2004 Combat Grappler - Gladiator Training Manual.pdf - Ćwiczenia fizyczne - nowe - Kochliwa69

COMBAT GRAPPLER

GLADIATOR TRAINING MANUAL

¨ 2004 CombatGrapper.com

Al Rghts Reserved. Reproducton wthout permsson prohbted.

TABLE OF CONTENTS

CHAPTER

1) Why Create Your Own Gym?

2) How To Propery Strength

Tran for Wrestng

3) General Physcal Preparedness (GPP)

4) How To Cyce Your Tranng / Perodzaton

5) NO BS Tranng Tps

6) Creatng Your Own Gym

7) Hgh Octane Cardo (HOC) & Combo Lftng

8) The Work Outs

· Body Weght (BW) programs

· Compex Work outs

· Crcut Tranng Program

· Farm Boy Î Strong Man Tranng

· Hgh Octane Cardo Program

· 3 Day Program / max effort Î max rep

· 14 Week Program

· Exercse Photos

DISCLAIMER : The author of this manual is not responsible

in any way, shape or form regarding any injuries that may result

from following the training programs outlined in this manual.

It is advised that all readers get a full medical check up and

clearance prior to performing this or any exercise program. The

workouts listed may be too strenuous for some individuals and

should only be done under the supervision of a trained

professional.

CHAPTER 1

WHY CREATE YOUR OWN GYM?

First question you may be asking is, “Why create a program for us to train at

home?” That is the short, unedited version of your question I bet! Ask anyone else, and

they want to be at a gym with the high tech equipment, the cool machines, “the

atmosphere”, and bla bla bla! Hey, I am not here to pull any punches, so pay close

attention and we’re gonna get you rolling on a tough program. A program to help you

kick butt and take names! That is, if you decide to stick to the programs and bust your

butt with them!

Now, here are my reasons, some of them, for keeping you out of a commercial

gym, and training in your own home. First of all, I do not want you training at a gym

where they make you feel like an outcast because you break into a sweat every time you

train! These gyms have employees who will shake you down like the Sopranos to ensure

you have left no trace of sweat behind on that last pretty machine you used! Create your

own world, your own atmosphere! Turn that garage or basement into a dungeon, a place

where no one can steal your thunder. Pump your favorite CD and set aside a time of 30 –

45 minutes that is undisturbed. Put up your own posters and pictures that will motivate

you. Remember Rocky 3 and 4, where Rocky goes away to train? Well, he needed that

environment to get back the Eye of the Tiger. People look at you in a funny way in those

ridiculous pretty gyms when you have The Eye of the Tiger.

Next reason is you MUST STAY AWAY FROM ALL MACHINES!!! These are

the worst enemy of all athletes, especially wrestlers. A machine guides you through a

predictable range of motion & limits the amount of force you can apply. As a wrestler,

everything you do on the mat is ever changing. A wrestling match or practice is never

absolute. We can never say that every time we hit a low single your opponent reacts the

same way. Your opponent can react an infinite number of ways! Free weights help your

body develop more balance, they recruit more muscles to work together and they

strengthen tendons and ligaments to help reduce your chance of injuries.

I see a few wrestlers training at a gym that I used to go to when I did not have my

own place. I watch them do leg extensions, shoulder presses on a machine, chest presses

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