Call it on the fly

Workout of the day 5/20/10
May 20, 2010, 6:03 pm
Filed under: training

When it comes to professional wrestling and other combat related sports, the style of training should be practical and relatable to one’s sport. In pro-wrestling for instance picture yourself in a “rest hold” or during the “heat” and going from little and controlled movement to an all out explosive burst during the next “spot”. Or grappling in Jiu-Jitsu, you explode to take someone down, and then calculate your next move whilst grappling on the mat with little wasted movement, only to explode again with a burst for a submission attempt.

When it comes to weight training most people get caught up in a bodybuilders mentality. I cannot emphasize enough how dangerous this style of training can be for those involved in combat sports. Your tendons and ligaments are often left neglected and you’re likely susceptible to injury. This is strictly my opinion however and while I agree, nothing beats a good pump on arms day, a series of explosive workouts 1 week out of the month can prepare your body for the stress of competitive sport.

Also, these quick and intense series of strength related, explosive workouts resemble the style of combat sports, specifically pro-wrestling. I can guarantee you won’t get blown up in the ring again with the simple alteration of your traditional workout regimen. You’ll stay mobile, flexible, strong able to perform to the best of your potential. I’d bank that most 155 lb fighters would beat the sweet holy Moses out of most 265 lb body builders.

7am, Breakfast. Oatmeal-egg white omelet. Blend a ½ cup of oatmeal with a cup of egg whites, begin cooking and add sliced turkey, spinach, avacado, tomato and onion. Serve with 2 cups of delicious coffesta. 240 mg caffeine, 340 calories, 36 grams protein, 32 grams carbohydrates and 6 grams of fiber. Cholula hot sauce on your eggs is most sexual, and they also make Splenda with fiber now! Hurrah!

Barbell Snatches

Explode for strength and power. Load up the Olympic barbell and using legs, hips and shoulders, snatch the weight over head and hold for a beat.

Set 1.  95 lbs. 6 reps.

Set 2.  115 lbs. 5 reps.

Set 3.  125 lbs. 5 reps.

Set 4.  130 lbs. 5 reps.

Set 5.  130 lbs. 5 reps. ( I only got 4 reps)

An excellent, practical, all around explosive exercise, 1-2 minutes rest between each set. A heart pumpin’, sweatin’ to-the-oldies good time.

Dropdown Rows

Using an Olympic barbell, this exercise has become one of my favorites. Gripping the barbell with an overhand grip, feet shoulder width apart, do a dropdown or sprawl, arching your lower back doing a “Hindu pushup”. Quickly hop back to your feet and do a bent over row. Keeping good form this exercise is again for strength and explosiveness and should be pounded out with speed.

Set 1.  185 lbs. 6 reps.

Set 2.  205 lbs. 6 reps.

Set 3.  235 lbs. 5 reps.

Set 4.  245 lbs. 5 reps.

Set 5.  255 lbs. 4 reps.

Utilizing grip strength this exercise has 3 main components. The drop down/Hindu pushup, which engages your erector spinae (lower back) and pectorals. The hop back into position using your quads and glutes, and the bent over row, which obviously hits most of your back (Lats, Rhomboids, rear delts, teres major, biceps etc.) 1-2 minutes rest between setty poo’s.

Super set #1

TRX Band Rows. (Hang TRX Bands from a pull-up bar, or you can use a lowered barbell on a squat rack and grip hanging towels.) With your feet suspended on a bench or with a workout partner holding your feet, do a hanging row pulling your body up keeping your elbows in tight. 10 reps.

High-pulls. (Olympic bar with a 35 lb. plate per side, overhand wide grip, stationary position) Sumo squat with feet turned outwards, explode up pulling the bar above nipple level like an upright row. 6-8 reps.

Complete super set 4 times. 45-60 seconds rest.

Super set #2

Back extensions. Arms in front of you contracting your back on the up phase. 12-15 reps.

Swiss ball hip bridges. Upper back on swiss ball, thrust your hips and arch your back swinging your arms to either side per rep, as in a bridging suplex motion. 10 reps per side.

Complete super set 4 times. No rest.

Well there’s a good explosive pulling emphasized back/shoulders workout. Make sure you get your stretch on now and cool off. And you should probably warm up before you start too, but that goes without saying. Keep reps and weight limited to what you can handle with your own discretion. Have fun!


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