Routine Two The Grapplers

Routine One was more for the boxer/karate/tae-kwondo fighter, the kickers and punchers of the fighting arts, whereas Routine Two is more suited to the grappling arts. As previously stated, if your art involves all ranges as it should, then you could use both routines, or a combination of the two.

As a practising grappler I have found this routine to be of the utmost benefit. It has greatly enhanced my grappling skills, not just with added strength to aid technique but also with extra stamina. Always do a five to ten minute warm up, as described in Chapter Five, before lifting any weight, and warm down after finishing your session.

As a rule of thumb, use a weight that will allow 6-8 reps, building eventually to 12-15 reps. When you find that you are achieving 12-15 reps, add a little more weight to the bar and come back down to 6-8 reps. Follow all the normal safety procedures: keep collars tight, have a spot for any exercise that might be a struggle and above all don't strain yourself.

The major muscle groups used in this routine are: biceps, upper-back, forearms, hips, thighs and shoulders.

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