getting back on topic, I’ve been reading some CT stuff and some other bits and bobs and am toying with a variation of a routine he originally suggested for a speed skater, (I think - I’ve read so much of his stuff it’s blurring into one now). It entails 2 days of training for power, (upper/lower split) and 2 days for strength-endurance. I think this second quality is hugely important to all grapplers, but I have had some major headaches trying to work out how best to train for it.
For the power days I was thinking along the lines of his second Continuum article, using an extended complex moving from isometric, through to concentric and onto more explosive movements, (I think ballistics and reactive work need only be used fairly sparingly). A variant of the CAD complexes would probably do the trick.
an example of what I thought:
A1: back squat isometrics or eccentric work (choose one or the other for a whole 4 week cycle)
A2: box squat clusters @ 87-93%
A3: power clean @ 70-80%
A4: dynamic effort style box squat
(A5: jump squats @ bodyweight - only performed occassionally in cycle)
(A6: depth jumps - performed even less frequently)
For the strength endurance days I was going to base it on CT’s “Superman Sets” article, but again use an extended complex approach. An eg of one of these workouts may be:
A1: bench press 30%1rm 40secs/rest 40 secs
A2: barbell row 30%1rm 40 secs/rest 40 secs
B1: push press 20%1rm 60 secs/rest 60 secs
B2: high pull 20%1rm 60 secs/rest 60 secs.
Perform A1,A2,B1,B2, rest for 2-3 mins and repeat 3-5 times.
C: rope climb simulator, (better still - a rope climb if you have this facility) - 2 x 90 sec sets.
I tried this today and it hurt. I alternated between push and pull so as to keep my heart-rate somewhat raised throughout while giving extra time for the muscles to rest. Clearly you can’t tell a lot from a single workout, but I will persevere with this idea for a while, tweaking as necessary along the way.
In terms of progression, I thought I’d steal the CAD idea of waving the volume in 4 week cycles - peaking at the 3rd week then cutting back in the 4th to super-compensate.
Any comments/ideas greatly appreciated.