Weight Workout for Grappling

[SDR]

If you were looking to light weights/do conditioning to specifically improve you're grappling, what body ares and exercises would you be looking to focus on?

[wagon]

If you were looking to light weights/do conditioning to specifically improve you're grappling, what body ares and exercises would you be looking to focus on?

cross fit rules. If it's good enough for Cobrinha...

[Smiler]

Hi,

First:

Anything that improves maximal strength.

Also need to strengthen the connective tissues around every joint - every joint has a 'core'.

Best regards,

Smiler

[apocalypse18]

Crossfit is terrible if you are training for anything specifically, i.e. anything other than crossfit.

There's no progression, no overall scheme to the workouts, it really just seems like a random workout done in a non-cohesive manner.

It's gaining popularity at the moment because people seem to think its so hardcore!

No serious athlete would use Crossfit, no serious strength and conditioning coaches advocate crossfit.

Elements can be adapted and used occassionally.

OP:

Focus on heavy powerlifts and olympic lifts (especially if you can get to see an Oly coach)

Squat
Bench
Deadlift
Overhead
Row
Chins
Powerclean

Grip work is very important if we're talking about GI grappling.

By focusing on the above handful of exercises, with some heavy ab work, you really will have all basis covered for strength.

[Maccavelli]

There's no progression, no overall scheme to the workouts, it really just seems like a random workout done in a non-cohesive manner.

True dat!!!!

If your doing cross fit because you like it knock yourself out but make sure your technique is amazing before hand.

[wagon]

Crossfit is terrible if you are training for anything specifically, i.e. anything other than crossfit.

There's no progression, no overall scheme to the workouts, it really just seems like a random workout done in a non-cohesive manner.

It's gaining popularity at the moment because people seem to think its so hardcore!

No serious athlete would use Crossfit, no serious strength and conditioning coaches advocate crossfit.

Elements can be adapted and used occassionally.

OP:

Focus on heavy powerlifts and olympic lifts (especially if you can get to see an Oly coach)

Squat
Bench
Deadlift
Overhead
Row
Chins
Powerclean

Grip work is very important if we're talking about GI grappling.

By focusing on the above handful of exercises, with some heavy ab work, you really will have all basis covered for strength.

Ok I'll let Cobrinha know it's gash http://www.rubenscharles.com/

[Leigh]

I just wrote on another forum today that Crossfit is probably fun for the average joe but GPP has no place in the schedule of a professional athlete

[NeilD]

GPP as in CrossFit? or GPP as in 'General Physical Preperation' - Because isn't your general bodyweight circuit etc like most of us do, GPP?

I agree CrossFit isn't ideal for athletes but there are some parts you can take from it, but to be fair those parts arn't anything too new.. Fight Gone Bad etc.

[Leigh]

Crossfit is GPP. A bodyweight circuit is GPP if you are just staying in shape. If you are doing it for a specific purpose (eg muscular endurance) then it is not GPP

Playing football would be GPP to a tennis player but not to a footballer

[NeilD]

Wouldn't that be sport specific though? Not for the tennis players sport but because it is a specific sport your playing?

Crossfit imho is becoming sport specific, it seems to be all about completing set workouts quicker and quicker rather than bettering your performance overall.

[Leigh]

No, it is not SPP - under that logic anything you do is specific. Running is a sport, weight lifting is a sport, swimming is a sport etc

I think you have the wrong idea on GPP and SPP. If you are doing it for general fitness (like a tennis player having a game of football) then it is GPP. If you are doing it for a specific purpose to help your sport then it is SPP (like a football player playing football)

Actually, a footballer could also do GPP by playing football if he isn't using it to work on a particular area. But as I already said, I don't think a professional athlete should be doing GPP

[Maccavelli]

Ok I'll let Cobrinha know it's gash http://www.rubenscharles.com/

Cobrinha isnt an expert in strength and conditioning hes an expert in jiu jitsu. And i doubt you have his contact details :)

[apocalypse18]

Agree with what Leigh and Paul have said.

Just because a few top BJJ/MMA fighters do crossfit does not mean it is a good program for combat sports, or any specific sport in fact.

In terms of GPP, then I think it can be useful if you are new to the game or a sport in general, to increase work capacity, and get you used to moving your body.

In terms of someone who has been training for a while, then GPP may be of more limited use.

'Good' GPP exercises; sled dragging, car pushing etc.

Although the issue does come down to how you define GPP, it has become a fashionable term as of late and has been interpreted differently.

I would define it as 'Basic general conditioning'.

I think the standard of strength and conditioning in MMA )and combat sports in general) is still quite low compared to other sports and the sort of expertise top MMA camps usually have on the BJJ, boxing etc...

This will change though.

[BrettS]

[QUOTE=apocalypse18;389408]

There's no progression, no overall scheme to the workouts, it really just seems like a random workout done in a non-cohesive manner.

QUOTE]

This is not necessarily true. It is often the case depending on where you get your CF training from. We personally make sure all our guys mark their workouts in a capacity format - i.e. workout result. We use benchmark workouts and use them on a calendar rotational basis to 'mark' peoples progression.

Its also done in a cohesive manner if programmed properly - Without going into it it should contain monostructural, gymnastic and weight training elements. Either individually or together.

I will say this however - athletes who 'use' crossfit will generally have a S&C coach who programmes their CF to suit their sport. I do a lot of Olympic lifting (more than CF would prescribe) when leading up to a competition/figght. But as part of my conditioning I will use CF principles to help me get my cardio/endurance up.