The Muscle Shark

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