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Hey Everyone,
Wanted to share one of many workouts that I do to help my grappling especially when it comes to competitions. This is just a sample of this workout and not the whole thing as the video would be repetitive and probably boring.
Round times based on the fact that you would need to compete in at least four 6 minutes matches to win the advanced division.
Also the purpose for the many different exercises and the constant switch at every 20 seconds is to somewhat mimic the constant changes that happen in a grappling match.
While nothing will ever substitute your actual grappling these types of workouts seem to help me out a lot and may help you too.
You can vary the difficulty by decreasing/increasing the rest period, increasing/decreasing the weight used, and increasing/decreasing your speed of the exercise.
The goal is to go the whole time with minimal rest during the work periods and as hard as possible.
Advanced Division Workout Version
9 Exercises Done Consecutively in 20 Second Intervals Each For a Total of 6 Minutes
Repeat Immediately one more time for a total of 6 Minutes. Then rest for 1 minute
Your goal should be to try to be able to do a total of 4 rounds of 6 minutes.
Total Time - 28 Minutes
Video
[YOUTUBE]http://www.youtube.com/watch?v=z-NZ-hBngiQ[/YOUTUBE]
Thanks for watching,
Jason
Wanted to share one of many workouts that I do to help my grappling especially when it comes to competitions. This is just a sample of this workout and not the whole thing as the video would be repetitive and probably boring.
Round times based on the fact that you would need to compete in at least four 6 minutes matches to win the advanced division.
Also the purpose for the many different exercises and the constant switch at every 20 seconds is to somewhat mimic the constant changes that happen in a grappling match.
While nothing will ever substitute your actual grappling these types of workouts seem to help me out a lot and may help you too.
You can vary the difficulty by decreasing/increasing the rest period, increasing/decreasing the weight used, and increasing/decreasing your speed of the exercise.
The goal is to go the whole time with minimal rest during the work periods and as hard as possible.
Advanced Division Workout Version
9 Exercises Done Consecutively in 20 Second Intervals Each For a Total of 6 Minutes
- 20 Secs - Bodyweight Squats
- 20 Secs - Push Ups
- 20 Secs - Sit Outs
- 20 Secs - KB Snatch (Right Arm)
- 20 Secs - KB Snatch (Left Arm)
- 20 Secs - Spawls with Jump on the Way Up
- 20 Secs - Pull-Ups
- 20 Secs - Heel Taps
- 20 Secs - KB Up/Downs
Repeat Immediately one more time for a total of 6 Minutes. Then rest for 1 minute
Your goal should be to try to be able to do a total of 4 rounds of 6 minutes.
Total Time - 28 Minutes
- Keep track of the reps for each round (You will need a helper with you to do this as you will not have enough time to do it yourself or video tape yourself each time.)
- Keep track of the weight used
- Use your records to beat your performance the next time around.
Video
[YOUTUBE]http://www.youtube.com/watch?v=z-NZ-hBngiQ[/YOUTUBE]
Thanks for watching,
Jason