Matt Hughes Training Program

See how UFC fighter Matt Hughes trains.

LOWER-BODY ENDURANCE

Leg presses: three sets of 30, 40, and 50 reps using three 45-pound plates on each side.

Hughes begins his leg-press workouts two months before a fight and adds 10 reps to his last set each week, so by the week of the fight he’s performing 120 reps in the last set.

CORE STRENGTH AND PUNCHING POWER

Sledgehammer swings: as many sets as possible of 10 swings on each side

BACK WORKOUT

Pullups: three sets of 12, 10, and 8 reps

Hammer strength row: four sets of 12, 10, 6, and 12 reps

Dumbbell row: four sets of 12, 10, 6, and 12 reps

Barbell or dumbbell shrug: four sets of 12, 10, 6, and 12 reps

Hughes trains a different body part each day but favors back workouts since MMA stresses the pulling muscles.

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READERS COMMENTS:

I'm more interested in George St. Pierre's workout. I'd like to see you guys post that in the near future.
-- Ryan

Jason sweety, thanks for the research, and insight, backing a UFC hall of famer.
-- Austin

Pullups are a great excercise...and you dont need to blow $200 to get a great set up. Go to any hardware store and buy 4 pieces of 1" steel pipe(approx 3 ft and the corner conectors. Mount over the rafters in your garage to form a hanging box. Mine has worked great for 2 years...
-- cheap bastard

the power doesnt come from the back its all in the rotation of the body but the back has a major part too.
-- mad mike(beast from the EAST)

no offense to matt hughes hes one hell of a fighter and has a heart of a lion but his training program is not nearly effective as it could be ive never been a believer in splitting up the body into back chest back arms legs etc that doesnt make any sense matt hughes would be better off simply working out 3 days a week with full body funtional exercises
-- Russ G.

Reminds me of Fedor's routine with the sledgehammer on the tire. Well put in that back strength is vital. I think nowadays there are too many people who want a big chest and arms and don't value balance.
-- Anonymous