@powerfedex barbell complexes have been used for wrestling and other sports for a long ass time, my dad (who used to be a pro boxer) showed me one he used to do, so i think the implication that joe is claiming someone else's method as his own is uneducated
Weight training has zero to do with sport-specific anything. Name one single action sport where strength, speed and power can hurt your performance. I won't hold my breath...
joecandito, don't generalize all athletic training together. I can tell you with 1st hand experience that MMA training is unilke any other sport in the world. Until you have competed and truly understand what it takes, it would serve you well to only observe and ask questions...not spew drivel about something you clearly do not understand.
Joecandito is right in that weights shouldn't practice motions (typically). Siff talked a lot about why in Supertraining, with it changing torque and such. But when it comes to weights, you can make them more specific and resistance training (bodyweight, barbells, dumbbells, etc.) can definitely be used to condition IMO. Weights may not be the best choice for specific forms of conditioning (long distance running is one example) but they can certainly play a role with in a GPP circuit.
ok. i respect that. and i think i overreacted a little because all of these complex training crap confuses many kids, so they just get lost. then they depend on a trainer, which is what guts like defranco want
Cmplexes, like anything, can be somewhat of a fad too. But they can be great to set record on in a work capacity sense of things. The big issue is just making sure that good form is maintained. I like certain body weight circuits where you can go to complete exhaustion because there's little to no risk of injury from poor form. But it all depends on the athlete, their sport, and the facilities available.
the important thing is to follow a good long term program, and to occasionally break from it to avoid adaptation. that what im doing. right now im doin reps 4-6 twice and 2-4 until i get the max for both.
if anyone has ever watched the other defranco videos then they'd know that this type of work out has been showed before and explained efore with a young asain woman as the focus
I do a somewhat similar complex 6x6 for ITF TKD conditioning. It's badass even without a thick bar. Personally, I switched the squat for lunges to throw in some unilateral training for MA. If I'm feeling sadistic I'll stick jump squats in but that's for explosive leg power under extreme duress - like in sparring. Great effort!
I assume the workout is geared towards burning fat and accelerating metabolism as opposed to trying to impress anal keyboard jockeys and internet trolls.
"monk2in1" - FYI, this THICK barbell complex was performed AFTER 2 rounds of tire flips, 4 sets of hand-over-hand (75') rope pulls, 2 sets of cris-cross chain push-ups, and 2 sets of Rickshaw holds. Oh yeah, AFTER 2 sets of this complex, he performed 10 prowler sprints. Needless to say, the goal of this barbell complex wasn't to impress YOU, it was used for metabolic conditioning & grip strength/endurance.
lame, that doesnt help him, it just makes him sore withot getting stronger
i know you are gonna think im just some internet chump and you know everything, but you know so much, it hurts you
you gotta stay with the basics. basic compound lifts, 5 sets, high intensity, pyramiding down.
no gimmicks like this.
just do power cleans
and for conditioning, sprint intervals. thats the solution for nearly all of your athletes but you need to make it more complicated so you make more money
yes and no to you - any combat athlete should do strength, conditioning and gpp workouts. This one seems to me like a weak gpp. There is no bes number of sets or reps for everyone, wheter its pyramid or 5sets. BUT true simplicity is the key.
i guess you know better than joe or alywyn cosgrove who both have elite training facilities.
do you honestly thing that Rob is doing this to build strength? This is conditioning.. sprint intervals are sweet but you hardly run sprints in jiu jitsu. You're better off taxing the same energy system through a different method that closes resembles the demands of his sport.
i personally dont think that weights should be used for conditioning. and i dont think the reps are high enough to actually achieve that goal
conditioning in general can be performed by sprinting to get lean muscle and to be in great shape. of course then, sport specific training must be applied
but i dont think that sports specific training and weights mix. weights are to build muscles, not practice motions
so you think bolt, johnson, and greene don't lift weights? you think michael phelps doesn't lift weights? what about michael jordan, lebron james and dwight howard? every professional athlete lifts weight to strengthen their muscles and to increase sports performance. educate yourself.
you got me completely wrong, reread what i said. i am a sprinter and lift weights as much as i run.
i said that this type of weight lifting isnt neccesary. weightlifting should be hard, 5 sets of each excersice, basic compound movements. i think sports specific drills should be done in the ring or on the track, not in the weightroom
I don't get it. If you are a sprinter how the hell you gonna tell a combat athelete how to train? The dude isn't looking to produce maximal force over a short distance he's looking for force over a long gruelling period while trying to manhandle another human being. Yes he could do this a million other ways. All of them are 'right'.
because as a sprinter, and playing other popular sports i can tell you that have BY FAR had the best attributes that other sports need such as vertical leap, strength, speed, quickness, eundarance.
i understand that he is gonna have to do a lot of sport specific training, but the weightroom isnt for that
Speaking as a Martial Artist who has represented his country. Sprint your way down to your local ju-jitsu club and get punched in the face.... you discover a whole other diemnsion to your tiny training world.
