As a MMA Strength and Conditioning Coach I see many athletes not training for the demands that they need during the match, in the ring or cage.
For the grappler, BJJ player and combat fighter, pulling your opponent for control is the dominant movement, yet many athletes, overload their training with pushing exercises, which is the opposite of what you want.
Pulling your opponent into guard, controlling them against the cage and keeping your opponent close during a takedown are all areas that you will need to execute pulling movements
Sure, I know you probably utilize pull-ups and rows into your training but as a grappler and combat fighter, you are actually pulling your opponent from different directions.
That being said, you need to train your pulling movement from all directions and plans so that you develop full pulling strength and explosiveness to give you peak performance during battle.
You need to add exercises that train your pull strength through Downward Vertical Pull, Downward Rotational Pulls, Horizontal Pull, Upward Vertical Pull and Upward Rotational Pull.
In the video, I go through some of the best pulling exercises from multiple direction and planes of motion so you can start to implement into your training.
Below is a sample Pull Workout for Grapplers that you can try this week
1. Side-to-Side Pull Ups/Chin Ups – 4 sets of 6 reps – (Downward Vertical Pull)
2. Reverse Grip Sumo Deadlifts (Heavy) – 3 sets 5 reps – (Upward Vertical Pull)
3. One Arm DB Straight Arm Pull Overs 3 sets of 8 reps (each arm) – (Downward Rotational Pull)
4. Knee on Chest DB Bent Over Row – 2 sets of 10 reps (each arm) – (Horizontal Pull)
5. Incline Bench DB raises – 3 sets of 8 reps (Upward Rotational Pull)
Do you want to improve your overall explosive strength, conditioning and cardio for your combat sport?