How to use Grinds and Ballistics for Superior Conditioning
I’ve been doing a lot of traveling the past week and thus I’ve had to cram my training sessions in anyway I can. Doing so brought me to my post today on grinds, ballistics, and how you can use both to get some serious strength and conditioning done in a very short amount of time.
In one of my Instagram posts last week I talked about a variation to Simple and Sinister that I like to use when I don’t have a ton of time. It goes like this:
- Swing 10/10
- Getup 1/1
- Repeat for 5 rounds
I like it because it’s fast and effective. But aside from it’s efficiency, it’s also great for conditioning. Today I thought I’d share more about grinds, ballistics, and how you can combine the two to form great strength and conditioning sessions.
Life’s a Grind
Grinds are my preferred exercise. Picture grinding through something, like your legs while doing a heavy squat or deadlift. These are slow-moving, high-tension lifts. Examples of grinds would be:
- Pressing variations including the military press, bent press, and bench press
- Squat and its variations
- Deadlift and its variations
- Windmills, etc.
The fun stuff, right!
Speaking of which, check out this 44kg getup to windmill I did the other day!
As I said earlier they’re grinds because well, you have to grind through them. They require patience and tension – lots of it. They’re the exercises that get you super strong.
On the flip side a ballistic is quite the opposite. When you think of someone going “ballistic” you probably think of “craziness”, “madness”, or “chaos.” Well, have you ever done a 5-minite snatch test?
While it’s not quite chaos, it often times can be hell. Especially when doing a 5-minute max snatch test such as the one in the TSC. Examples of ballistics are:
- Swing and its variations
- Snatch and its variations
- Clean and its variations
- Among other high intensity exercises
These are fun too, but they also have a tendency to leave you out of breath, get your heart rate up, and you probably dread them sometimes altogether.
Sandwiching The Two
Now that you know what a grind and ballistic are, you can see how pairing your swings and getups in rounds of their own can lead to superior strength and conditioning:
- Get your ballistic (cardio and conditioning) in to elevate your heart rate
- Then plop down and grind through a set of getups (pure strength)
There are also some sneaky things that happen when doing exercises that involve core stability and diaphragmatic breathing, but that resides outside of this post. Just know that some really cool stuff happens as a bi-product of this awesomeness sandwich.
So, not only are sets like these efficient, they’ll also give you a little bit of everything you need in a training session. So, the next time you’re thinking about putting yourself through a “ringer” think of two terms:
- Grind, and
Then pair away. Some other examples I like to use in my training sessions with my clients are sandwiches like these:
- Goblet Squat – Swing – 1-Arm Press
- Battle Ropes – Getup – Swing
- Getup – Swing – Carry
You can have a lot of fun with these. You’re really only limited to your creativity and skill level… and of course how much you’d like to torture yourself or your clients.