Off-camp training for combat athletes
"When two athletes of equal skill are facing off, the stronger one will usually win."
Dan Gable
A Solution for Non-Competing Athletes
In my previous post, where I reflected on current trends in strength and conditioning for combat athletes, I realized the importance of not just critiquing but also offering solutions. Today, I'd like to delve into one of my favorite training systems that can be adapted to benefit fighters or any other athlete who is long away from competition and needs to lose fat and gain some muscle. The biggest challenge for most combat athletes lies in the absence of a conventional season and off-season. Most high-level athletes must maintain a continuous state of readiness, prepared to accept a fight offer at a moment's notice. However, if you find yourself not engaged in a pre-fight camp and are aware that there are no coming fights within the next 12-16 weeks, then this program may be the perfect fit for you.
A Brief History of GBC
German Body Composition training (GBC) is not a recent innovation. It dates back to the 1950s in the Soviet Union, inspired by Romanian exercise scientist Hala Rambie. Originally designed for weightlifters, wrestlers, and boxers during their off-camp preparations, GBC was instrumental in helping athletes shed excess fat and transition to lower weight classes without losing muscle mass. The system eventually found its way to the Western world, thanks in large part to Canadian strength coach Charles Poliquin. Poliquin popularized GBC as a "masculine approach to weight loss," offering an effective alternative to the time-consuming low-intensity cardio sessions that were the go-to method for fat loss back then (and still are for some people).
Why GBC is Ideal for Fighters
As I highlighted in my previous post, fighters aren't powerlifters or bodybuilders. They can't afford to spend hours in the gym on a daily basis. GBC is characterized by short and full-body workouts that can be completed in under 45 minutes. Moreover, due to its focus on comprehensive training, GBC allows for lower training frequency, typically 2-4 times a week. The original GBC formula involves pairing upper and lower body exercises, performed with minimal rest in between. This approach places a significant demand on the cardiovascular system, inducing elevated levels of lactic acid. This unique combination results in fat loss, muscle gain, and increased endurance. These advantages, among others, make GBC a good training system for combat athletes striving to enhance their conditioning, shed excess body fat, and build lean muscle mass. The only downside of GBC is the lack of strength development as exercise intensity needs to be lowered due to the short rest periods and the use of super sets.
Sample beginner program
Now, let's explore a sample GBC training routine suitable for slightly advanced and structurally balanced athletes, who already possess baseline levels of strength and need to shed body fat and gain muscle mass. This training routine can be implemented 2-3 times a week.
A. Bent knee deadlift with a trap bar - 5 sets of 6 repetitions - 40X0 tempo - 45 seconds rest
A. Dumbbell floor press with neutral grip - 5 sets of 6 repetitions - 40X0 tempo - 45 seconds rest
B. Walking lunges with dumbbells - 4 sets of 8-10 repetitions - 30X0 tempo - 60 seconds rest
B. Bent over rows with dumbbells - 4 sets of 8-10 repetitions - 30X0 tempo - 60 seconds rest
C. Shoulder press with dumbbells - 3 sets of 10-12 repetitions - 30X0 tempo - 60 seconds rest
C. Kettlebell swings - 3 sets of 10-12 repetitions - 20X0 tempo - 60 seconds rest
D. Prowler sprint - 3 sets of 15 meters - X0X0 tempo - 60 seconds rest
