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So I've got about a month till comp. to go.Anyone have any good advice on how to build some extra strength with my grip and upper body without gaining too much weight.So far i've been hitting the weights a little more than usual but saw an increase in weight so i cut back down.So I need a little help.
Kettle bells have been absolutely amazing for me. One month till competition for me as well.
Farmers walks with dumb bells, clinch carry/hugging a big sand bag or heavy bag while walking, tire/sand bag throws and smashes, power versions of the Oly lifts. Really, any kind of isometric holds will be a key part of building specific strength for gripping and clinching, and the throws, smashes and Olys will develop total body explosiveness and teach the body how to work as a total machine.
Bit of a Farm Boy's trick. Get a bucket and fill it with sand if you have access to it. then stick your arms in elbow deep, grab a tennis ball you put in the sand and rotate your arms while squeezing the ball. Repeat 10X 3 times daily. Trust me... you will have an UNBREAKABLE GRIP in 3 months, a significantly better one in one month!
Kettlebells, squats, chins and pulls.
http://youtu.be/5n3mbzcRHj8
Routine I've been doing of late to get into shape for Jiu Jitsu, MMA. Doesn't look like much but it kills!! The knee raise section and shoulder section should be beneficial to you. In fact if you do end up doing this I would do a little of the shoulder section but the knee raises will be insane for your grip! You'll work your lower core and be able to hang onto the bar for far longer then if you did pull ups. Noticed how much my forearms burned from four sets of this.
Roll and drill more. Once you are confident you are moving correctly and intelligently asses where you need strength. Then focus on squeezing and moving properly and more dynamically during your drills and then during free roll.
If you are not moving in the right direction, you will eventually lose to someone who is, regardless of strength.
good post, but i really like this part.Quote:
Originally Posted by bobby rivers
Unless you're an absolute beginner in the weightroom, you're not going to gain an appreciable amount of overall strength in a month (and it's really only 3 weeks because you wouldn't want to do much in the last week). Better off concentrating on rolling hard, drilling your A-game stuff and doing sprints/circuits.
Kettlebells!
Climbing! So much fun and great for upper body. :-)
This is one hundred percent factual, they made us do this shit in New brunswick, killer on the forearmsQuote:
Originally Posted by Kyle Hilfiker
Also, Hang two towels over a pull up bar, grab one in each hand and proceed to pull yourself up like an animal.
Another couple farmers trick to get strong. Bang fat girls, wrestle with animals, loading bales of hay into a hay loft, or carrying bags of feed all good for building mad grip strength LOL.Quote:
Originally Posted by Kyle Hilfiker
I see what you did there.Quote:
Originally Posted by Brandon Mccaghren
I forgot an s:)
I use the bulgarian bag 36 lb 2 x a week. It last about 20 min I have built up to 6 sets 25 reps for 6 exercises = 900 reps. Takes about 25 min.
You can find the different workouts online
I honestly think the best way to prepare for a grappling tournament is to roll as much as possible. YMMV
These are all great ideas, but make sure you're lifting for the right reasons, not just to silence the anxious voice inside your head that says you haven't prepared enough for the comp.
So with that bucket of sand thing, are you saying you put the tennis ball in the bottom of the bucket, and pour sand on top to bury it, then dig your hand through the sand to the bottom to grab the ball, then do the exercises?