Introduction to Pulling Complex
Barry Gibson from Grapplefit introduces week two of his power phase training series, focusing on pulling movements for judo. Following the previous week's pushing complex using gi sleeve kettlebell swings, this session emphasizes pulling exercises designed to develop pulling power specific to judo techniques.
Pulling Complex Exercises
The pulling complex incorporates four sequential movements: gi sleeve recline rows, predator snap downs, plank rows, and iaomi burpees. These exercises are performed back-to-back with minimal rest between movements, typically 60 seconds to 2 minutes depending on the training phase.
Training in Fatigued State Rationale
Gibson addresses the strategic choice to train power movements while fatigued, noting that combat athletes must develop power endurance rather than pure strength power. Unlike pure strength athletes with extended rest periods, judo competitors face match conditions requiring sustained power output.
Complex Structure and Work-Rest Ratio
The training complex alternates between strength movements, power movements, core work, and conditioning elements in a four-exercise sequence. Rest periods between complete circuits range from 60 seconds to 2 minutes based on the specific power phase stage and athlete adaptation needs.
Secondary Training Objectives
Beyond developing pulling power, the additional movements serve to develop core stability, improve agility, rehabilitate injuries, and prepare athletes for the power endurance phase. This multi-faceted approach ensures functional development across several athletic qualities relevant to judo competition.
Judo power phase - the pull @ Grapplefit
Key Takeaways
- •Introduction to Pulling Complex
- •Pulling Complex Exercises
- •Training in Fatigued State Rationale
- •Complex Structure and Work-Rest Ratio
The pull power complex this time - featuring gi rows, predator band snapdowns, rowing planks with gi sleeve, and the favourite bit - Uchikomi Burpees!! All done for four rounds of power development sickness!! Enjoy...
Related Techniques
Frequently Asked Questions
What does this video teach about pull back?
This video covers introduction to pulling complex, pulling complex exercises, training in fatigued state rationale. It provides detailed instruction from Grapplefit.
How long does it take to learn pull back?
The basic mechanics can be understood in a single session, but developing reliable execution requires consistent drilling over weeks of practice. This 5-part breakdown helps structure your training by isolating each phase of the technique.
What are the key details for finishing pull back?
The training complex alternates between strength movements, power movements, core work, and conditioning elements in a four-exercise sequence. Rest periods between complete circuits range from 60 seconds to 2 minutes based on the specific power phase stage and athlete adaptation needs.
