Looking for a specific fight oriented workout routine.

[rezident]

My lil cousin is a fighter with a pretty hectic schedule, but he works out or trains pretty much every day.

But He needs to focus himself more on conditioning, not only running, but fight specific conditioning.

Can one of you suggest a workout plan for him. Not just like vague ideas of one or to exercises he could do. But a specific structured workout plan designed around fighting.

I've been to Ross Training, and have an idea for a million different exercises.

But I don't know enough about the human body nor fight specific training to suggest an actual workout routine.

What exercises to do.
How many reps to do.
In what order to do the exercises.
How long should a rest be.
Ect...

Basically he is determined to be a champion, and right now I'm his main advisor & confidant, but he knows as well as I know that we're both pretty new at this.

He has his first amateur fight May 17th at Cage of Chaos in St. Clairsville Ohio, and we want to make damn sure he's 100% ready for it, physically at least. Mentally though, that's something you can't train.

He's power lifted before, and is in great shape, but he needs to be in phenominal shape, not just strong & quick, but conditioned as well.

So can someone suggest a specific workout routine?

 

[finnegan]

Buy Infinite Intensity by Ross Enamait. The 50 day plan included in it is gold. Best 30 bucks you can spend right now.
I also highly suggest getting the Bas Rutten workouts, specifically for fighting. They train your body for conditioning, ingrain combos in your head, etc. I won my first amateur fight basically using combos I picked up from Bas. For instance, I dropped my opponent with a "left knee, right straight, left hook" combo (except I used switch kick instead of knee) and a few "liver shot, right straights.

 

[rezident]

Right but that costs money, and we aren't ballers. Kind of broke actually. Specific ideas.

 

[mschatz]

$30 = Baller?

Sweet.


I doubt most people will feel comfortable giving out Ross's program. He posts on here often and is always helpful, so giving out his material for free when he's selling it is bad taste.

Check the FAQ for other ideas, or Finnegan's training for MMA thread in the SnP forum.

 

[Cap'n]

You don't get anything for free.

 

[mechanikjoe]

what kind of equipment do you have access to? such as, sledgehammers, barbells, punching bag, etc. I'll try and help you out but it'd be easier knowing what you have available to you.

 

[Graver]

1-2 sprawls, jump rope, burpees, running, HIIT bag work, lo-middle-hi kick drills on bannana bag, push ups, sprints, ab/core planks, sit ups, crunches, plyos, more running, complexes...etc

repeat all over and over until perfection

 

[Graver]

also if your "cuz" is a fighter he should have a coach who can put him on a solid routine

 

[spirez]

Pavel Tsatsouline quoted kettlebell swings as being "as close to a fight as you can get without throwing a punch"

May be a bit over the top but they are a fucking great exercise and really get the heart going.

 

[mschatz]

Kettle balls are a good tool, but overrated and overpriced.

 

[spirez]

I'm fortunate enough to work in a gym where they have KB's. They only go up to 24kg at the moment but hoping to get more.

Can be done with a dumbell just as effectively, in fact it's easier to swing more with dumbells in my (limited) experience.

 

[finnegan]

I'll add something I've not seen specifically in another program: Tabata padwork. 20 seconds work/ 10 seconds rest. Have your cousin do power combos on the pads using this. Lay down for GnP as well.

 

[Joe Funaro]

Tabata padwork is good.

Things I recommend and like :

Tabata sprints on a full incline treadmill (or sprint outside)

I like to time the workout to the time of the round for however many rounds. 10 Thrusters + 10 pull-ups for 5 minutes for 3 rounds (if thats the fight length) or 10 power clean and presses + 10 pull-ups for time. Stuff like that.

Burpees, DB Swings, BW deads sprints, just look at the FAQ and challenge threads for ideas.

 

[rezident]

Oh, I wasn't suggesting someone give away Ross workouts, I was stating that I've been to his site extensively and have a million ideas for specific exercises, but don't know how to put them together to form a comprehensive workout routine.

Also, We have access to weight room + College workout facility. And at the fight club, kettle bells, all the pads & bags you can think of. Big tire, no sledge though.

Also, what is tabata?

 

[spirez]

Tabata is a protocol named after the researcher where participants did 20 seconds work at max intensity, then had 10 seconds rest. repeat x 8 for a short but incredibly intense workout.

 

[Centaur]

Kettle balls are a good tool, but overrated and overpriced.

HA, Freudian slip.

Alan Goode You don't get anything for free.

Exception to the rule:
http://www.rosstraining.com/articles/themagic50.html
http://www.rosstraining.com/articles/intervalchallenge.html
http://www.rosstraining.com/articles/25reproulette.html
http://www.rosstraining.com/articles/workcapacity101.html

These are all EXCELLENT workouts, and they're free. Also, you need very little gear to do these, they're aimed specifically for "low tech, high effect". In other words, you don;t need to be a "baller" to get going on these, asap.

Like Finnegan said, Ross' Infinite Intensity is the best $30 you can spend for training material. It's EASILY worth $100, IMO. Hell, those free links I posted are worth $30.

 

[mechanikjoe]

Oh, I wasn't suggesting someone give away Ross workouts, I was stating that I've been to his site extensively and have a million ideas for specific exercises, but don't know how to put them together to form a comprehensive workout routine.

Also, We have access to weight room + College workout facility. And at the fight club, kettle bells, all the pads & bags you can think of. Big tire, no sledge though.

Also, what is tabata?

I would definently recommend tabata intervals on the heavy bag, flipping the big tire, kettlebell swings, kettlebell turkish-get ups. At your weight room you could do a grappler's circuit, Randy Couture style.

Bent-over rows
Upright rows
Military press
Good mornings
Split squats left/right
Squat/Push press
Straight legged deadlifts
Rest 60 seconds

Do 10 reps of each exercise.
Start with 105 lbs, and then add 5 lbs on each on the next set, and then another 5 lbs on the next set, and then go back down 5, and then down 5 til you finish at 105 again. Should be 5 runs through the whole circuit total.