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  1. Horus is offline

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    Posted On:
    10/28/2008 12:42pm


     Style: Judo, BJJ

    --
    Hell yeah! Hell no!

    UFC Workout

    So i came across this "UFC workout" DVD the other day, and the workout is listed below. I know very little about the kind of workouts MMA fighters do, but this one seems pretty hardcore. For anyone with more experience, does it seem reasonable or does it look like a really elaborate way to commit suicide?


    Workout #1 UPPER BODY
    _________________________________________WARMUP___ _________
    jumping jacks - 1.5 min
    neck circles, up/down, side to side - 1 min
    chainbreakers - 30 secs
    ARM CIRCLES - 30 seconds EACH DIRECTION
    PHANTOM PUNCHING 1,2 COMBOS - 1 MINUTE
    HOOKS AND ELBOW THROWS - 1 MINUTE
    TWISTS - 30 SECS
    PRACTICE KNEE KICKS - 30 SECS
    ELEPHANTS (ARMS OUT IN FRONT LIKE PRAYING, GO OVER HEAD AND DOWN BETWEEN LEGS - UP AND DOWN - 1 MINUTE
    JUMPING JACKS - 30 SECS
    __________________________________________________ ______________________________
    CONDITIONING
    ROUND 1
    30 SEC BURPIES (SPRAWL-THEN STAND UP AND JUMP IMMEDIATELY)
    + 30 SECS SHADOWBOXING (REPEAT BOTH 5 TIMES EACH)

    45 SECOND BREAK

    ROUND 2
    20 SEC BURPIES, 20 SEC SHADOW BOXING (REPEAT 6 TIMES EACH)

    35 SECOND BREAK

    ROUND 3
    A) US MILITARY PUSHUPS (REAL ONES)
    20 PUSHUPS THEN GO DRILL BAG WITH PUNCHES/KICKS
    B) 20 WIDE PUSHUPS (ARMS OUT FURTHER AWAY FROM BODY) THEN GO DRILL BAG
    C) ROBOT PUSHUPS (30 SECS WORTH) THEN GO DRILL BAG
    D) KENPO/JUDO PUSHUPS (STAND WITH FEET KIDS APART AND HANDS ON GROUND)
    THEN GO FORWARD AND DOWN AS IF LICKING THE GROUND)THEN GO DRILL BAG
    E) 20 OVER/UNDER PUSHUPS (ONE HAND IN FRONT AND ONE HAND LAGGING BACK)
    F) SAME AS 'E' BUT REVERSE HANDSTANCE IN PUSHUP.
    G) 20 TWO-COUNT PUSHUPS...EXPLODE UP TO BUILD STAMINA (PLYOMETRICS)

    30 MINUTE BREAK
    ROUND 4
    1) 20 FOUR-COUNT PUSHUPS 1-2-3 DOWN AND EXPLODE UP THEN BANG BAG
    2) 20 FEET ON CHAIR PUSHUPS THEN BANG BAG TAKE 30 SEC BREAK AFTER
    3) 20 PUSHUPS ON KNUCKLES THEN BANG BAG
    4) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC)
    5) HALFWAY UP PUSHUPS - 30 SECS
    6) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC) 45 SEC BREAK

    KICK DRILLS
    ROUND 5
    1) LOW,MEDIUM, HIGH KICKS BOTH LEGS - 3 MINUTES
    2) MEDIUM KICKS BOTH LEGS - 30 SECS
    3) HEAD KICKS - 1 MINUTES
    4) ALL KICKS - 2 MINUTES
    45 SECOND BREAK

    JUMP ROPE FREESTYLE - 1 MINUTE
    10 PLYOMETRIC PUSHUPS (EXPLODING) THEN CLAP WITH BOTH HANDS
    REPEAT 4 TIMES
    END WITH 2 MIN SHADOWBOXING

    WORKOUT #2 LOWER BODY (GREAT CARDIO)

    jumping jacks - 1.5 min
    chainbreakers - 30 secs
    neck circles, up/down, side to side - 1 min
    ARM CIRCLES - 30 seconds EACH DIRECTION
    twists - 30 seconds
    sidebends - 45 seconds
    ELEPHANTS - 30 SECS
    knee KICKS - 1 minute
    jumping jacks - 30 SECS

    ROUND 1
    A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN
    B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN
    C) KNEE BENDS WITH A FRONT KICK - 2 MIN
    D) HIGH FRONT KICKS TO THE FACE - 1 MIN
    E) CROUCH, STAND, KICK - 1 MIN
    45 SECOND BREAK

    ROUND 2
    1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN
    20 SEC BREAK
    2) POWER HOOKS - 2 MINUTES
    3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN
    4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20)

    SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH)
    JUMP ROPE - 1 MINUTE
    1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG
    SHADOWBOX 2 MINUTES TO END #2

    anaerobic workout #3

    jumping jacks - 1.5 min
    neck circles, up/down, side to side - 1 min
    chainbreakers - 30 secs
    twists - 30 seconds
    sidebends - 45 seconds
    1,2 punch & knee combos - 1 minute

    50 second break

    SHADOWBOXING - A) 30 seconds + sprawl at end (REPEAT TWICE)
    B) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (25 SECS)
    C) SHADOWBOX 10 SECS THEN SPRAWL (REPEAT 4 TIMES)
    D) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (10 SECS)
    E) SHADOWBOX 6 SECS THEN SPRAWL (REPEAT 4 TIMES)
    F) SHADOWBOX 25 SECS THEN SPRAWL 4 times
    G) SHADOWBOX 20 SECS, THEN DO THE TITO FOR 20 SECS
    H) SHADOWBOX 40 SECS, THEN 4 SPRAWLS
    I) SHADOWBOX 1 MIN, THEN SPRAWL (REPEAT 4 TIMES)

    45 SECOND BREAK
    __________________________________________________ _____________________
    THE PIT - BLACKJACK ROUTINE (EVERYTHING = 21)
    PUSHUPS AND SQUAT THRUSTS

    20 PUSHUPS, 1 SQUAT THRUST
    19 PUSHUPS, 2 SQUAT THRUST
    18 PUSHUPS, 3 SQUAT THRUST
    17 PUSHUPS, 4 SQUAT THRUST
    16 PUSHUPS, 5 SQUAT THRUST
    15 PUSHUPS, 6 SQUAT THRUST ----> ALL THE WAY TO 1 PUSHUP AND 20 SQUAT THRUSTS.

    45 SECOND WATER BREAK
    __________________________________________________ ____________________________
    ABS EXERCISES

    1) 40 three-punch combos in half squat position
    2) 2 minutes of jump rope freestyle then 30 sec break
    3) 1 minute of jump rope freestyle then 30 sec break
    4) 40 seconds of sprint jump rope then 1 minute break
    5) lie down and come forward to touch toes {long sit-up}(2 MINUTES) +20 sec break
    6) lie down, hands under butt (for abs) then raise to sky and drop feet (2 MIN) dont touch ground with feet.
    7) 30 sec break
    8) lie down bicycle exercises 3-count per rep (50 total)
    9) balance on butt sitting with legs and torso equally off ground
    do rowboats in that style. (25 TOTAL)
    10) repeat #9 for 30 seconds (25 TOTAL) then 1 minute rest
    11) repeat #10
  2. E-Van is offline
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    Posted On:
    10/28/2008 12:46pm


     Style: bjj

    --
    Hell yeah! Hell no!
    I like the one less pushup one more squat one there at the end. That sounds brutal. Anyone know what a chainbreaker is?
  3. Kentucky Fried Chokin is offline
    Kentucky Fried Chokin's Avatar

    Portrait of a BJJer as a Young Man

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    Posted On:
    10/28/2008 4:18pm

    Join us... or die
     Style: BJJ

    --
    Hell yeah! Hell no!
    This is the workout that's done at The Pit if I'm not mistaken?
  4. Horus is offline

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    Posted On:
    10/28/2008 4:34pm


     Style: Judo, BJJ

    --
    Hell yeah! Hell no!
    Yeah, the file I downloaded was called UFC Workout but I did a bit further research and it appears to be volume one of the Pit workout DVD, which Chuck Liddell apparently uses.

    http://thepitworkout.com/product/8/T...rkout+DVD.html
  5. kwoww is offline
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    poser

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    Lower Hudson Valley / Rochester
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    Posted On:
    10/28/2008 9:30pm


     Style: punching bag / crew jitsu

    --
    Hell yeah! Hell no!
    Thanks for posting. I've been looking for ways to improve cardio without going out and running in 40-degree rain.
  6. CoffeeFan is offline
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    Certified Personal Trainer and Drinker of Coffee

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    Posted On:
    10/29/2008 10:47am

    supporting member
     Style: SAMBO/BJJ/Judo and others

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Horus
    So i came across this "UFC workout" DVD the other day, and the workout is listed below. I know very little about the kind of workouts MMA fighters do, but this one seems pretty hardcore. For anyone with more experience, does it seem reasonable or does it look like a really elaborate way to commit suicide?


