Grapplers Gym is the home of advanced strength and conditioning for today's grapplers

When you become a member of grapplersgym.com you will gain access into an elite training information center. Grapplers gym is unlike any other site on the internet and thats because our training programs create champions. All of our methods are tried and proven to get you the results you are looking for.

Here is what one member had to say after joining.

" 5 Minutes and I have my moneys worth with the outstanding programs you offer"

Here is a example of what this member was talking about.

Power Endurance Training:

Perform Mon / Fri

Perform Cardio workout on page 2 First

When you perform this workout you need to be able to see a watch or clock. Dumbbell cleans and press will be the exercise and you will perform 1 rep ever 8 seconds as shown in the rest between reps block. You will do this workout for 70 seconds using 40% of your 1RM then rest for 75 seconds. Do not put the Dumbbell down the entire workout.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8
Exercise	DCP	DCP	DCP	DCP	DCP	DCP	DCP	DCP
Rest	8	8	7	7	6	6	5	5
Set time	70	90	110	130	140	155	165	180
% 1RM	40	40	35	35	35	35	35	35
Sets	2	2	2	2	2	2	2	2
Rest	75	65	55	50	45	40	30	20

Rest 5 Minute&

Grapplers complex # 2 This is just like in the video http://www.grapplersgym.com/Files/dumbbellcomplex.wmv

          Dumbbell Hammer Curls                                                                                x 6

            Dumbbell Upright Row                                                                                 x 6

            Dumbbell High Pull Snatch Regular                                                               x 6

            Dumbbell Parallel Press                                                                                x 6

            Dumbbell Bent Over Row                                                                            x 6

            Dumbbell Rotational Squat Push Press                                                          x 6

            Dumbbell Alternate Leg Lunges (front to back)                                             x 6+6

            Dumbbell Alternate Leg Lunges (left to right)                                                 x 6+6

            Dumbbell Squat Upright Row                                                                        x 6

Rest for 2 minutes and repeat 3 times

Your Cardio Workout.

Bike/Airdyne or Versa climber

Like last time bike work but this is for all 4 weeks.

15 minute warm up

Continue the tour