T Nation

Strength Training for Grappling

Hey CT,

I am curious if there are any changes you would make to your previous recommendation for a grappler. I am looking for strength and conditioning.

Previously I was doing power cleans, power snatches, and push jerks. I was working to 1RM, doing 3 sets of clusters, 3 sets of 5/4/3/2/1 HDL, and 8x3 speed HDL.

I made great strength and size gains, but am looking for some updated variation, as I know your protocols are always evolving.

The 5/4/3/2/1 served as great conditioning, should I stick with that?

Thank you coach.

I was thinking:

Day 1: Neural Charge - power snatch

Day 2: Power Snatch
Work to 1RM
3 cluster sets with 90%
3 5/4/3/2/1 HDL sets with 60-70%
Deadstart Rows - 3x6

Day 3: Neural Charge - push jerk

Day 4: Push Jerk
same as day 2
Bench Press - 3x6

Day 5: Neural Charge - power clean

Day 6: Power Clean
same as day 2 and 4
Chin-ups - 3x6

Day 7: off

The 5/4/3/2/1 seems to be incredible conditioning. Should I cut out the clusters for better recovery? Will the 1RM serve to increase strength?

My other thought was leaving 5/4/3/2/1 and just allow my grappling to serve as conditioning, and doing more strength based workouts. Maybe utilizing wave loading. Any suggestions?

Im interested in CTs thoughts on this as well. Im currently recovering from a patellar tendon injury, but will get back to competing in grappling again once im fully recovered.