumping Lunges until failure, 1 minute. Grappling benefit: Increased speed
endurance in legs for takedowns, sweeps and standing guard passes.
Core Workout: 3 x 1 minute plank and 4 x 30 seconds side plank (each side), focusing on getting
as tight as possible
Saturday
AM: Grappling Drills, 1.5–2 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 4
Monday
AM (early): Endurance Training (tempo training 25 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 2 hours
PM: Foundational Strength Lifting
Bench Press 4 x 2–10 reps; Standing Military Press 4 x 5 reps; Squat 4 x 2–8 reps; Dips 3 x 15–
25 reps; Neck Training
Tuesday
AM (early): Endurance Training (interval training on the rowing machine—10 hard pulls,
followed by 10 easy pulls), 15 minutes
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hour
PM: Grappling Drills, 1 hour
Wednesday
AM (early): Swimming/Water Sprinting (30 minutes)
AM: Grappling Drills and Sparring, 1.5 hours
PM: Sport-Specific Strength Lifting
Deadlift 2 x 2–8 reps; Sumo Deadlift 2 x 2–8 reps; Walking Lunges 4 x 5–10 reps; Shrugs 3 x 8–
10 reps; Pull-ups 2 x 8–15 reps; Tennis Ball Pull-ups 2 x 5–10 reps; Inverted Pull-ups 1 x 5–10
reps; Back Extensions 4 x 15–20 reps; Inverted Rows on Balance Ball 3 x 8–15 reps; Medicine
Ball Isometric Hold 4 x 30 seconds (each side); Neck Training; Strongman or Sandbag drills
Thursday
AM (early): Endurance Training (interval sprints: jog 1 minute, sprint at 90 percent of full speed
30 seconds), 20 minutes
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Friday
AM (early): Endurance Training (tempo training 20 minutes)
AM: Grappling Drills and Sparring, 2 hours
PM: Plyometrics—Box Jumps, 10 total at 70 percent intensity; Lateral Box Jumps, 3 sets, 6 reps,
at 70 percent intensity; Standing Long Jumps, 6; Jump Tucks, 3 sets, 5 reps; Rim Touches, 2 sets,
10 reps
Grappling-Specific Training Circuit
Progress through the circuit three times, with a 45–60-second rest in between each circuit.
1.
2.
3.
4.
5.
Push-Ups until failure, 1 minute. Grappling benefit: Chest and shoulder strength.
Burpees until failure, 1 minute. Grappling benefit: Mimics the sprawl (takedown
defense).
Sledgehammer Training. Grappling benefit: Shoulder strength for throwing.
Pull-ups until failure, then dead hang, 1 minute. Grappling benefit: Improved
pulling strength for takedowns, submissions, guard passing, and sweeps.
Jumping Lunges until failure, 1 minute. Grappling benefit: Speed endurance in
legs.
Core Workout: 3 x 1 minute plank and 4 x 30 seconds side plank (each side), focusing on getting
as tight as possible
Saturday
AM: Grappling Drills, 1.5–2 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 5
Monday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 2 hours
PM: Sport-Specific Strength Lifting
Deadlift 3 x 2–8 reps; Sumo Deadlift 2 x 2–8 reps; Walking Lunges 5 x 5–10 reps; Standing
Military Press 4 x 5 reps; Medicine Ball Plyo Push-Ups 4 x 8 reps; Sledgehammer on Truck Tire
4 x 20 reps; Neck Training
Tuesday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Wednesday
AM: Jump Rope (2 x 10 minutes with 1-minute rests)
Grappling Drills and Sparring, 1.5 hours
PM: Sport-Specific Strength Lifting
Cable Pulls 3 x 8–15 reps; Hammer Curls 4 x 10–15 reps; Pull-ups 2 x 8–15 reps; Inverted Pullups 2 x 5–10 reps; Inverted Rows on Balance Ball 3 x 8–15 reps; Alternate Leg Burpees 2 x 20
(each side); Medicine Ball Plyo Push-Ups 3 x 12–20; Heavy Bag Isometric Hold 5 x 30
seconds; Neck Training; Strongman or Sandbag Drills
Thursday
AM (early): Endurance training (interval sprints: jog 45 seconds, sprint 15 seconds at 100
percent of full speed), 20 minutes
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Friday
AM: Grappling Drills and Sparring, 2 hours
PM: Plyometrics—Box Jumps, 10 total at 70 percent intensity; Lateral Box Jumps, 3 sets, 6 reps,
at 70 percent intensity; Standing Long Jumps, 6; Jump Tucks, 3 sets, 5 reps; Rim Touches, 2 sets,
10 reps
Grappling Specific Training Circuit
Progress through the circuit three times, with a 45–60-second rest in between each circuit.