If you won't waste your time making sure something as basic as spelling is correct how can anything you say be taken as being valid? P.s. Did you know Candito is a taken from the Portuguese for "simple"? Just saying.
No. I'm said you don't care about the quality of what you produce. You call that time wasting. What other areas do you cut corners in? That's why I'm pointing out you are missing a bigger picture here. Your attitude stinks. Anything that disagrees with your view must be wrong. I feel sorry for you living in such a small world.
No I just told you my opinion. The whole point is at an elite level the training is very different not similar at all that's what you cannot seem to appreciate.
i already said that he would have to do sport specific training. THIS VIDEO ISNT sports specific.
for base training, sprints and power lifts should be done. then as the year goes along move to more sports specific movements. you know im right, so dont just disagree just because you feel like to
The weightroom can also be used the develop the mind as well. Going through these exercises tax grip, mental work capacity, tenacity, heart.... all specifc to the chosen sport.
but you dont NEED it for sprinting so it's not specific to that sport is it? Your argument is grip training is specific to any sport? Grip training is specific for sprinting then?
As I've said before your definition of sports specific is too narrow. Who says specific training has to be about movement? If you came out of your training world for 5 seconds you might be able to see that. Your choice to stay blind.
You must have some amazing running style. Are you serious that none of the movements are they same? How do you extend your legs? Does David Blaine help out?
@joecandito How about jumping? You can do those weighted
How about knee jumps? You can do those weighted.
How about car pushing, prowler sprinting, and other similar movements?
Have you ever seen that diesel crew video on tire flipping technique? It's essentially getting into an athletic position, doing a partial deadlift and then driving it forward with your legs.
Back squats also have serious carryover to any activity with your legs, as proven time and time again.
I am not debating whether or not he is strong. Or whether he had a tough workout. What I was saying is that the break down in form leads to a rather unimpressive video. I am not hating, or trolling. Just stating what I see. I would love to see this same workout with full range of motion and proper form. I don't see the trolling in that.
u should know better than to criticize joe defranco. everybody knows that this is an advanced exercise and a basic level of strength must be achieved before doing stuff at this level.
...and BTW, I would like to invite you to our facility to come train with Rob ANYTIME...just please give us a days notice so we can get the body bag ready..
Brutal this'll get you ready
dinomagic 1 year ago
how can anybody diss wat defranco does??? hes da man! and OBVIOUSLY wat he is doin is working!!
uwyolifter 1 year ago
Comment removed
dareal14life 2 years ago
Dude...DeFrancos is a great coach but....that workout routine seems VERY similar to the one that you can see in the "Team Quest" DVD...
powerfedex 2 years ago
@powerfedex barbell complexes have been used for wrestling and other sports for a long ass time, my dad (who used to be a pro boxer) showed me one he used to do, so i think the implication that joe is claiming someone else's method as his own is uneducated
icharuswing 1 year ago
Dude you need to work on your legs. Too skinny. No muscle. Looks like chicken legs. Just saying.....
poizenivey1 2 years ago
Awesome complex. The guy's in a tremendous shape. How much does that bar weigh?
ksiegowyaz 2 years ago
Weight training has zero to do with sport-specific anything. Name one single action sport where strength, speed and power can hurt your performance. I won't hold my breath...
elitewarsaw 2 years ago
seems similar to randy couture's circuit,
Ladon68 2 years ago
just similar??? hmmm
powerfedex 2 years ago
joecandito, don't generalize all athletic training together. I can tell you with 1st hand experience that MMA training is unilke any other sport in the world. Until you have competed and truly understand what it takes, it would serve you well to only observe and ask questions...not spew drivel about something you clearly do not understand.
Great video Joe D...keep 'em coming.
elitewarsaw 2 years ago
Joecandito is right in that weights shouldn't practice motions (typically). Siff talked a lot about why in Supertraining, with it changing torque and such. But when it comes to weights, you can make them more specific and resistance training (bodyweight, barbells, dumbbells, etc.) can definitely be used to condition IMO. Weights may not be the best choice for specific forms of conditioning (long distance running is one example) but they can certainly play a role with in a GPP circuit.
