Quick Grappler / MMA Conditioning Circuit
Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.
1a) Hindu-Push-ups, 30 sec
1b) Power Rope Double Slams, 30 sec
1c) KB swings, 30 sec
1d) Overhead Med Ball Squats, 30 sec
1e) Partner Zercher Good Mornings, 30 sec
1f) DB Clean & Press, 30 sec
The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle. Each run is roughly 3:30 minutes. 3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises. Run through this circuit 3-5 runs, dependent upon the sport.
Articles You Might Also Like:
- MMA Strength and Conditioning – High Intensity Resistance Training Circuits
- MMA Strength and Conditioning – High Intensity Resistance Training Circuits
- Fast and Effective Dumbbell Conditioning Circuit
- Lose that Holiday Weight Gain, the Circuit Training Way!
- Fast Conditioning with Kettlebells and Chains
Tags: build, circuits, explosive, get, grapplers, mma, muscle, power, pride, ripped, training, ufc, wrestlers
November 25th, 2008 at 2:04 pm
Interesting circuit – but what is a “power rope double slam”?
November 25th, 2008 at 7:29 pm
Great! Love to see how you put things together for your athletes.
Learning alot from Blunt Force and Caombat Core
November 26th, 2008 at 4:27 am
For that matter, what’s a “Partner Zercher Good Morning”? I know what a regular “Zercher Good Morning”, but the “Partner” bit? Pleas explain.
Some photos would be nice as it sounds a killer workout and I’d like to try it.
November 26th, 2008 at 7:05 pm
John,
The power rope slams are taking a 1 1/2″ to 2″ thick manila rope and anchoring it around a rigid object. Then you take each end in your hands and slam the rope downward. It is a hell of a conditioning tool.
Les,
Zercher Good Morning with a partner are just executed as normal but you use your partner as the external load.