    Workout #1 UPPER BODY
    _________________________________________WARMUP___ _________
    jumping jacks - 1.5 min
    neck circles, up/down, side to side - 1 min
    chainbreakers - 30 secs
    ARM CIRCLES - 30 seconds EACH DIRECTION
    PHANTOM PUNCHING 1,2 COMBOS - 1 MINUTE
    HOOKS AND ELBOW THROWS - 1 MINUTE
    TWISTS - 30 SECS
    PRACTICE KNEE KICKS - 30 SECS
    ELEPHANTS (ARMS OUT IN FRONT LIKE PRAYING, GO OVER HEAD AND DOWN BETWEEN LEGS - UP AND DOWN - 1 MINUTE
    JUMPING JACKS - 30 SECS
    __________________________________________________ ______________________________
    CONDITIONING
    ROUND 1
    30 SEC BURPIES (SPRAWL-THEN STAND UP AND JUMP IMMEDIATELY)
    + 30 SECS SHADOWBOXING (REPEAT BOTH 5 TIMES EACH)

    45 SECOND BREAK

    ROUND 2
    20 SEC BURPIES, 20 SEC SHADOW BOXING (REPEAT 6 TIMES EACH)

    35 SECOND BREAK

    ROUND 3
    A) US MILITARY PUSHUPS (REAL ONES)
    20 PUSHUPS THEN GO DRILL BAG WITH PUNCHES/KICKS
    B) 20 WIDE PUSHUPS (ARMS OUT FURTHER AWAY FROM BODY) THEN GO DRILL BAG
    C) ROBOT PUSHUPS (30 SECS WORTH) THEN GO DRILL BAG
    D) KENPO/JUDO PUSHUPS (STAND WITH FEET KIDS APART AND HANDS ON GROUND)
    THEN GO FORWARD AND DOWN AS IF LICKING THE GROUND)THEN GO DRILL BAG
    E) 20 OVER/UNDER PUSHUPS (ONE HAND IN FRONT AND ONE HAND LAGGING BACK)
    F) SAME AS 'E' BUT REVERSE HANDSTANCE IN PUSHUP.
    G) 20 TWO-COUNT PUSHUPS...EXPLODE UP TO BUILD STAMINA (PLYOMETRICS)

    30 MINUTE BREAK
    ROUND 4
    1) 20 FOUR-COUNT PUSHUPS 1-2-3 DOWN AND EXPLODE UP THEN BANG BAG
    2) 20 FEET ON CHAIR PUSHUPS THEN BANG BAG TAKE 30 SEC BREAK AFTER
    3) 20 PUSHUPS ON KNUCKLES THEN BANG BAG
    4) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC)
    5) HALFWAY UP PUSHUPS - 30 SECS
    6) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC) 45 SEC BREAK

    KICK DRILLS
    ROUND 5
    1) LOW,MEDIUM, HIGH KICKS BOTH LEGS - 3 MINUTES
    2) MEDIUM KICKS BOTH LEGS - 30 SECS
    3) HEAD KICKS - 1 MINUTES
    4) ALL KICKS - 2 MINUTES
    45 SECOND BREAK

    JUMP ROPE FREESTYLE - 1 MINUTE
    10 PLYOMETRIC PUSHUPS (EXPLODING) THEN CLAP WITH BOTH HANDS
    REPEAT 4 TIMES
    END WITH 2 MIN SHADOWBOXING

    WORKOUT #2 LOWER BODY (GREAT CARDIO)

    jumping jacks - 1.5 min
    chainbreakers - 30 secs
    neck circles, up/down, side to side - 1 min
    ARM CIRCLES - 30 seconds EACH DIRECTION
    twists - 30 seconds
    sidebends - 45 seconds
    ELEPHANTS - 30 SECS
    knee KICKS - 1 minute
    jumping jacks - 30 SECS

    ROUND 1
    A) KNEE BENDS WITH A KICK (START FROM CROUCH AND RISE TO KICK)- 3 MIN
    B) FROM LEFT TO RIGHT DO SIDE KICKS - 1 MIN
    C) KNEE BENDS WITH A FRONT KICK - 2 MIN
    D) HIGH FRONT KICKS TO THE FACE - 1 MIN
    E) CROUCH, STAND, KICK - 1 MIN
    45 SECOND BREAK

    ROUND 2
    1) STRAIGHT PUNCHES (WITH POWER) - 2 MIN
    20 SEC BREAK
    2) POWER HOOKS - 2 MINUTES
    3) HOOKS, STRAIGHT PUNCHES, COMBOS - 2 MIN
    4) 60 FOUR-PUNCH DRILLS (COMBOS) (3 SETS OF 20)

