Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Misc Discussion Boards => Mixed Martial Arts (MMA/UFC) => Topic started by: davinci on December 10, 2007, 07:41:47 PM
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since alot of my game is geared towards ground our conditioning drills are not that great...... somone here mentioned a good conditiong workout but i forgot who it was..... it was some combat ready workout
also if anyone has link to bas stuff hit me up in pim (free) :D
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Here is Sean Sherk's infamous routine,
Grappling: 45 (9x5) minutes
Focus Mitts: 25 (5x5) minutes
CAVEMAN DRILLS (25 minutes total)
"Round 1"
1 minute tire flips (250 pound tire)
1 minute cable crawl
1 minute chop station (16 pound sledgehammer)
1 minute bear crawl
1 minute rope pulls
1 minute break
"Round 2"
2 minutes aerodyne bike
30 seconds gorilla drills
2 minutes UBE machine
30 seconds gorilla drills
1 minute break
30 seconds mount punches
30 seconds medicine ball slaps
30 seconds plyo pushups
30 seconds ab wheel
(repeat cycle in order for 5 minutes)
1 minute break
Repeat Round 1
1 minute break
Repeat Round 2
Sparring w/ Takedowns: 45 (9x5) minutes
Sparring: 40 (8x5) minutes
Weightlifting: didnt specify how long he lifted for... I'd imagine at least half an hour or so?
Stair Climbing: 18 flights of stairs @ 13 steps per flight @ 8 trips = 1664 steps
40 pulls, 20 bicep curls inbetween each trip up the stairs
Climbs/Crawls up a steep dirt slope (same hill as stairs are on) 5 times
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could this routines be a little based on the tabata protocol??? short sprints of a specific exercise that involves speed and strenght with maximum intensity?
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Personally this is my routine - when not prepping for a fight.
Mon - 1st workout:1 mile run (8 minutes), Throw tires (10 back 10 front) up a 50ft hill, 5x2 minute heavy bag rounds, 5x2 mintue rounds of Clinch striking on Bob (grappling dummy).
2nd workout: 1 hour sparring/Muay Thai
3rd workout: Back and Tri's - at least one hour
Tues: 1st workout: 20 minutes hard cardio (1 minute aerodyne sprint then run to the ring and do step up around the ring for 1 minute, and back to the aerodyne for 20 minutes...no rest), 5x2 minute rounds of shadow boxing with 5lbs dumbells standing on a tire, 5x2 minute rounds of GNP drills
2nd workout: 1 hour sparring BJJ or wrestling
3rd workout: Chest and Bi's
Wed: 1st workout: 2 mile run (16 minutes), 2x5 minute rounds of ring rope drills, 2x5 minute rounds double end bag, 2x5 minute GNP drills
2nd workout: 1 hour Muay Thai sparring
Thurs: 1st workout: repeat monday
2nd workout: repeat monday
3rd workout: Shoulders
Fri: 1st workout: repeat Tuesday
2nd workout: repeat tuesday
3rd workout: Legs
Sat and sunday - lots of sex!
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Here is Sean Sherk's infamous routine,
Grappling: 45 (9x5) minutes
Focus Mitts: 25 (5x5) minutes
CAVEMAN DRILLS (25 minutes total)
"Round 1"
1 minute tire flips (250 pound tire)
1 minute cable crawl
1 minute chop station (16 pound sledgehammer)
1 minute bear crawl
1 minute rope pulls
1 minute break
"Round 2"
2 minutes aerodyne bike
30 seconds gorilla drills
2 minutes UBE machine
30 seconds gorilla drills
1 minute break
30 seconds mount punches
30 seconds medicine ball slaps
30 seconds plyo pushups
30 seconds ab wheel
(repeat cycle in order for 5 minutes)
1 minute break
Repeat Round 1
1 minute break
Repeat Round 2
Sparring w/ Takedowns: 45 (9x5) minutes
Sparring: 40 (8x5) minutes
Weightlifting: didnt specify how long he lifted for... I'd imagine at least half an hour or so?
Stair Climbing: 18 flights of stairs @ 13 steps per flight @ 8 trips = 1664 steps
40 pulls, 20 bicep curls inbetween each trip up the stairs
Climbs/Crawls up a steep dirt slope (same hill as stairs are on) 5 times
ummm.....you forgot the Deca/Test/GH... ;D
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great stuff guys,........ but leave out the sparring, i already have that and that mat time rolling down......
just need some straight up conditioning drills, i had already changed my weightlifting to a more circuit training style and not bodybuilding long ago...... just needed a little something more
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A good place to go for fight conditioning is Rosstraining. http://www.rosstraining.com/index.html
He really has some good stuff to supplement your stand up and ground game. I think anyone involved with boxing or MMA realizes that typical bodybuilding routines are nuts for the fighting game. Still you still hear guys talk about bodybuilding routines as a supplement to their fight game. These are the guys that look good but gas very quickly.