LucPFT 2 years ago
ok. i respect that. and i think i overreacted a little because all of these complex training crap confuses many kids, so they just get lost. then they depend on a trainer, which is what guts like defranco want
joecandito 2 years ago
Cmplexes, like anything, can be somewhat of a fad too. But they can be great to set record on in a work capacity sense of things. The big issue is just making sure that good form is maintained. I like certain body weight circuits where you can go to complete exhaustion because there's little to no risk of injury from poor form. But it all depends on the athlete, their sport, and the facilities available.
LucPFT 2 years ago
the important thing is to follow a good long term program, and to occasionally break from it to avoid adaptation. that what im doing. right now im doin reps 4-6 twice and 2-4 until i get the max for both.
joecandito 2 years ago
Of course barbell complexes suck for conditioning! Nothing THIS taxing on work capacity could ever POSSIBLY produce an adaptive response.
...
---
On a more serious note, I need to try this one out for my conditioning work.
jonnosferatu 2 years ago
yo can you explain that to me?
are complexes too taxing? how so?
xJosebx 2 years ago
I was being sarcastic. Complexes are an excellent means of improving your conditioning level.
jonnosferatu 2 years ago
if anyone has ever watched the other defranco videos then they'd know that this type of work out has been showed before and explained efore with a young asain woman as the focus
mafiapride 2 years ago
A new camera ?
cicciotazza 2 years ago
awesome stuff De Franco, our gym has adopted many of your methods which are working extremely well on our athletes.
IdolmakerLifting 2 years ago
I do a somewhat similar complex 6x6 for ITF TKD conditioning. It's badass even without a thick bar. Personally, I switched the squat for lunges to throw in some unilateral training for MA. If I'm feeling sadistic I'll stick jump squats in but that's for explosive leg power under extreme duress - like in sparring. Great effort!
theTosh 2 years ago
those r brutally hard, add ina thick bar and it's gonna rock your grip!
ZEvenEsh 2 years ago
This comment has received too many negative votes show
Whole workout looked sloppy. Squats were not even to parallel, and he wasn't even using heavy weight. Not really worth posting in my opinion.
monk2in1 2 years ago
I assume the workout is geared towards burning fat and accelerating metabolism as opposed to trying to impress anal keyboard jockeys and internet trolls.
Thanks for posting Joe
Goodfoot101 2 years ago 12
Complex.....
Austin333 2 years ago
please read the description before posting dumb comments like these
WildDanHibiki 2 years ago
"monk2in1" - FYI, this THICK barbell complex was performed AFTER 2 rounds of tire flips, 4 sets of hand-over-hand (75') rope pulls, 2 sets of cris-cross chain push-ups, and 2 sets of Rickshaw holds. Oh yeah, AFTER 2 sets of this complex, he performed 10 prowler sprints. Needless to say, the goal of this barbell complex wasn't to impress YOU, it was used for metabolic conditioning & grip strength/endurance.
joedefranco 2 years ago 7
lame, that doesnt help him, it just makes him sore withot getting stronger
i know you are gonna think im just some internet chump and you know everything, but you know so much, it hurts you
you gotta stay with the basics. basic compound lifts, 5 sets, high intensity, pyramiding down.
no gimmicks like this.
just do power cleans
and for conditioning, sprint intervals. thats the solution for nearly all of your athletes but you need to make it more complicated so you make more money
joecandito 2 years ago
yes and no to you - any combat athlete should do strength, conditioning and gpp workouts. This one seems to me like a weak gpp. There is no bes number of sets or reps for everyone, wheter its pyramid or 5sets. BUT true simplicity is the key.
Archol88 2 years ago
yeah i suppose you are right. i think that the biggest problem is all of these "gurus" confusing the athletes so they become reliant and said "gurus"
joecandito 2 years ago
i guess you know better than joe or alywyn cosgrove who both have elite training facilities.
do you honestly thing that Rob is doing this to build strength? This is conditioning.. sprint intervals are sweet but you hardly run sprints in jiu jitsu. You're better off taxing the same energy system through a different method that closes resembles the demands of his sport.
xJosebx 2 years ago
i personally dont think that weights should be used for conditioning. and i dont think the reps are high enough to actually achieve that goal
conditioning in general can be performed by sprinting to get lean muscle and to be in great shape. of course then, sport specific training must be applied
but i dont think that sports specific training and weights mix. weights are to build muscles, not practice motions
joecandito 2 years ago
so you think bolt, johnson, and greene don't lift weights? you think michael phelps doesn't lift weights? what about michael jordan, lebron james and dwight howard? every professional athlete lifts weight to strengthen their muscles and to increase sports performance. educate yourself.
