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The Muscle Shark

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

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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