In the second part of the article, dedicated on example of a training program for grapplers, we will offer you a detailed protocol, designed to be used by practitioners of any grappling style- wrestling, sambo, judo, BJJ.
As we already took a detailed look at the theoretical part in part 1, now we will continue with the choice of exercises, used weights and rest periods.
Supersets of two exercises, using weights, normally used for 3 maximum repetitions (MR). The routine is based on 1 repetition on exercise A, immediately followed by 1 repetition on exercise B, and repeating, until the superset is done (number of rounds is shown in the scale bellow).
The rest period between the supersets is 5 minutes in the beginning and should be dropping 1 minute every week, until all 3 supersets are done with no break between.
A: Hang clean & jerk + Back squat x 12 rounds
B: Bench press + Deadlift x 10 rounds
C: Weighted pull ups + Weighted dips x 8 rounds
This routine is build by 4 cirquits of 14 exercises, executed one after another, with no rest in between, using weights of 70% of a maximum repetition (roughly, weights for not more then 8- 10 repetitions before failure).
The repetitions for each exercise, should be up to failure and then move to the next exercise. The repetitions could be just a few in the end, but it is important to keep the weights the same.
The number of cirquits to complete is 4. Rest period between cirquits, up to 3 minutes.
Pull ups with a gi/ rope/ towell
Pull ups on a bar
Chin ups on a bar
Bulgarian bag spin
Pummeling with kettlebells (video bellow)
30- 40 meters sprint
Total of 10 sets, with 30 seconds rest between the bursts.
3 x Rope climbing
Important detail- climb to a lenght BEFORE failure. For example, if you could normaly climb 8 meters, for this routine climb 5 meters only.
4 x 2 Thruster
The weight for the thrusters, should be your 5 MR weight.