filthyj24 2 years ago
whoa, whoa, whoa
you got me completely wrong, reread what i said. i am a sprinter and lift weights as much as i run.
i said that this type of weight lifting isnt neccesary. weightlifting should be hard, 5 sets of each excersice, basic compound movements. i think sports specific drills should be done in the ring or on the track, not in the weightroom
joecandito 2 years ago
did you click more info and read it? might be a good idea.
filthyj24 2 years ago
yes i read it
as i said before, all of the sport specific excercises can be simulated in the weightroom and should be simulated in the ring
i think he would be better off doing heavy training for each muscle involved in his fighting.
and the thought that weightlifting can condition an athlete is laughable
joecandito 2 years ago
i quit with you
filthyj24 2 years ago
haha like it was a fight or something
i just know more than you, and i dont see commenting as a sort of combat. i just share my knowlege with those who dont know better (you)
joecandito 2 years ago
I don't get it. If you are a sprinter how the hell you gonna tell a combat athelete how to train? The dude isn't looking to produce maximal force over a short distance he's looking for force over a long gruelling period while trying to manhandle another human being. Yes he could do this a million other ways. All of them are 'right'.
theTosh 2 years ago
because as a sprinter, and playing other popular sports i can tell you that have BY FAR had the best attributes that other sports need such as vertical leap, strength, speed, quickness, eundarance.
i understand that he is gonna have to do a lot of sport specific training, but the weightroom isnt for that
joecandito 2 years ago
Speaking as a Martial Artist who has represented his country. Sprint your way down to your local ju-jitsu club and get punched in the face.... you discover a whole other diemnsion to your tiny training world.
theTosh 2 years ago
as i siad, thats very true.
but this type of training he is doeing with weights isnt gonna help that ability to take a punch either now will it?
i understand that whole lot more goes onto fighting that athletic ability, but a big part is athleticism, and i told you how to get that
joecandito 2 years ago
Dude taking any sort of hit takes guts.... doing this training takes guts. Running away.... I guess its a solution. I know which one I prefer.
theTosh 2 years ago
dumb comment
i was gonna respond, but its a waste of my time
joecandito 2 years ago
But you did respond... who's the dummy now?
theTosh 2 years ago
respond with a thought out statement.
but i didnt because youre a waste of time.
joecandito 2 years ago
So admitting you didn't think things out? A dummy and a hypocrite? Nice.
theTosh 2 years ago
more like correcting an idiot that cant understand words
joecandito 2 years ago
You got me there. Explain the word 'cant'. Did you mean can't or cannot? Perhaps you meant the cockney slang? As in 'You stupid caaaant'?
theTosh 2 years ago
cant as in "i cant waste my life spellchecking youtube comments"
joecandito 2 years ago
Then how can anything you say be trusted?
theTosh 2 years ago
what? all i said is unlike you, i dont have time to waste spell checking.
joecandito 2 years ago
If you won't waste your time making sure something as basic as spelling is correct how can anything you say be taken as being valid? P.s. Did you know Candito is a taken from the Portuguese for "simple"? Just saying.
theTosh 2 years ago
wrong
i didnt say i wont spellcheck myself, i said i dont waste my time spellchecking others like you
and spelling does not equal the value of the idea
you know youre making a stupid argument that my OPINIONS ARE WRONG BECAUSE I DONT USE APOSTROPHE'S?? are you that dumb
and candito is italian for light, i am italian
and yes i know its ironic that i used an apostphe on the word apostrophe when i was telling you that i dont use them
joecandito 2 years ago
No. I'm said you don't care about the quality of what you produce. You call that time wasting. What other areas do you cut corners in? That's why I'm pointing out you are missing a bigger picture here. Your attitude stinks. Anything that disagrees with your view must be wrong. I feel sorry for you living in such a small world.
theTosh 2 years ago
when did i say that whoever disagrees with me is wrong? we were talking about your dumb spellcheck comment
and
you were the one in your small world, as you started this dumb argument about track being below fighting
joecandito 2 years ago
I never said anywhere track is below fighting? You made that comparison not me.
theTosh 2 years ago
you impied it with a comment about "id rather face my problems then run from them" its just stupid
and i merely mentioned the similarities in training and physiques and goals
joecandito 2 years ago
No I just told you my opinion. The whole point is at an elite level the training is very different not similar at all that's what you cannot seem to appreciate.
theTosh 2 years ago
you didnt say that
but lets pretend you did
i already said that he would have to do sport specific training. THIS VIDEO ISNT sports specific.
