Veeky Forums can you tell me a good routine for wrestler/grappler, oriented around power/explosive strength instead of increasing brute strength.
>inb4 SS / SL 5 x 5
I've tried the 5 x 5s but squatting/deadlifting 3x a week ended up leaving me too drained (i train BJJ 3-4 times a week 2-3 hours each sesh)
Idgaf really about mass gain infact i'd like to keep it to a minimum as i'm already pretty short for my weight class.
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Do SS twice a week
Replace DL with clean pulls
Replace The Press with push press
brute strength is pretty useful in wrestling
>power/explosive strength instead of increasing brute strength.
HURR DURR
kys retard
>thinking low bar squatting 500 lbs matter when you're fighting on the mat
kys retard
I agree completely SS and TM are not worth your time, however I couldn't point you in the right direction.
How about looking at greg Nuckols 28 free training programs and doing each rep explosively?
With wrestling the fight ends when you get your opponent's back/shoulders to the ground, with BJJ it just begins.
Your bench press does fuck all when you're fighting on the ground
i wrestled competitive a weight class in a competitive state in HS and made states 3 times and the compounds lift are absolutely important for building the strength required
>thinking leg strength isn't important on the mat
kys retard
Train the way you compete. Do you grind a lot of positions or use an instantaneous blast of exertion or both? Train power with weights of 60-70% 1RM for sets of 2-3 at maximum bar speed. Train brute strength with 80%+ 1RM for sets of 5-10.
I just turned blue belt, so i don't exactly have a go to combo yet aka my canvas is barely painted.
I'm a stocky 5'10 manlet, was competing at 77 kg div (welterweight), started lifting immediately did SS for 8 months and went into 85 kg (middleweight) and went from 12% bf to 14-15%. Any more mass gain i'll start to veer off into the heavyweight zone which means i'll be rolling with tall guys (6'2+)
strength training/ conditioning for rugby.
Week 1: 3 x 10
Week 2: 4 x 8
Week 3: 4 x 6
Week 4: 4 x 5
Week 5: 2x5,3x3
Day 1:
Power clean
squat
good morning
Bench
W. chin up
Farmer walks
face pulls
leg raises
40s x 15 sprints
Day 2:
Clean high pulls
front squat
Romanian deadlift
W. Dips
DB row
OHP
abs
2.5 km jog
5 x 800 m rowing
Day 3:
Power clean
squat
Snatch grip deadlifts
Push Press
W. pull up
Static holds
face pulls
leg raises
200 m x 10 sprints
fyi:
6'0, 190 lbs @ 15% bf
Squat 1rm: 355 lbs
DL: 445
Bench: 245
OHP: 160
Fuck Gadisov.
Also, "increasing brute strength" leads directly to an increase in power.
Increasing power development is about maximize what strength you already have.
So train explosively but don't neglect the heavy lifts you faggot.
It doesn't matter how much you work your power clean, the guy who reps 4pl8 is more powerfuk than the guy who reps 3pl8.
I normally do SS 5x5 stuff. But this weekend I actually have a date for the first time in I don't know how long. Give me a one-day routine to get a good, asthetic, temporary pump to improve my chances of impressing this girl. I assume it would involve dumbbells and high reps/lower weight.
Wouldnt pumping up before date be useless because then she'll see you deflate post pump?
W/e anyways my go to routine that i do night before/in the morning before a party
Dumbell incline press 3 x 10
Dips 3 x f
Dumbell row 3 x 10
Lateral raise 2 x 15
Barbell curl 2 x 15
In season or off season?
Off season - westside for skinny bastards 3, 5/3/1 etc.
