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just did this work out for the first time. I thought i new about conditioning but i was wrong way wrong
http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/
Re: grapplers circut
So, I’m new to KM. As with most everything I do, gonna go at it full forward; Complete Krav book, gear, etc. So, did the Grapplers Circuit this evening. Pretty cool!! I normally run two-four miles then go into a 1.5 to 2 hour routine depending on the targeted muscule groups. Today was suppose to be an off day. So, I gave this a whirl. Used only 35 lb weights vs. the 45 in the video. The Good Mornings were tough around the third set! I can totally see how this routine can develop and enhance the “Explosive” movement necessary in Krav!!!
Re: grapplers circut
No doubt effective if done right, but a couple small bones to pick.
Randy says the workout is not about using a lot of weight but rather getting all the exercises done with strict form, which is great, but then he goes on to show the video.
Rows – Partial range of motion. Not one rep should count. Elbows never extend.
Upright row – Again not one rep should count. No extension of the elbow. At the top end of the movement there could be discussion about the position of the elbows and safety to the shoulder joint.
Military Press – First thats not a military press. The Military press has very strict rules including position of the feet. Again the ROM suffers throughout. In any press the rep doesn’t count unless the bar starts below the chin, most of the time the bar should start from a rack position on the shoulders and chest. Secondly the bar path should take it to a position of support over the head. Elbows locked, shoulders active. Not one rep is overhead. Finally safety, the head back position, while common in the gym puts the cervical spine in an unsafe position. Believe it or not if you straighten your arms and press up the bar will go up even if you don’t look up. The poor cervical posiiton also sets up an unsafe lumbar region.
Good Mornings – Starts the movement by sending his chest forward. Should start by sending his hips back. Bar is held too high and again with the neck. Is it really a good idea to rest the 135#’s on your neck and then crank it up. Carry the bar lower on your traps, keep your head neutral.
Squat and Push Press – First of all to have a squat and press you would first need to have a squat. That’s not a squat. For a squat to count the hips must descend below parallel. Randy even calls it a deep squat. And again with the neck and head! I’m not even going to discus the overhead movement again.
Straight Leg Deadlift – OMG! I’m just to horrified to continue.
I suppose this is not unlike a boxing coach watching the latest cardio boxing class at LA Fitness.
Re: grapplers circut
Agreed. I have to think he was going at this just for the sake of pushing out the exercises for the benefit of the viewer. Given the fact he was using such light weight, maybe this is more for cardio? He can obviously pump out more than a couple of 45 lb plates!? And, the ROM can’t provide much work on the muscle group??!! Kinda reminds me of, what I refer to as, “The Homeboy Pushup”. You know, a modified military push up..hands and elbows tucked in, starting from about 2″ off the deck extending to about 5″ off the deck.”Hey, I can do 200 push up in 60 seconds!”:OhMy:
Re: grapplers circut
Wow!! Well, I’m not a big guy and 35’s were farily easy to move around. Makes me further believe he was just using light weight to get through the making of the video??
Re: grapplers circut
I was talking more about the effort it took to go thru all the sets and the cardio work out it gave. Im sure my form wasnt perfect or full range of motion but I walked away feeling that i put 100% into it.
Re: grapplers circut
oh, don’t get me wrong, I felt like I worked. But, it was for the ROM, or I don’t think I would have. Likely because I didn’t use enough weight. But, the cardio component was good for sure!!
Re: grapplers circut
blokrocbet
We do workouts like that all the time. But ROM is important. If you were racing someone 400 M and he stopped at 350 M and said he finished the race, you would cal B***S*** on him. The same is true with a squat, push up etc. If you don’t complete the movement you didnt do the work. And frankly they were filming a video to sell the workout, not a video of a guy working out. I am reckoning that was the best they have to offer.Anyway if you like that kind of workout look us up at CrossFit. The Marines have embraced CF as the way to become fit for combat.
http://www.crossfitquantico.com/
http://www.crossfitwarehouse.com/newsite/blog/
http://www.crossfitripper.org/
http://crossfitwtbn.blogspot.com/
http://www.crossfitnewriver.com/
http://www.crossfitprodigy.blogspot.com/
Re: grapplers circut
You know i have been told to look into cross fot before but web sit doesnt offer much in the way of info and i can find other fight specific work outs else where for free.
As far as the maines adopting crosfit im a little doubtfull on that oneRe: grapplers circut
I can’t find the final copy of these, but here was the prel.
http://board.crossfit.com/attachment.php?attachmentid=488&d=1166041343
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