UFC Workout

**Horus** · Posted On: 10/28/2008 11:42am

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

**E-Van** · Posted On: 10/28/2008 11:46am

I like the one less pushup one more squat one there at the end. That sounds brutal. Anyone know what a chainbreaker is?

**Kentucky Fried Chokin** · Posted On: 10/28/2008 3:18pm

This is the workout that's done at The Pit if I'm not mistaken?

**Horus** · Posted On: 10/28/2008 3:34pm

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

**kwoww** · Posted On: 10/28/2008 8:30pm

Thanks for posting. I've been looking for ways to improve cardio without going out and running in 40-degree rain.

**CoffeeFan** · Posted On: 10/29/2008 9:47am

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

**E-Van** · Posted On: 10/29/2008 10:26am

Yes great post but what the hell is a "chainbreaker" ?

**nomamao** · Posted On: 10/29/2008 10:52am

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.

**hegs** · Posted On: 10/29/2008 10:53am

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.