UFC Workout
As the UFC becomes more and more popular, more and more fighters and fans alike will be curious about some of the top fighters UFC workouts. Most fighters and their coaches arent (understandably) so quick to reveal their training secrets, but at the end of the day the real "secret" is partly the training workout itself but more just good old fashioned hard work and consistency. So even if thousands of fans and fighters go their hands on some of these workout routines, only a handful would actually consistently put in the same level of effort and dedication that the fighters themselves put into it. Nevertheless, heres a UFC workout from three of some of most well conditioned fighters to ever enter the cage. Randy Coutures UFC Workout: Bent rows x8 Upright rows x8 Military press x8 Good morning x8 Lunges x8 (each leg) Squat push press x8 Deadlift x8 This is 1 set; rest for 1 minute and begin the next set for 3 - 5 sets. Do each exercise right after another without putting the barbell down to rest until you finish the whole set. Sean Sherks UFC Workout: Round 1 Elliptical - two minutes Sprint - 30 seconds Upper-body ergo meter - two minutes Sprint - 30 seconds Rest one minute Round 2 (each station one minute) Tire flips Sledgehammers Rope climb Tire flips Rope climbs Rest one minute Round 3 (each station one minute) Bear crawls Plyo pushups Plyo jumps Medicine ball throws Recline pull-ups Rest one minute Round 4 Same as round 1 Rest one minute Round 5 Same as round 2 Rest one minute Rich Franklins UFC Workout: Cardio - Jog/Sprints 5x/wk Weights - Circuit Training 3x/wk Muy Thai - 1x/wk MMA - 2x/wk Cardio workout: Jog for 20-25 min on Treadmill 3 - 1- reps of 30 sec sprints Rest periods are based on resting workout THR. Workout THR >180 Resting workout THR <130 His goal is to get his resting heart rate down below 130 between sets to mimic rest periods between rounds. At the time of the show he was down to 45 seconds. Weights: 10 machine circuit 10 circuit rotations ~15 reps per machine (~1500 total reps) 45-60 minutes with *no rest* between sets (he jogs from machine to machine) All exercises shown were on machines except for curls: Bench Dips Cable Triceps Ext. Lat Pull Down (Straight Bar and Close Grip) Seated Rows EZ Bar Curls Overhead Press (Plate-loaded machine and Smith) Leg Press (Bi- and Unilateral) Some funky-*** squat machine contraption that I had never seen before Leg Extension Hip Abduction Seated Hamstring Curls