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The Muscle Shark

Sean Sherk's grueling workout routine includes something he calls "caveman training"

by Brandon Guarneri | photo courtesy of UFC

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Wednesday Morning

Submission grappling (five minutes on, one off, 45 minutes total training). Thai boxing (five, five-minute rounds, 25 minutes total)

BREAK: lunch, nap

Afternoon

Weightlifting — chest and back

Incline bench — Hammer Strength superset with seated row

Flat bench — Hammer Strength superset with 3-point dumbbell row

Incline dumbbell fly superset with alternating side pullups

Pec-deck

Elliptical cardio, 45 minutes

Thursday
Morning

Hard drill work — takedowns, pad work, wrestling (five minutes on, one minute off, 45 minutes total training) Resistance shots

BREAK: lunch, nap

Afternoon

Weightlifting — shoulders and abs

Hammer Strength shoulder press superset with crunches (50 reps for abs)

Arnold presses superset with weighted crunches (50 reps for abs)

Lateral raise superset with sit-ups on a hyperextension machine

Hard sparring (five minutes on, one minute off, 45 minutes total work)

Friday
Morning

Submission wrestling (five minutes on, one minute off, 45 minutes total training)

Thai boxing (five five-minute rounds, 25 minutes total training)

BREAK: lunch, nap

Afternoon

Caveman Training, five five-minute rounds

Round 1 (each station 30 seconds, entire round done twice)

Incline trainer (50% Grade for 30 Seconds @ 4.5 mph

Flat treadmill running at 5 mph (for recovery)

Jump rope Upper-body ergometer

Standing sprints on windsprint bike

One minute rest between rounds

Round 2 (each station done for one minute)

Ground-Based Jammer (Hammer Strength machine to build explosiveness)

Hand switches Sledgehammer chops

Underhand medicine ball throws

Heavy bag twirls (with 70-pound bag)

45 seconds rest between rounds

Round 3

Same as round 1

30 seconds rest between rounds

Round 4

Same as Round 2

30 seconds rest between rounds

Round 5

Airdyne bike (five minutes, rpms over 70 the entire time while doing several sprints with rpms reaching 100+)

Saturday
Morning

Pad work, glove drills, wrestling (45 minutes)

Kettlebell swings — 4 sets, 10—12 reps

Running stairs — 30 minutes

Afternoon

Weightlifting — legs

Deadlifts, superset with standing and seated calf raise (6 sets, 8 reps each)

Leg press superset with leg extensions (5 sets)

Lying leg curl superset with abductor and adductor (50 reps)

Sunday

Rest

See Also:
Exclusive Photo Gallery
Rampage Jackson Interview
The Ultimate Fighting Fat-Loss Workout

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