Grappling with Physical Cultivation

[Frederik]

Grappling with Physical Cultivation

 

"The art of living is more like wrestling than dancing." - Marcus Aurelius

 

I have decided to join in on the logging of the training (see old log), in the pursuit of all things training and #antiTAF.

 

The emphasis of my training has changed recently because my physical circumstances has changed, and that I have decided to take up martial arts (for the first time), more specifically Brazilian Jiu Jitsu (BJJ).

 

Because of this, and because I want to continue to play/train/ cultivate for the indefinite future, the organizing principles of my physical cultivation practice is this:

 

a. Avoiding serious injury. (think 5 neck training)

b. Improve performance.

c. Build massive forearms,

d. Other miscellaneous training.

 

I have a fair idea about how to achieve a ) and b ), having been exposed to this information many times before, but I have had reason to apply it until now.

Just out of sheer nerdyness I would like to find a paper copy of John Jesse – Encyclopedia of Wrestling Conditioning.

 

A few of the specific things I want to work on in the days, weeks and months to com:

 

5 necks: Mastering the various wrist push ups, closing a 250+ lbs gripper, unsupported neck bridge (walks), .

 

Lower Body:

I have puny and weak legs as some people like to remind me from time to time: Therefore a major goal of mine is to get my Front Squat, back to 100kg, and longer term above 120kg for reps.

Nordic Hamstring Curls for reps.

 

Upper Body:

Continuous long stroke rope climb, One Arm Chins,

 

Core:

Mastering the Dragon Flag, Bodyweight Jefferson Curls,

 

I largely have the range of movement that I need at the moment. That is not to say that I do not want to improve it! My major restriction is my tight ass hip flexors. Apart from those, my main focus in flexibility work is shifting towards active flexibility.

 

More to come ...

[[DW]]

"Build some serious forearms"

This alone cultivates much Virtue! I am very much looking forward to this training log.

Vijay sent me a site that had 'Encyclopedia of Wrestling Conditioning' the other day.. I'll see if I can locate it.

EDIT: superstrengthtraining.com

[jon.valentine]

Serious forearms is indeed a worthy goal, one that you could build an entire practice out of and not have wasted your time.

 

And I think that for wrestlers/grapplers front squats are a superior choice for many reasons, especially if you're going for high reps.

[Frederik]

Serious forearms is indeed a worthy goal, one that you could build an entire practice out of and not have wasted your time.

 

And I think that for wrestlers/grapplers front squats are a superior choice for many reasons, especially if you're going for high reps.

 

By all means expand on this.

 

EDIT: I thought about it, and I do not want "serious" forearms ... I want massive forearms.

 

Todays training, a few shorter sessions, all told I did:

#1 - morning compound workout

Front Squats, warm up, then 70kg@4x5, supersetted with

Nordic Hamstring Curls with finger assist 5x5r,

#2 -

Front Neck Bridges,

Swivel Hips,

Bridge Push Ups,

Front Split Pulsing

#3

Complex: Foot, Toe, Quad and Bridge

Shin Rolls,

A Squatting locomotion drill (which I sucked majestically at!)

Single Leg Calf Raises,

[Frederik]

Todays work:

 

Joint Rotations

Rope Climb Pull Ups "czech": recently "graduated" to a harder progression, helping hand between elbow and armpit: I am back to singles, 6x1.

Body Lever (Dragon Flags) 5x5

Muscle Ups - Been a long time since I did those, fairly easy, did 4 sets of 3, without pushing too hard.

Sots press (Behind the neck press) played with the movement, fairly light, felt comfortable enough. What is the more virtuous pressing variation this or military presses?

Crawling movement to open the forearms, then forearms! :

Gripper training (not a strong day, could hardly close the gripper on which I usually get from 2 to 5 reps on my weaker left side, and 5+ on my right)

Wrist push-ups, did two variations supersetted as a finisher.

[Kit_L]

Fred, you do not have "puny legs", my friend: the glutes and hamstrings are great—it is only in comparison to your Herculean upper body that one might mention this!

 

 

I see much has been happening while the cats have been away! 

 

Speaking most generally, grappling itself is the best practise for grappling: a suite of new neural patterns needs to be built, then embodied. I agree strongly re. training the Three Necks (what Dave calls the 5 necks) and forearms—but multi-angle grip strength must remain the focus, rather than massive size, IMHO. Also, think of the Varanasi wrestlers they do bodyweight squats (the Great Gama used to do 5,000/day at times), Indian clubs (his heaviest was 80Kg, from memory), upward- and downward-facing dog transitions ("Hindu pushups"), and bridging. Ask Simon for some texts here; he has a special interest in this, I believe.

[Frederik]

Fred, you do not have "puny legs", my friend: the glutes and hamstrings are great—it is only in comparison to your Herculean upper body that one might mention this!

 

 

 

 

I see much has been happening while the cats have been away! 

 

Speaking most generally, grappling itself is the best practise for grappling: a suite of new neural patterns needs to be built, then embodied. I agree strongly re. training the Three Necks (what Dave calls the 5 necks) and forearms—but multi-angle grip strength must remain the focus, rather than massive size, IMHO. Also, think of the Varanasi wrestlers they do bodyweight squats (the Great Gama used to do 5,000/day at times), Indian clubs (his heaviest was 80Kg, from memory), upward- and downward-facing dog transitions ("Hindu pushups"), and bridging. Ask Simon for some texts here; he has a special interest in this, I believe.

 

All good points, K.

Legs, Let us agree then they are optimize-able!

 

I agree sincerely about the points raised forearms. Grip and tendon strength are the most important factors to consider. Though I will gladly embrace any hypertrophy. 

 

For anyone seriously interested in growing their forearm an excellent is wrist curls or wrist rolling, however it builds little in the way of grip strength nor tendons I suspect, and for this reason I have omitted this exercise.  Various grip challenges, push-ups and maybe some levering is where I start.

 

Further, there is a few YT videos around of the training of the Soviet wrestlers, no reason to reinvent the wheel, this stuff has been known for ages. There is quite a few different wresting systems that I know of, and while the styles are different and the training/ conditioning in each system have a unique flavor it is clear to me that they share more in common than what sets them apart.

 

An extra dimension I would like to add to my program is some sort of resisted rotational movement, mainly for injury prevention purposes: Windmill or Get Ups are the obvious choices.

[zenwoof]

I no longer practice, but have done BJJ for 4 years. I was doing neck and forearm exercises on a daily basis for quite some time. My neck got massive, as did my forearms - but with a price. My traps became over-dominant, and tight; as did my wrists and brachioradialis'.

 

Just make sure you spend an equal time mobilizing and stretching these areas. Namely, all of the wrist prep you would do for handstands.

 

For neck, I used Ironmind's Hercules head strap, in addition to plate flexion/extension exercises I did off the side of my bed.

 

For forearms, I used a number of CoC grippers, wrist roller, forearm roller, lever bar, and reverse curl exercises.

[Frederik]

Thanks dog!

 

Well I have done wrist prep on a regular basis for 5+ years, so I am keenly aware of this aspect. As I said above I am more concerned about tendon strength and I should have added flexibility as well, but it seemed obvious.

 

I am not sure I am prepared to wear a neck harness yet!

 

Training:

 

Yesterday was rest day with a bit of stretching of the back and spine mixed in, 

 

I am deloading after 3½ weeks of pushing hard. I was feeling not quite up to it yesterday, and the grippers had previously shown my grip strength to be declining, I think grip strength is often used as a gauge of over training. So I am backing of for about a week, and in the meantime will be playing with things I do not usually practice like say spinal waves and joint rotations.

[Craig]

False Grip hangs on a bar for epic forearms!

 

Also you should get Sea Dog to hang you a rock climbers finger board  (one of the ones with all the different grips) for extra hand and forearm training!

[Frederik]

False Grip hangs on a bar for epic forearms!

 

Also you should get Sea Dog to hang you a rock climbers finger board  (one of the ones with all the different grips) for extra hand and forearm training!

 

How right you are! This might just be the impetus I needed to include it (again), I have been able to pull of 5-10 second holds on rings, but I am far from mastering this movement especially a bar.

[Kit_L]

You can false grip hang from the top bar of either ladder bars. The bars might be slightly more comfortable (perhaps; I have not tried) than the rings. And there is a thicker bar in the kids' playground (near the main wharf and swimming pool, on the same road as the IGA).