for base training, sprints and power lifts should be done. then as the year goes along move to more sports specific movements. you know im right, so dont just disagree just because you feel like to
joecandito 2 years ago
"lame, that doesnt help him, it just makes him sore withot getting stronger"
Sound familiar? Your idea of 'sports specific' is too limited. Open your mind.
theTosh 2 years ago
the weightroom is for developing the muscles used in your sport
not for imitating movements. its been shown that that is not effective
and HOW IN THE WORLD DO YOU THINK THIS IS SPORTS SPECIFIC?
its just a high rep rapid fire of traditional excercises
joecandito 2 years ago
The weightroom can also be used the develop the mind as well. Going through these exercises tax grip, mental work capacity, tenacity, heart.... all specifc to the chosen sport.
theTosh 2 years ago
they all are specific to any sport which makes them not sports specific
nice try though
joecandito 2 years ago
I'm sure your grip is pretty strong from all your 'training'..... it sure aint helping your sprint.
theTosh 2 years ago
why are you talking about grip? and my grip is pretty strong from dumbell rows, pulldowns, power cleans, and curls
joecandito 2 years ago
but you dont NEED it for sprinting so it's not specific to that sport is it? Your argument is grip training is specific to any sport? Grip training is specific for sprinting then?
theTosh 2 years ago
you got it all wrong
weigh training - mainly to train the MUSCLES used in the sport. for instance, a sprinter squating
not to be confused with sports specific training
sport specific training - simmulating MOVEMENTS with resistance. for example, parchutte training for a sprinter
you see what im saying
joecandito 2 years ago
As I've said before your definition of sports specific is too narrow. Who says specific training has to be about movement? If you came out of your training world for 5 seconds you might be able to see that. Your choice to stay blind.
theTosh 2 years ago
no im not blind
we are talking about the same training methods essentially
we just disagree on the definition of sport specific training
read my comment over again
joecandito 2 years ago
I disagree with your attitude. If only it were so easy to seperate muscle from movements like in your definition.
theTosh 2 years ago
oh it is
i know your sick of hereing about sprinting but listen
there is not one thing i can do in the weight room that is effective that simulates sprinting
squats dont simulate sprinting, powercleans dont, and no upper body exercise does
joecandito 2 years ago
Didn't say they did.
theTosh 2 years ago
well then, why did you say its hard to seperate muscles from movements
the exercises i mentinoed work every muscle involved in sprinting, and none of the movements
joecandito 2 years ago
You must have some amazing running style. Are you serious that none of the movements are they same? How do you extend your legs? Does David Blaine help out?
theTosh 2 years ago
see this is where you dont understand
i didnt say NONE of the movements are SIMILAR
i said that none of the exercises SIMULATE running
as in, pumping arms, good knee lift, driving forward, ect.
joecandito 2 years ago
You are confusing skill and movement.
theTosh 2 years ago
This has been flagged as spam show
i disagree, i think that you are
joecandito 2 years ago
@joecandito How about jumping? You can do those weighted
How about knee jumps? You can do those weighted.
How about car pushing, prowler sprinting, and other similar movements?
Have you ever seen that diesel crew video on tire flipping technique? It's essentially getting into an athletic position, doing a partial deadlift and then driving it forward with your legs.
Back squats also have serious carryover to any activity with your legs, as proven time and time again.
Draykid 1 year ago
I am not debating whether or not he is strong. Or whether he had a tough workout. What I was saying is that the break down in form leads to a rather unimpressive video. I am not hating, or trolling. Just stating what I see. I would love to see this same workout with full range of motion and proper form. I don't see the trolling in that.
monk2in1 2 years ago
u should know better than to criticize joe defranco. everybody knows that this is an advanced exercise and a basic level of strength must be achieved before doing stuff at this level.
rebelwithoutacause05 2 years ago
...and BTW, I would like to invite you to our facility to come train with Rob ANYTIME...just please give us a days notice so we can get the body bag ready..
joedefranco 2 years ago 14
Great wo. De Franco is the best!
MrKytai 2 years ago 2
his hands must have been killing him the entire time.
i wish i had a thick bar. i think i need to rig something up.
gavin32 2 years ago 3
Ghetto thick bar = wrap a towel round that sumbitch.
theTosh 2 years ago 3
How much does that bar weigh? What's the total weight on the bar? How is this timed, what was his goal?
notkrisroe 2 years ago 2
"Rob's goal is to improve his grappling-specific strength, muscular endurance and conditioning"
Taken from the description lol
vongSTAA 2 years ago
Comment removed
heenie 2 years ago