    SQUAT AND RISE 30 SECS, THEN KICK BAG 30 SECS (REPEAT 8 TIMES EACH)
    JUMP ROPE - 1 MINUTE
    1 LEGGED JUMP ROPE - 30 SEC EACH LEG AND REPEAT 6 TIMES EACH LEG
    SHADOWBOX 2 MINUTES TO END #2

    anaerobic workout #3

    jumping jacks - 1.5 min
    neck circles, up/down, side to side - 1 min
    chainbreakers - 30 secs
    twists - 30 seconds
    sidebends - 45 seconds
    1,2 punch & knee combos - 1 minute

    50 second break

    SHADOWBOXING - A) 30 seconds + sprawl at end (REPEAT TWICE)
    B) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (25 SECS)
    C) SHADOWBOX 10 SECS THEN SPRAWL (REPEAT 4 TIMES)
    D) JUMP UP AND DOWN WITH KNEES LIKE TITO ORTIZ (10 SECS)
    E) SHADOWBOX 6 SECS THEN SPRAWL (REPEAT 4 TIMES)
    F) SHADOWBOX 25 SECS THEN SPRAWL 4 times
    G) SHADOWBOX 20 SECS, THEN DO THE TITO FOR 20 SECS
    H) SHADOWBOX 40 SECS, THEN 4 SPRAWLS
    I) SHADOWBOX 1 MIN, THEN SPRAWL (REPEAT 4 TIMES)

    45 SECOND BREAK
    __________________________________________________ _____________________
    THE PIT - BLACKJACK ROUTINE (EVERYTHING = 21)
    PUSHUPS AND SQUAT THRUSTS

    20 PUSHUPS, 1 SQUAT THRUST
    19 PUSHUPS, 2 SQUAT THRUST
    18 PUSHUPS, 3 SQUAT THRUST
    17 PUSHUPS, 4 SQUAT THRUST
    16 PUSHUPS, 5 SQUAT THRUST
    15 PUSHUPS, 6 SQUAT THRUST ----> ALL THE WAY TO 1 PUSHUP AND 20 SQUAT THRUSTS.

    45 SECOND WATER BREAK
    __________________________________________________ ____________________________
    ABS EXERCISES

    1) 40 three-punch combos in half squat position
    2) 2 minutes of jump rope freestyle then 30 sec break
    3) 1 minute of jump rope freestyle then 30 sec break
    4) 40 seconds of sprint jump rope then 1 minute break
    5) lie down and come forward to touch toes {long sit-up}(2 MINUTES) +20 sec break
    6) lie down, hands under butt (for abs) then raise to sky and drop feet (2 MIN) dont touch ground with feet.
    7) 30 sec break
    8) lie down bicycle exercises 3-count per rep (50 total)
    9) balance on butt sitting with legs and torso equally off ground
    do rowboats in that style. (25 TOTAL)
    10) repeat #9 for 30 seconds (25 TOTAL) then 1 minute rest
    11) repeat #10
    Seems similar to the fighters workout we do at our gym. I've become a huge fan of doing "minute drills" like they do above, it makes sense for someone doing striking, grappling, or MMA. I don't quite understand the giant 30 minute break, that just seems too long for me. I would go for a 10-15 minute break that consisted of stretching.

    I would probably do this routine for getting ready for a fight. It isn't balanced enough for a general routine (a lot of chest, no back) but it makes sense if you are getting ready for a fight and need to develop muscular endurance in those particular body parts as well as anaerobic endurance.

    Good find, thanks for posting
  7. E-Van is offline
    E-Van's Avatar

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    Posted On:
    10/29/2008 11:26am


     Style: bjj

    --
    Hell yeah! Hell no!
    Yes great post but what the hell is a "chainbreaker" ?
  8. nomamao is offline

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    Posted On:
    10/29/2008 11:52am


     Style: Hung Ga Kung Fu

    --
    Hell yeah! Hell no!
    I think it's where you pretend to rip a chain across your chest which basically stretches your chest while tightening your back a little. Makes sense that it's in the warmup section, if it's what I think it is.

    A quick google search should prove me right or wrong, though.
  9. hegs is offline
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    Posted On:
    10/29/2008 11:53am


     Style: bjj

    --
    Hell yeah! Hell no!
    From Google:

    Chain Breaker: to stretch chest muscles. Stand erect, feet about six inches apart. Tighten leg muscles, tighten stomach by drawing it in, with hips forward, extend chest, bring arms up with clenched fists chest high, take deep breath, let it out slowly. Slowly pull arms back as far as possible keeping elbows chest high. Suggested repetitions: 8 – 10.
  10. Yojimbo1717 is offline

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    Posted On:
    10/29/2008 1:25pm


     Style: Grappling & Lifting

    --
    Hell yeah! Hell no!
    UFC workout? Psht. Needs more aerodyne biking, kettlebell-ing, sledge-hammering and tire...ing.

    >.<

    Pretty cool find though.
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