In season - Alwyn Cosgrove The holiday program or Joe DeFranco from this 50.28.26.34
9 week program for BJJ, I usually base my workouts on this if there's a tournament coming up.
in brackets are the change in reps from one week to the other
Week 1-3
ABxACxx
A
pec stretch 2x6
db bp 3x10 (8 6)
lat stretch 2x6
single arm bent over row 3x10 (8 6)
rope pull up 2x9 (10 12)
bicep curl 2x10 (8 6)
skull crushers 2x10 (8 6)
B
front squat with db 3x10 (8 6)
plate crunch 3x10 (8 6)
straight leg dl 3x10 (8 6)
lateral plank 2x 60sec
lateral lunge 2x10 (8 6)
C
db romanina dl 3x10 (8 6)
plate crunch 3x10 (8 6)
single leg box squat 3x10 (8 6)
lat planl 2x60
lat lunge 2x10 (8 6)
Week 4-6
ABxABx
A
one arm db bp 3x10 (8 6)
pull up 3x15
one arm db snatch 2x10 (8 6)
upright row db 2x10 (8 6)
db mil press 2x10 (8 6)
single arm bent over row 2x10 (8 6)
pushups 2x failure
B
singleleg split squat 3x10 (8 6)
weighted glute bridge 3x10 (8 6)
bodyweight squat 2x30
bodyweight front lunge 2x10
bodyweight lat lunge 2x10
bodyweight jump squat 2x10
Week 7-9
ABxCDxx
A
pec stretch 4x6
bp 5x5 (4 3)
clap pushup 2x5
lat stretch 4x6
single arm and leg db row 5x5 (4 3)
plank 2x60
russian twist 2x12
B
front squat 4x5 (4 3)
jump squat 3x3
hanging knee raise 4x12
single leg deadlift 3x5 (4 3)
plank 2x60
russian twost 2x12
C
lat stretch 4x6
neutral grip pulllup 5x5 (8 10)
pec stretch 4x6
incline bp 4x5 (4 3)
plank 2x60
russian twist 2x12
D
hanging knee raise 4x12
romanian dl 4x5 (4 3)
bb split squat 4x5 (4 3)
jump lunges 3x6
plank 2x60
russian twist 2x12
I was of the understanding explosivity and strength involve different types of muscle fiber - fast-twitch and slow-twitch - meaning that you can't train one type and then expect it to turn into the other type in a wrestling bout.
maybe slow-twitch is endurance and both of them are fast-twitch.
anyway I hear oly lifting is all explosive movements, although it seems like you can train any movement explosively if you want.
Critique my routine
ABCx
Day A:
Squats 5x5
RDL 4x8
Bulgarian Split squats 4x8
decline crunch 3x10
calf raises and some planks
Day B:
bench press 3x5
dips 3x10
incline dumbbell flies 3x10
side lateral raises
skullcrushers 3x10
Day C:
Deads 2x5
chin ups 8x5 superset with shrugs
facepull 4x10
reverse curls 4x10 superset with front raises
Dumbbell row 3x10
Push (Chest/Triceps/Shoulders):
Bench Press: 3x10
Overhead Press: 3x10
Incline Barbell Bench Press: 3x10
Dumbbell Side Lateral Raise: 3x10
Overhead Dumbbell Extension 3x10
Shrugs 3x10
Pull (Back/Biceps):
Barbell Rows: 3x10
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Deadlift 3x5
Legs (Quad/Ham/Calves):
Barbell Squats: 3x10
Standing Calf Raises (circuit machine): 5x10-12
I kinda wanna do more for legs but I'm not sure what to add
squat 5-8x2
curls 5x5
cgb 5x5
wrist curls 2 sets
bench 5-8x2
pulldowns 5x5
farmers walks 2 sets
incline seated press 5-8x2
rack pull5x8-2
leg raises 2x20
build up from 5 to 8 doubles over the weeks, deload with 3x10, then restart with higher weight
5x5 sets are done by feel, either ramping up to a 5 rep max or moderate sets across
I know OP pic is an athlete but is that achivable natty?
No
Gadisov is on creatine so no
Lol watched 2012 Olympic round 16 match between Gadisov and Yazdani (pic relatedness your post) and I think he got robbed
Guys what is SS?
I hope you're not natty otherwise stacking squats, rdl, split sq is gonna burn out your hams
adding skullcrushers at the end of B is kinda pointless considering you done dips n bench already f a m
>what is overtraining
My gym has a shit bar for chinups (it's designed for pullups so it twists your wrists)
Could I just do my sets of chinups later in the day at home?
Not thay you retarded limp wristed paint sniffing buffoon
no such thing as overtraining, just undereating!
Skull crusher works tricep long head, which bench and dips do not sufficiently work