1.
Pull-ups until failure, 1 minute. Grappling benefit: Back strength for
2.
3.
4.
5.
submissions and takedowns.
Jump Squats until failure, 1 minute. Grappling benefit: Speed endurance in legs.
Resistance Band Wrestling Shots, 1 minute. Grappling benefit: More explosive
takedowns.
Resistance Band Pulls. Grappling benefit: Strength for setting up sweeps and
takedowns.
Resistance Band Hand Fight. Grappling benefit: Improved speed in upper body
grappling and pummeling.
Core Workout: Core Workout: 3 x 1 minute plank and 4 x 30 seconds side plank (each side),
focusing on getting as tight as possible; 200 Crunches
Saturday
AM: Grappling Drills and Sparring, 1.5–2 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 6
Monday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 2 hours
PM: Sport-Specific Strength Lifting
Deadlift 5 x 2–8 reps; Walking Lunges 5 x 5–10 reps; Standing Military Press 4 x 5 reps; Plyo
Push-Ups 4°x 8; Push-Ups on Balance Ball 2 x 20; Dips 2 x 15–25 reps; Sledgehammer on
Truck Tire 4 x 20 reps; Back Extensions 4 x 20–25 reps; Neck training; Strongman or Sandbag
Drills
Tuesday
AM (early): Endurance Training (interval sprints: jog 45 seconds, sprint 15 seconds at 100
percent of full speed), 15 minutes
Stretching routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Wednesday
AM: Jump Rope (2 x 10 minutes with 1-minute rests)
Grappling Drills and Sparring, 1.5 hours
PM: Sport-Specific Strength Lifting
Cable Pulls 4 x 10–15 reps; Pull-ups 1 x 8–15 reps; Inverted Pull-ups 2 x 5–10 reps; Tennis Ball
Pull-ups 2 x 5–10 reps; Inverted Rows on Balance Ball 4 x 8–15 reps; Hammer Curls 3 x 10–15
reps; Delt Raises 2 x 10 reps; Medicine Ball Side Throws 3 x 20 reps; Rope Climbs 2 x 2
minutes (until failure); Alternate Leg Burpees 2 x 20 (each side); Heavy Bag Isometric Hold 5 x
30 seconds; Body Weight Squats 2 x 2 minutes; Neck Training
Thursday
AM (early): Endurance Training (interval sprints: jog 1 min, sprint 30 seconds at 95 percent of
max speed), 15 minutes
Stretching routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills and Sparring 1 hour
Friday
AM: Grappling Drills and Sparring, 2 hours
PM: Plyometrics—Box Jumps, 8 total at 80 percent intensity; One-Leg Box Jumps, 3 sets, 3
reps; Lateral Box Jumps, 3 sets, 6 reps, at 80 percent intensity; Depth Jumps, 3 sets, 3 reps;
Jump Tucks, 3 sets, 5 reps; Multi-Planar Hops, 3 sets, 4 reps
Grappling-Specific Training Circuit
Progress through the circuit three times, with a 45–60-second rest in between each circuit.
1.
2.
Push-Ups until failure, 1 minute. Grappling benefit: Chest and shoulder strength.
Burpees until failure, 1 minute. Grappling benefit: Mimics the sprawl (takedown
defense).
3. Resistance Band Wrestling Shots, 1 minute. Grappling benefit: More explosive
takedowns.
4. Resistance Band Pulls, 1 minute. Grappling benefit: Strength for throwing and
sweeps from the guard.
5. Resistance Band Hand Fight, 1 minute. Grappling benefit: Improved speed in
upper body grappling and pummeling.
