Barbell
Training for Gladiators
All you need is a barbell for this workout.
Simplicity is often the name of my game, but my priority is getting
results fast, and you’re about to experience exactly how to get fast
results in developing strength endurance, power endurance and speed!
These exercises are very basic and can be done with the help of a
partner or by placing your barbell on milk crates or a few cinder blocks
in place of power racks, especially if you’re training in your own home.
Your resources don’t need to be anything fancy as you’re about to see.
You will not be training with traditional bodybuilding methods. Instead,
you will perform a high number of sets with low reps and minimal rest
time. This method is what produces strength and power endurance. The
exercises you’re going to perform are the following:
- Zercher Squat – wrap a towel in the
center of the barbell, using double underhooks, place the crook of
your elbows under the barbell, and perform deep squats. Your posture
must remain upright and your elbows should remain high. Do not allow
the weight to pull your posture down or pull your hands down. Choose
an appropriate weight allowing for perfect technique. This movement
is awesome for developing takedown strength and overall full body
strength. Your upper body will work extremely hard just to keep the
barbell in position and of course your legs will be working hard to
move that heavy barbell!
- Towel Deadlift – Every 2 – 3
workouts you will switch from the zercher squat to the towel
deadlift. This will avoid burn out in either movement and still
works a similar movement. This is a great way to continuously keep
improving strength while avoiding overuse injuries. The towels can
be grabbed or wrapped around the bar. Both are excellent for grip
and full body strength.
- Floor Press – Great for developing
pushing strength from your back. If you’re weak on your back, get
strong here. This will develop pushing strength and power helping
you escape your hips and create angles from the bottom, ultimately
making you a better submission specialist from your back! There
should be no bouncing of the bar off the floor. Lower the bar slowly
as if it were going to touch your lower chest, once your triceps
touch the floor, blast the weight upward! Arm Bars anyone?!?!
- Barbell Row with Towels – Use the
towels if you want added grip work. Wrap the towels around the bar
or hang the towels around the bar, each of which give you a
different grip and pulling effect. Grips can be overhand or
underhand. Keep your low back neutral and your upper back flat, NO
rounding allowed. If you round out your back, lighten up until your
form is perfect. Your lower body will also work just to stabilize
your upper body so this is truly a full body exercise. Pull the
weight towards your low abdomen and squeeze your shoulder blades
together. This is excellent for developing pulling strength, a must
in all combat sports.
- Barbell Cheat Curls – No one ever
would expect me to encourage these, as many equate this movement to
bodybuilding training. This exercise is going to look like a barbell
hang clean, except with a reverse grip. It will develop hip power
and strength in your entire upper body. Don’t knock these, they
work, especially when you push for HEAVY weights! They will also
work your hands and grip very intensely, a critical aspect in any
type of combat sport using gi as well as no gi.
Here’s your Underground workout:
* Exercises A & B are performed back to back. As your work capacity
improves, you should aim to have zero rest through each superset!
1A) Barbell Floor Press 6 x 3 – 5 reps
1B) Barbell Zercher Squat / Towel Deadlift 6 x 3 – 5 reps
2A) Bent Over Barbell Row with Towels 3 x 8 - 12 reps
2B) Any Push Up Variation 3 x Max Reps
3A) Barbell Cheat Curls 3 x 5 reps
3B) Any Abdominal Exercise 3 x 20 reps
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