My little knowledge of circuit training is that you perform continous exercise on varied muscle groups? Is it possible to create a free weights version of circuit training? I understand that this would not be as fluent as already prepared machines/equipment as I'd have to change weights contionously.
My problem is I train Brazilian Jiu Jitsu/Submission and my money goes mainly towards the club that unfortunately doesn't have a proper gym. I have a large amount of free weight equipment and for the last year or so I have been lifting "as a bodybuilder" which has not improved my strength and/or endurance as I intended.
My goals are to improve strength and endurance. If there are any wrestlers/mma/martial artists out their I'd appreciate advice how you added weight training into your other regime. I currently train four days a week but due to University/Job issues I only train at best 3 days a week.
Thanks in advance.
i would also suggest the crossfit program, several of my grappling buddies are on it. we train braz. jitsu as well and it keeps us in fairly good shape when rolling live.
10/06:150lbs---8.5% bod fat--------------------3/25/07: 170 lbs
8/25/07: 163lbs---------goal @ 185 by (5/1/08)
-deadlift 370x6 (current 315)
-flat bb bench 205x5 (current 185)
-squat 265x6 (current rehab in knees, light legs)
-lat p/u BW+50 x 6 (current 35x6)
Crossfit is good but you want to tailor it to your sport. If you want to become better conditioned roll longer and harder. If you want specific conditioning that improves important qualities like explosive strength endurance then you'll want to pick your exercises, reps sets etc to meet this goal.
One circuit I do for Judo and BJJ is this:
1.Explosive barbell band deadlift: 3x8-10
2.Explosive pikes with glider pads: 3x10
3.Push ups on rings or cables: 3x10
4. Diagonal cable chops: 3x10
The first one is geared for pick up strength as I'm really good at shooting in on people and picking them up off the floor and throwing them.
The second works on explosive hip strength and abdominal stability which is important in Judo.
The third is for my pressing strength which allows the shoulders to really work overtime to stabilize the upper body. This is great for getting people off of you quickly when they pass your guard.
The fourth is for throwing in Judo.
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"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
get a pull up bar and 100-200 lbs of sand if you're on the cheap.
Sandbag training is as basic as it gets and provides killer functional strength and conditioning. Google it - you should be able to find how to make one and what kind of exercises you can do.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.