[MarkusO]

Hey Fred, aim for rafter pull-ups maybe? A worthy goal and not so commonly practiced If you can handle those for reps you might have all the grip strength you will ever need.

Fingerboarding is great but I do not find most boards beneficial for pinch grip strength (which might be more important for your wrestling goals).

Excited to read about your progress!

M.

[Kit_L]

Markus, I have good grip strength, but rafter pullups are a bridge WAY to far away for me. But your suggestion has sparked another idea: doing pinch-grip style pullups on the top bar of a kid's swing set: these bars are 60+mm thick, and the thumbs are working hard. And (thinking grappling now) that's the size of a big man;s forearm... pull that man down.

[Craig]

I think it's easier to just purchase a rock climbers grip board, you can see many variations here, and easily hang one in the gym downstairs!

 

https://www.google.com/search?site=&tbm=isch&source=hp&biw=1920&bih=1024&q=rock+climbing+grip+board&oq=rock+climbing+grip+board&gs_l=img.3...1941.5686.0.5794.24.17.0.0.0.0.247.1984.0j3j6.9.0....0...1ac.1.64.img..15.9.1979.R32rqjo-Niw

[jon.valentine]

As soon as you mention forearms everyone gets involved!

 

My two cents for massive forearms would be high-rep, heavy snatch grip deadlifts (it's a nifty grip exercise too!) with a hook grip.

 

As for why front squats are a better choice for grapplers is due to the bar being supported across the neck; when it gets heavy or you get tired it starts to choke you out which is something that you need to get used to. The front squat, for me, is much more 'physical' in that it makes you acutely aware of what's happening in the lift and how your body is reacting (oftentimes 'not well').

 

They are also a little more shoulder-friendly which can be great if those shoulders are getting kimura'ed or cranked a lot.

[Frederik]

Excellent Jon!

 

Forearms:

Yes, funny forearms get people pumped. It is almost a law: People think they are the only one with a secret forearms fetish. Not so much! -But, then again building forearm and hand strength is a highly virtuous endeavor. This fact cannot be stated to often.

To this end I would recommend anyone interested in this subject: Go read Ross Enamaits "ebook" Untapped Strength, it is excellent and as good a starting point for getting a feel for what grip and forearm strength is, and how to develop it. It is better structured, has more exercises and is much better written than John Brookfield's book on the subject. Though it has to be admitted Brookfield has the stronger grip, so he most definitely knows what he is talking about.

 

Front Squats:

What is high reps? I usually say that I can count to five, when doing strength training. For practical reasons I have to adjust the intensity of my workouts with the rep scheme, rather than just adding on more weight: in the setup here the minimum weight increment is 10kg. Which means that in order to progress I would probably need to get to at least 7-8 reps, if I am going to get any decent volume on the next weight up.  If there is virtue in even higher reps ie. 10+ I shall consider it. Which is funny considering that I have told a certain person on no less than three occasions that I will *not* be doing 20 rep breathing squats, looks like he might get his wishes come true.

 

Currently I can do sets with 70kg on the bar; and that feels sufficiently heavy that I am not eager to put on another 10kg.

 

Last night: BJJ class.

 

Currently deloading, so only two very brief sessions today:

 

Am

Front Squat 70kg@ 3x4r,

Nordic Hamstring Curls 3x4r

Jefferson Curl 30kg 3x10r

 

Pm: Year of the foot:

Single leg Calf Raises 3x10r + isometric hold at the top

Toe Squats 3x5r : very slow, controlled.

Toe Point, toe spreading, and manipulation of foot and toes.

[jon.valentine]

I, personally, wouldn't do 20-rep front squats regularly (I keep trying to institute a gym tradition of front-squatting your bodyweight for number of birthdays on your birthday, but nobody seems too eager to start that.) but 5's for front squats are just dandy. And by dandy I mean terrible, but you get used to them and then everything else seems pretty easy.

 

I had really good results using the Easy Strength protocol, you squat every session for 2x5 and only bump the weight when it feels easy. I went from 115 (easy) for 2x5 to 135 (easy) for 2x5 over about 6-8 weeks, I only jumped about 2kg each time too, so it wasn't like I was taking big increases. You can change it up every now and again, 3x3, 5x2, 5/3/2, 1x10, etc. and on those days you would increase the weight to compensate for the lower reps (apart from the 1x10, that's a recovery day).

 

One other side effect that I forgot to mention is front squats also contribute to decent neck hypertrophy, and so assist in the pursuit of 'getting yoked', which is also highly virtuous.

[Frederik]

I, personally, wouldn't do 20-rep front squats regularly (I keep trying to institute a gym tradition of front-squatting your bodyweight for number of birthdays on your birthday, but nobody seems too eager to start that.) but 5's for front squats are just dandy. And by dandy I mean terrible, but you get used to them and then everything else seems pretty easy.

 

Very auspicious challenge, in no way I am going to make it for my next birthday which is in a month,  also I am of the same excellent vintage as Craig (!)

 

But, I think it is something to aim for in a years time. From the sound of it, I think physiologically this challenge is doable until you are in the late 30's mid 40's (and a good squatter) .. but maybe Kit would like to prove me wrong !

 

I had really good results using the Easy Strength protocol, you squat every session for 2x5 and only bump the weight when it feels easy. I went from 115 (easy) for 2x5 to 135 (easy) for 2x5 over about 6-8 weeks, I only jumped about 2kg each time too, so it wasn't like I was taking big increases. You can change it up every now and again, 3x3, 5x2, 5/3/2, 1x10, etc. and on those days you would increase the weight to compensate for the lower reps (apart from the 1x10, that's a recovery day).

 

One other side effect that I forgot to mention is front squats also contribute to decent neck hypertrophy, and so assist in the pursuit of 'getting yoked', which is also highly virtuous.

 

By this do you mean that you squat every day you are in the gym? 3-4-5-6 days a week?

 

At this point just getting back into squatting, gains will come no matter what kind of protocol, set, rep scheme I follow. But, the easy strength does sound appealing, well it is easy. Not Smolov-esque that is for sure.

[Frederik]

Today's workout, keeping it short:

 

Rope Climb Pull Ups: "Czech" Assisting hand at armpit 3x1r

Front Lever Rows "L" : 3x5r

Ring Tricep Extensions 3x8r

Side Splits Emmetian protocol

Bridge Wall Walks x5

[Kit_L]

Well, I doubt that in the squatting department I will ever be a challenge to you once you really start to get into it; my best-ever double was 120Kg.

 

The higher-rep front squats are, IMHO (as someone who has pretty much never grappled) a brilliant way to challenge one's breathing-under-intense-pressure limitations (which are as much mental as physical; it's so damn intense), as well as building middle back and neck muscle. And for me, this scenario then provides the perfect groundwork for chest-stretching over a bench (using bent-arm pullover to open chest; breathing then directed high into the chest and even held). And (again for me) this exercise really helps mobilise the middle–upper back.

 

The Easy Strength protocol sounds like where I will start. Although I have to note my lower back has been sorer than usual with all this stretching I am doing, and I will be interested to see how the fronts affect this. Side note: the soreness is through more movement in the SIJ, I believe, as many smaller muscles start to let go, along with the thoraco-lumbar fascia.

[tigreton]

Just started BJJ as well. For me it is extremely tiring, so I decided to do only a little kettlebelling and stretching on the side.

But at my age (40) injury prevention is my main goal, so I would be interested in the "5 necks".

Any good pointers on where to start?

Thx!

[[DW]]

Tigerton - I am about to make a video series on '5 necks' training. There are some other good resources around that I will post when I am not on my Tablet.

[jon.valentine]

Hey fred,

 

I was squatting every session, so 4 times a week. And yes you will make gains just from practice, which is part of why easy strength works as you just go in squat (and press and pull, etc.) without having to rev yourself up (a calm mental outlook is one of the other parts). Basically if you're unsure whether you can make the lift then you're going too heavy.

 

One other thing that I did was to make my squat warmups as brief as I could (I was generally doing some kind of Olympic lift beforehand so I had warmed up the squat a bit), so I tried to get to my working weight with about 3 warmup sets. The benefit of that was that I can pretty much take 20kg jumps without too much trouble, and anything less than that doesn't feel quite as heavy (which is good when you're maxing out).

 

So yes, squat everyday.

[jon.valentine]

And Kit, note the part about the calm outlook; start a bit lighter than you think and progress slower than you want to, challenge yourself very occasionally with a heavier weight, and it will be fine.