Return to http://www.mensfitness.com/fitness/workout_routines/303
MMA Workout
Jens "Lil Evil" Pulver shows you how to train like a fighter
WEC fighter Jens Pulver uses this workout to train his entire body in one session with a focus on strength and endurance. The workout is designed to be just as draining mentally as it is physically, so that Pulver develops the mental toughness he needs to get through a strenuous fight.
Warm-up
He starts with sprints to raise his heart rate and engage the muscle fibers that are responsible for powerful, explosive movements. This serves as a warm up for his workout, which consists of five stations of exercises performed back to back. Between exercises, Pulver rests 60 sec.
Sprint 25 meters - Walk back to start - repeat 5 minutes
| Next
Station Workout
60 second break between each station
The station workout is designed to simulate Jens' 5-minute, 5-round fight. Jens is at each station for five minutes, repeating the exercises until time is called. He has a 60 second break between each station.
Station 1
Designed to challenge Jens' upper-body strength and muscle
endurance with push-ups for the arms and chest, jumping jacks for continued
endurance, and bench dips for triceps and back.
Repeat this station continuously full 5 minutes before moving on to next.
Push-Ups - 15X
Jumping Jacks - 15X
Bench Dips - 15X
Repeat this station continuously full 5 minutes before moving on to next.
PreviousStation 2
This full-body circuit focuses on increasing the body's
capacity to perform under extreme levels of exertion and to resist fatigue. Pulver
starts with the heavy bag burpee, which builds power and strength to help with
his lifts and takedowns. Then he lightens it to a 25-lb dumbbell and does clean
and presses. Then just burpees with 15-lb dumbbells, and finally, just burpees
with his bodyweight. Pulver gradually lightens the load throughout this circuit
in order to work his endurance to the extreme. Remember, a burpee is a squat
thrust. You start out standing, then squat down, shoot your legs straight out
behind you, and plant your hands on the floor in a pushup position. Then
explosively reverse that motion to come back up to your feet.
Repeat this station continuously full 5 minutes before moving on to next.
Heavy Bag Burpees - 10X
Burpee Clean and Press/25-lb. DB - 10X
Burpees w/ 15-lb. DB - 10X
Burpees - 10X
Repeat this station continuously full 5 minutes before moving on to next.
Station 3
A high-intensity conditioning circuit that keeps the heart
rate elevated while conditioning the entire body to perform anaerobically for
increased endurance.
Repeat this station continuously full 5 minutes before moving on to next.
Fast High Knees - 10X
Mountain climbers - 10X
Jumping Jacks - 10X
Plank Jacks - 10X
Split Lunges - 10X
Repeat this station continuously full 5 minutes before moving on to next.
Station 4
ncorporates full body weighted resistance to target aerobic
and anaerobic activities to build strength and power while continually building
endurance. Squats, squat and overhead presses, triceps press, shoulder circles,
bicep curls, push-outs, and bent over rows completes the full-body circuit.
Repeat this station continuously full 5 minutes before moving on to next.
Squat - 10X
Squat w/Overhead Press - 10X
Tricep Press - 10X
Shoulder Circles - 10X each direction
Bicep Curls - 10X
Push-Outs - 10X
Bent Over Rows - 10X
Repeat this station continuously full 5 minutes before moving on to next.
Station 5
The fifth and final station touches on all aspects of
conditioning. However, this station focuses primarily on the core when
performing the tire sledge, band pulls, and the dreaded power-wheel rollouts! These
moves force your core to stabilize your entire body while working at explosive
speeds or when off balance. Core is important for fighting because it's where
much of your balance and power comes from.
Repeat this station continuously full 5 minutes before moving on to next.
Med Ball Touches - 10X
Tire Sledge - 10X
Power-wheel Rollouts - 10X
Band Pulls/Snap Downs - 10X
Repeat this station continuously full 5 minutes before moving on to next.
Grip Work
Grip strength increases the fighters' abilities during
submissions and while grappling - and adds impressive strength to their punching
power. In the drills below, Jens uses tennis balls because they force you to
really tighten your grip when doing a pull-up. Grabbing the bar is easy but
doing a pull-up with a tennis ball between the hands is difficult. You can use
two fingers three fingers, etc. These moves are designed to build up the
muscles in the hand.
Thick Rope Pull-Ups - 10X
Tennis Ball Pull-Ups - 10X
Plate Pinch - Hold two plates (25 lbs and 35 lbs)
together for as long as you can.
Back to Station 1.
Repeat all Stations, doing 3 sets total