TWO Workouts for Grappling Strength

2 Workouts for Grappling Strength

 

What’s up grapplers! I hope you’re doing great and kicking ass! This post is a going to be short but practical. I wanted to show you how I put change a strength workout for grapplers.

Why strength? Well, strength is arguably the most fundamental quality of fitness. And because being strong is just badass. Enough talk. Let’s get to the workouts:

 

Workout 1

Workout

1a. Hang clean 3 sets 6 reps 1 minute rest

1b. Neck bridge 3 sets 20 reps 1 minute rest

2a. Bench Press 3 sets 6 reps 90 seconds rest

2b. Stiff-leg Dead-lift 6 reps 90 seconds rest

3a. Parallel-grip Pull up 6 reps 90 seconds rest

3b. Single leg Dead-lift 10 reps (each leg) 90 seconds rest

 

 

Workout 2

Workout

1a. Hang Clean 3 sets 6 reps 1 minute rest

1b. Neck bridge 3 sets 20 reps 1 minute rest

2a. Incline Bench Press 3 sets 6 reps 90 seconds rest

2b. Back Squat 3 sets 6 reps 90 seconds rest

3a. Pull up 3 sets 6 reps 90 seconds rest

3b. Pistol Squat 10 reps (each leg) 90 seconds rest

 

 

Workout Guidelines

 

* Do both workouts once a week for 4-6 weeks.

* Take at least 2 days of rest in between workouts.

* Warm up before the workout

* Complete 1-2 warm up sets of each exercise before doing a work set.

* Use good technique on all lifts. Use an appropriate amount of weight.

* Don’t go to failure. You’re not a bodybuilder.

* For each exercise pairing, complete all sets before moving on to the next pairing. For example, do a set of hang cleans then rest 1 minute. Then do a set of neck bridges then rest 1 minute. Repeat until all sets of 1a and 1b are done. Then move on to 2a and 2b.

* Stretch for 5-10 minutes after and have a protein shake to enhance recovery.

That’s it! Try it out, get stronger, and crush people on the mat. Ossss

 

Words by: Ryce Fitness

 

Workout

 

 

Ted Ryce is a brown belt with two stripes in Brazilian Jiujitsu under Daniel Valverde in Miami, Florida. He is a professional personal trainer with over 13 years of experience specializing in the areas of Sports Performance and Medical Exercise Programs. For more information visit: www.RyceFitness.com

 

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