Core Workout: Core Workout: 3 x 1 minute plank and 4 x 30 seconds side plank (each side),
focusing on getting as tight as possible; 200 Crunches
Saturday
AM: Grappling Drills and Sparring, 1.5–2 hours
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 7
Monday
AM (early): Endurance Training (tempo training 20 minutes)
Stretching Routine
AM: Grappling Drills and Sparring, 2 hours
PM: Sport-Specific Strength Lifting
Deadlift 4 x 1–6 reps; Walking Lunges 4 x 10–12 reps; Standing Military Press 3 x 8 reps;
Medicine Ball Plyo Push-Ups 3 x 20 reps; Jumping Lunges 3 x 1 minute; Neck Training;
Strongman or Sandbag Drills
Tuesday
AM (early): Endurance Training (interval sprints: jog 30 seconds, sprint 30 seconds at 95
percent of full speed), 15 minutes
Stretching routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Wednesday
AM (early): Stationary Bicycle (20–30 minutes)
AM: Grappling Drills and Sparring, 2 hours
PM: Sport-Specific Strength Lifting
Pull-ups 4 x 8–15 reps; Lat Pull-Downs 3 x 10–15 reps; Alternate Leg Burpees 2 x 20 (each
side); Plyo Push-Ups 3 x 10; Heavy Bag Isometric Hold 5 x 30 seconds; Rowing Machine
Interval Training (5 pulls, followed by 5 easy pulls) 10 minutes; 1–2 Strongman or Sandbag
Drills; Neck Training
Thursday
AM (early): Endurance Training (interval sprints: jog 30 seconds, sprint 30 seconds at 95
percent of full speed), 15 minutes
Stretching Routine
AM: Grappling Drills and Sparring, 1.5 hours
PM: Grappling Drills, 1 hour
Friday
AM: Grappling Drills and Sparring, 2 hours
PM: Plyometrics—Box Jumps, 6 total at 90 percent intensity; One-Leg Box Jumps, 3 sets, 3
reps; Lateral Box Jumps, 2 sets, 4 reps, at 90 percent intensity; Depth Jumps, 2 sets, 5 reps;
Depth Jump to Sprint, 3 total; Depth Jump to Long Jump, 2 sets, 3 reps
Grappling-Specific Training Circuit
Progress through the circuit three times, with a 45–60-second rest in between each circuit.
1.
2.
3.
4.
Push-Ups until failure, 1 minute. Grappling benefit: Chest and shoulder strength.
Burpees until failure, 1 minute. Grappling benefit: Mimics the sprawl (takedown
defense).
Resistance Band Wrestling Shots, 1 minute. Grappling benefit: More explosive
takedowns.
Resistance Band Pulls, 1 minute. Grappling benefit: Strength for throws and
sweeps from the guard.
5. Resistance Band Hand Fight, 1 minute. Grappling benefit: Improved speed in
upper body grappling and pummeling.
Core Workout: Core Workout: 3 x 1 minute plank and 4 x 30 seconds side plank (each side),
focusing on getting as tight as possible; 200 Crunches
Saturday
AM: Light Grappling, 1 hour
PM: Rest or recreational activities (hiking, walking the dog, surfing, etc.)
Sunday
AM: Rest or recreational activities
PM: Rest
WEEK 8
Monday
AM: Grappling Drills and Sparring, 1 hour
PM: Sport-Specific Strength Lifting at Reduced Intensity
Deadlift 2 x 1–6 reps; Walking Lunges 2 x 10–12 reps; Plyo Push-Ups 3 x 8 reps; Pull-ups 2 x
10–15 reps; Pelvic Lifts 2 x 20 reps; Rowing Machine 10–15 minutes at a moderate pace; Neck
Training; 1 Strongman or Sandbag Drill
Tuesday
AM: Endurance Training (interval sprints: jog 30 seconds, sprint 30 seconds at 95 percent of
full speed), 15 minutes
OR
Stationary Bicycle, 20–30 minutes
Stretching Routine
PM: Light Grappling Drills and Sparring, 1 hour
Wednesday
AM (early): Rest
AM: (Optional) Stationary Bicycle, 20–30 minutes
PM: Light Grappling Drills and Stretching Routine, 30–45 minutes
Thursday
AM (early): Rest
AM: Rest
PM: Light Grappling Drills and Stretching Routine, 30–45 minutes
Friday
AM (early): Rest
AM: Light Jog and Stretching (depending on weight-cutting needs)
PM: Rest
Saturday
AM: Rest
PM: Compete
Sunday
AM: Relax
PM: Relax
WHAT YOU NEED TO KNOW ABOUT PEAKING
Peaking is the systematic planned improvement of sports performance ability over the course of a
training cycle. In this instance, it means being ready to compete.
