Grapplefit Products

Grapplefit hosts a range of products on offer from hats to hoodies, DVDs to ebooks and spiral bound copies. Check...


Read More...

Limitations

In any endeavour it's essential to be all you can be! Who wants to be average - the internet is...


Read More...

Rope Battles

Rope Battles are just one of the demanding training tequniques used at Grapplefit Towers, we also include exercises like, tyre...


Read More...

Grapplefit Products

Grapplefit hosts a range of products on offer from hats to hoodies, DVDs to ebooks...

Limitations

In any endeavour it's essential to be all you can be! Who wants to be...

Rope Battles

Rope Battles are just one of the demanding training tequniques used at Grapplefit Towers, we...

Rope Battles

Rope
Rope Battles are just one of the demanding training tequniques used at Grapplefit Towers, we also include exercises like, tyre battles, keg throws, med ball slams, kettlebell complexes, sandbag routines and so on... The list is endless!! The pain is only just beginning though..!! 

Which brings me to some tips...

 

What follows are some do’s and don’ts for your training plan – these are not exclusive and the list is not an encyclopaedia. Take them add to your own gym routine, whether you train at home or in a commercial gym...

Do’s

Do look at your training week seriously.

Is there enough skill work? Is there plenty of time to recover? Are you training efficiently? This means, are you using your gym time in a way that allows you to have some life away from training. MMA covers many different aspects of fighting (as the name suggests) so it stands to reason that you need to spend the bulk of your time enhancing your skills. Consequently two hours in the gym won’t help. Your strength and conditioning sessions should be short and not so sweet – get in, train hard and go home!!

Do train to get strong.

Yes that means LIFT!! Strength is the foundation for all sports – the old boxing adage of weight training making you slow is just plain B.S!!! Lifting weights will get you stronger, faster and more explosive – so do it!! Train 5x5 or 3x3 to get super strong…


Do follow a plan.

Have an idea of where you want to go. Don’t try to wing it in the gym – that’s a ticket to nowhere. Read about the different types of periodisation – Mel Siff, JC Santana, Alwyn Cosgrove and yours truly have awesome information products on this very subject ;-)
If you’re after strength – doing 3 sets of ten will do nothing for your performance or for your quest for He-man awesomeness!! Similarly, if you’re building conditioning or power endurance, you don’t need to be resting in between sets for five mins whilst shuffling your pecs in the mirror!! Do what needs to be done then get out!!

Do Warm-up.

Sometimes obvious but more often than not – very overlooked!! If you don’t warm up you’re heading toward injury – very quick. Get a 10 min mobility workout in prior to your main lifts, circuit etc. This will prepare your joints, and your muscles for the hard work ahead.


Which brings me to the “Don’ts”

Don’t train like a bodybuilder!!

I’ve championed this one for years – these are two distinctly different disciplines. Body part splits are not only counter-productive in terms of time wasted in the gym, they can lead to unnecessary overuse of certain muscle groups. Sculpting your guns in the squat rack is a big gym NO-NO!! But all that aside, you won’t get anywhere by isolating smaller muscle groups. Concentrate on getting strong, using big compound lifts, i.e. movements that incorporate several muscle groups. This also helps the time efficiency thing I alluded to earlier.

Don’t overtax the CNS!!

Your nervous system is fragile at times, if you’re working the same energy systems on consecutive days, you may find yourself lacking explosiveness, feeling lethargic and run down. This could be the start of overtraining. Instead opt for strength one day, intervals or conditioning, the next – so it may look like this:

Monday – Maximal strength work
Tuesday – Hill sprints
Wednesday – Explosive strength
Thursday – Fight specific intervals
Friday – Sled work/recovery


Remember that this would be on top of skills work so don’t go berserk in terms of time – feel free to train like a berserker though ;-)

Grapplefit Newsletter

Sign up for the Grapplefit Newsletter for cool tips, training vids and fitness rants!! I promise I won't share your data with twatty companies!! Just between us...Sssh
captcha 

Grapple Tweet