Unorthodox Contrast Workout

Contrast Training (Heavy work, followed by Explosive Work) has been shown to improve power in athletes.

Below is a slight twist on traditional lifts, but these drills have helped many grapplers and fighters develop crushing power on the mat and in the cage.

The Workout:

1. Power Wheel Roll Outs - Light up the core and solidify the stomach.

*3 sets of 10 reps

2a. Sandbag Max Lunge 5-8 reps total

2b. Versapulley Squat n Row 5-8 reps

*Rest 2-3 minutes between sets and repeat for 3 sets.

3a. Barrel Tilt - 55 gallon barrel filled with sand (600+lbs)

3b. Versapulley Chop

*5 reps per side on each drill, 3 sets... rest for 2-3 minutes between sets

4. Fat Grip Pull Ups

I did 3 sets of 10 reps just to finish off the workout.  You could pair these with med ball slams or rope slams, if you wanted.