The training cycle can be compared to a funnel, so the sporting qualities trained are much
more general at the beginning of the training cycle. As the training cycle progresses, these training
qualities become more specific, as the focus of the training moves from general conditioning and
training to a specific plan for the upcoming competition.
The eight weeks immediately prior to a competition should involve plenty of realistic “live”
training (in accordance with competition rules and realistic contact levels) and against high-level
opponents. The agreed-upon game plan should be perfected during this period as well.
Although care should be taken to prevent injuries, in no way does this mean that the grappler
should “take it easy.” All the same, special precaution must be taken if the grappler has a wound or
injury that needs to heal. This could be anything from a light sprain to a cut over the eyebrow.
To permit this high level of high-intensity, sport-specific training, other training components
should be at a relatively low volume during this period. Lifting, endurance training and all other
conditioning drills are still performed, and at high intensity, but the amount of work is gradually
reduced.
During the last week prior to the competition, all training is reduced further to allow the
grappler to super-compensate, recover and be victorious. An appropriate reduction in volume would
be to reduce the volume of training by one-half, while maintaining intensity.
REACHING YOUR IDEAL WEIGHT
Dropping weight is common and allows the grappler to compete at the top of the respective weight
class. It is a necessary presumption that the grappler will be at an advantage by doing so. It is further
assumed that this is done when the competition is an important one, so cutting a lot of weight may be
inadvisable for a charity exhibition at the local Kiwanis club. Additionally, for tournaments or
matches of lesser importance, the grappler should at least consider competing at his current
bodyweight.
If, however, it becomes necessary to drop weight, some important guidelines should be
followed to ensure that the result of dropping weight will not adversely affect competition
performance. Here they are:
First, and perhaps most important, during the latter part of the preparatory period, the grappler
should keep his or her bodyweight within 3.5 percent of the class limit (it can be higher when
one does not have a competition on the near horizon). Doing so will allow the athlete to drop the
few pounds of water necessary to make weight without suffering significant strength loss.
Moreover, be very careful if the weigh-in is the day of the fight. Drop weight gradually, because
doing so drastically can adversely affect strength and stamina.
Following these outlined principles eliminates the need for diuretics. If need be, simple steam
or sauna will efficiently remove the desired amount of water weight. This practice, though, can be
psychologically (if not physically) draining, so be careful and cut weight ahead of time. If you’ve
never used a steam or sauna to lose weight before, don’t wait until an important competition to try it
for the first time!
Regardless of method, it is never advisable to diet down. Crash dieting will cause a
significant decrease in performance levels. During a 10-day fast, for example, lost weight comprises
65 percent muscle and only 35 percent from fat and water. The loss of this much muscle will cause
devastating declines in performance.
Remember, discipline is the key. You use it in training, so use it in your nutritional practices as
well.
TRAVELING TO THE COMPETITION
Athletes in every sport must deal with rapid translocation effects. Regardless of the sport, this
phenomenon is often responsible for decrements in performance.
For most grapplers, traveling coast to coast is not a normal occurrence, but when it is called
for, as it may be for national or international competition, it can be devastating if the athlete has not
prepared for it. Traveling to Europe, or other places removed by six or more time zones, will cause
even greater debilitating effects.
The common term used to describe this state is “jet lag.” Research conducted by the U.S. Air
Force, as well as by various amateur sport groups involved in international competition, provides a
few guidelines that will be helpful in overcoming jet lag:
1.
2.
3.
4.
5.
Any alcohol or excessive caffeine consumption during a flight can cause dehydration.
