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UFC 100 Cage Fighters Workout
Tonight is the night of the UFC 100 in Las Vegas. It sees the top cage fighters from around the world meeting in the ultimate fighting contest. UFC is a no-holds barred competition which pulls in fighters from a wide range of martial arts styles. Kick-boxing and jujitsu wrestling techniques are generally favored. Brazilian Jujitsu shot to fame due to its success in the MMA arena.
Tonight sees the heavy weight title and welter weight titles being fought for. Also the Ultimate Fighter coaches battle it out as as Dan Henderson takes on Michael “The Count” Bisping in a middleweight showdown. Update – see the UFC100 results here
For the welter weight title, Georges St-Pierre (Canada) takes on Thiago Alves (Brazil). In the heavyweight championship fight, the two Americans Brock Lesnar and Clay Guida battle it out.
How do these guys train and get fit?
MMA (mixed martial arts) are without the most demanding physically of any martial arts competition. And for that, fighters need to be extremely well conditioned and skilled. The actual martial training will depend on the styles that each fighter specializes in, so some will spend longer working on boxing, others kicking, others grappling. All are needed, but how much time is spent on each system is up to the fighter. Knowing your opponent is vital. If you are a boxer and meet a grappler in the ring, you have to know what to expect. MMA training needs to combine all areas of fitness training. Most martial arts schools will provide this tuition, however students will need also to compliment this training with more intensive drills to ensure that they are physically fit for fighting.
Free Weight Circuit Training
MMA requires functional athletic muscle. Bulking up is not the aim of the game, its creating muscles that are fast, strong and durable. A typical free weight circuit training routine should include:
- Barbell Bent-over rows
- Barbell Upright rows
- Barbell Military Presses
- Barbell Lunges
- Barbell Squats
- Barbell Behind Neck presses
- Barbell Deadlifts
Perform 5 reps of each exercise with the same bar in succession. Do not go too heavy, you need to build endurance. Then rest for a couple of minutes and repeat the circuit.
Bodyweight Circuit Training
- Squat thrusts
- Press ups
- Burpees
- Star jumps
- Crunches
- Leg raises
- Skipping
- Step ups
- Dips
- Box Jumps
- Medicine ball throws
- Skipping
Ideally set up a room with equipment to allow you to easily cycle through these exercises. Ideally use a solid gym bench for the step ups and box jumps. Put on some music to motivate and base your circuit on either reps or time. Reps is easier if you do not have a large clock with second hand on the wall!
Running (endurance and interval training)
Never underestimate the importance of running for fitness. No matter how much time you spend in the gym doing the circuits, or doing ring work, pad work, sparring drills etc. you will still benefit from running training. Build up stamina and add sprints into your run to create an interval training routine to build up the VO2 levels (i.e. your aerobic capacity).
Tweet Me!Recommended Reading
• MMA Workout To Build Strength and Endurance
• Tabata Interval Training
• Boxing Workout – Plyometric Circuits for Speed, Power and Strength
• Simple Beginners Weight Training Routine
• Seb Coe’s Marathon Running Tips
UFC 100 results: