Rich Franklin on Unleashed

[Jits]

Does anyone remember What Rich Franklin's running program was when he was on the tredmill.

 

[SwiftMcvay]

I'm pretty sure he did 20-25 minutes at 7-9 miles per hour. Then he did 10 45 seconds sprints, but i don't know what the speed was. Hope that helps.

 

[21st centuryJKD]

I'm pretty sure he did 20-25 minutes at 7-9 miles per hour. Then he did 10 45 seconds sprints, but i don't know what the speed was. Hope that helps.

if i remember correctly the sprinting was at 11mph with 1 min. resting between

 

[wenispinkle]

yeah i read he sprinted at 11mph for 30seconds each, then went again when his heart rate went back down

 

[BigWayner]

I think for his resting it was 1 minute but he also said that he rests until his heart rate is lower to a certain point. But I can't remember what that was.

 

[Travis Alexander]

anyone remember how many reps he was doing in the weight room per exercise? and how many different exercises he went through during his workout.

 

[Big Eck]

anyone remember how many reps he was doing in the weight room per exercise? and how many different exercises he went through during his workout.

I don't know if they were specific about it. I just remember him running back and forth between machines and Rachelle being hot.

 

[Hudsn]

anyone remember how many reps he was doing in the weight room per exercise? and how many different exercises he went through during his workout.

they were very vague

 

[Henry Swanson]

I don't know if they were specific about it. I just remember him running back and forth between machines and Rachelle being hot.

Yes indeed, Rachelle is fucking hot. Watching her around Rich was hilarious, you could just tell she wanted to jump on Franklin's cock.

 

[TheDave@ANMA]

I seem to remember him going for 30 min at 7 or 8 and then 45 sec intervals with 1 min rest. I'm sure about the rest because he mentioned something about the rest time allowed in a fight.

 

[gherdog]

rich is a machine and rachelle....well shes just rachelle

 

[mcq]

He did weights 3x a week - whole body each time. He did roughly 15 reps at 10 stations and repeated this 10 times in 60 minutes. However, I think that he/his trainer mentioned varying the weight and number of reps every so often.

I believe that the running that he did was a interval program. If I remeber correctly it works more with your heart rate than your speed or time. Basic regimen: full sprint (up hill is good) for 10-12 secs (enough to get your heart rate close to it's max), then super light jog to try to get your heart rate back down to around 70%-80% in 2-3 mins. Repeat 5-8 times. Apparently interval training is one of the best ways to maximize the efficiency woth which your body uses the O2 that it's getting. A lot of mountaineers do tghi stype of training. Having a heartrate monitor really helps.

Hope this helps, but I'd do more research as my mins and percentages may be off.

 

[Chris Kimmerly]

anyone remember how many reps he was doing in the weight room per exercise? and how many different exercises he went through during his workout.

He did 1000 reps.

10 stations, 10 sets of 10 reps

After I watched that I started doing the same thing but only 3-4 sets (300-400 reps) I did this in the morning and 45-60 minutes of cardio at night 2 times a week and I lost 10 pounds of FAT!!!! in 3 weeks.

 

[JT RIPPER]

20-25 mins at 7mph, 30 second sprints at 11mph

the weights, if you paid attention to the box on the screen, it claims he does 10-100 reps PER set, with 10 sets of 10 stations...so that could equal WAY more than 1,000 reps per workout. it'd be damn near impossible to hit that many reps through the whole workout but its conceiveable that he's doing 2,000 reps per workout at least

 

[Rich_aka_Wig]

Looks like it's been answered already but just downloaded this so here's what the little summary boxes say if you want 'em:

TREADMILL
5 days a week
20-25 minutes
7-9 mph

TREADMILL SPRINTS
30 seconds
11 mph
3-10 reps

WEIGHTLIFTING
3 days a week
10 machine circuit
10 circuit rotations
All major muscle groups worked

WEIGHTLIFTING
60 minutes w/out stopping
10-100 reps per machine
Weight & reps change on each rotation

TYPICAL WORKOUT
15 reps
10 stations
10 rotations
= 1500 reps/hr

 

[The Cook]

Got this off another site, just a little more specific, nothing more:

Franklin Workout

Rich Franklin's training routine based on UFC All Access show on Spike TV. Obviously what was shown is just a snapshot of his training program and doesn't necessarily indicate what he does year-round.

Cardio - Jog/Sprints 5x/wk
Weights - Circuit Training 3x/wk
Muay Thai - 1x/wk
MMA - 2x/wk

Cardio workout:

-Jog (Treadmill)
20-25 minutes
7-9 mph

-Sprints
30 sec
11 mph
3-10 reps
Rest periods are based on resting workout THR.

Workout THR >180
Resting workout THR <130

His goal is to get his resting heart rate down below 130 between sets to mimic rest periods between rounds. At the time of the show he was down to 45 seconds.

Weights

10 machine circuit
10 circuit rotations
~15 reps per machine (~1500 total reps)
45-60 minutes with *no rest* between sets (he jogs from machine to machine)

All exercises shown were on machines except for curls:

Bench Dips
Cable Triceps Ext.
Lat Pull Down (Straight Bar and Close Grip)
Seated Rows
EZ Bar Curls
Overhead Press (Plate-loaded machine and Smith)
Leg Press (Bi- and Unilateral)
Some funky-ass squat machine contraption that I had never seen before
Leg Extension
Hip Abduction
Seated Hamstring Curls

 

[chopperj]

I think for his resting it was 1 minute but he also said that he rests until his heart rate is lower to a certain point. But I can't remember what that was.

His heart rate was 50 bpm that was his resting heart rate.