It takes about one day per time-zone change to return the body and mind to normal states,
so schedule travel accordingly.
There are marked individual differences in response to air travel. Get to know how you
respond. Some people are barely affected, while with others the impact may be more
severe.
There appears to be little, if any, effect on an athlete’s volume of oxygen uptake from jet
lag, but the psychological effects (including anxiety, depression and all the
psychological correlates) is often significant. It is predicted that the same holds true for
strength and power.
The athlete should be aware that traveling east will have quite different effects from
6.
7.
those experienced when traveling west. Traveling east, the athlete lies awake because
of earlier darkness. Traveling west, the athlete must retire earlier because of later
darkness.
Changing to the competition time zone schedule days in advance may be beneficial.
There are no noted effects from traveling north or south.
If the athlete is traveling by car, bus or train and the time spent en route exceeds three hours,
measures should be taken to offset the effects of long-term inactivity (immobilization).
Leaving in plenty of time to arrive at the competition site at least 1 hour per hour of travel
ahead of time will ensure that the athlete is fully recovered, both physically and psychologically. If
the athlete must travel distances greater than six or eight hours, it is advisable to arrive a day ahead of
time to get a good night’s rest.
Another method that may help reduce jet lag or travel fatigue is frequent stops (ground travel)
or walking around (air travel) en route. This will tend to minimize stiffness and lethargy.
TIMING YOUR PEAK FOR COMPETITION
On the day of the competition, all the training must come together in concert to hear the orchestra play
the sweet song of victory! Unfortunately, although all went well in training, the grappler often fails to
live up to his or her potential. This is because it is easy to forget that the events directly before the
match or tournament are important.
Everything you do in physical and psychological training needs to lead to peak performance on
the mat. Nothing must be left to chance. Thus, within the restrictions of the rules of the competition,
every advantage must be taken to ensure that every drop of potential is squeezed out of a grappler.
Each individual detail before the fight may seem trivial, but collectively they are of significant
importance. Remember, we are after synergistic victory—not wasted potential.
To help grappling athletes reach their peak within their ideal time window, here are some tips
that any grappling athlete will find beneficial:
POINTS TO REMEMBER IN PRE-COMPETITION PREPARATION
1.
Gradually increase intensity in the weeks preceding a fight, but taper off properly at the
end. Even if you are not the fastest horse in the race, you can be the freshest.
2.
Avoid peaking too early.
3.
Control training arrogance.
4.
Scrutinize diet, nutrition and the pre-competition meal.
5.
Rest between workouts and before the tournament.
6.
Approach making weight rationally (if making weight is applicable).
7.
Avoid pre-start phenomenon.
8.
Travel to the tournament in a non-disruptive manner.
POINTS TO REMEMBER IN MATCH/TOURNAMENT PARTICIPATION
1.
Ensure that all necessary equipment and gear is ready and accessible.
2.
Plan for optimal hydration.
3.
Warm up.
4.
5.
Commit to mental preparation.
Execute competition strategy.
CONCLUSION: CLOSING REMARKS
With this book, you now have the means, the information and the plan to significantly improve your
grappling strength. As we said at the beginning of this book, it is up to you to decide the way in which
this material best serves your individual needs. You may decide to follow the program exactly as
provided, or you may make changes to address your particular progress.
In either case, remember some central ideas. First, build and maintain limit, or foundational
strength. This allows you have to a reliable power base for all types of grappling and helps in injury
prevention.
Second, once you establish a base of limit strength, progress toward movements and exercises
that have functional application in grappling. Training inside of the same time frame, with the same
movements, and with a similar level of energy outputs creates a strong bridge to connect your training
in the gym with what you want to do on the mat.
Third, combine the two workout concepts into a larger training cycle that resembles a funnel.
Build a periodized program that begins with a wide array of exercises. Narrow the exercises in your
workouts (like a funnel) to those that most closely resemble grappling techniques. With this type of
periodized program, you cultivate your limit strength training into functional movements.
Remember: Limit strength is your foundation. From that foundation, cultivate functional
training. Have a program that allows your workouts to advance your strength development.
This book gives you the way to get stronger for grappling. It is up to you to supply the will.