Train like the Muscle Shark

Got this via mensfitness.com
Directions

Lifting
Ramsdale: "Sean supersets everything together to get as much work done in the shortest time possible, and to elevate his heart rate as much as he can during all of his workouts. He will usually do eight to 12 reps in four to five supersets, with no more than one minute rest in between them."

Resistance Shots
Ramsdale: "Sean does resistance shots with a large belt around his waist, attached to two strong elastic cables with handles. A partner stands behind him, providing resistance. As Sean does the repeated shots, the partner moves forward slightly. Sean does these straight ahead to improve the speed and strength of his shots. He'll start by doing two to three sets of 10 to 12 reps, but then, as his conditioning improves, these numbers go way up."


Monday Morning

Submission grappling (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

Elliptical

 

Sweet, I'm gonna be the Muscle Shark Jr.

 

*sigh*

"Weightlifting

 

thats pretty intense stuff there. i'd die.

 

lol... I was laughing more at the intense arm work... a skull crusher is a very common tricep isolation exercise...

On a side note how does he not overtrain?

 

If you want to look like that it has to be intense ahaha

 

He is just a machine. Like Diaz he does what triathalons for fun

 

he naps and sleeps a lot, its his full time job to train, changes everything.

 

Awesome, now I can become the LW champion!

 

Afternoon

Weightlifting — arms
EZ-bar curl superset with skull crushers
Alternating dumbbell curls superset with rope press-down
Concentration curls
Hard drill work — takedowns, pads, wrestling (five minutes on, one minute off, 45 minutes total training)



Silly Sean....don't you know you don't need arms for fighting. If you can squat a Buick you can KO them with your SP chi. Hadooken!

But in all seriousness, Josh Barnett (whose opinion on this matter I daresay is a relevant one) has spoken highly of BB isolation exercies for the arms for among other things avoiding subs.

 

agreed

sleep is key

 

Then have your title stripped too?

 

Great. So when I'm a pro and already have all my other strength and flexibility issues sorted out I'll be sure to hit the preacher curl station until I can escape any sub.

 

well some Men's muscle ***ness magazine just named him as having the best body in MMA... I dunno, I lost interest when i saw gina carano on the cover of a different magazine.

 

Well, you're intentionally misunderstanding.

Bicep curls don't make you immune to armbars the way squats don't make you immune to heelhooks (or whatever). Strength is subsidary to technique in MMA.

However, in certain situations it can be useful. If you're unable to escape (say) and armbar with conventional technique, arm strength can be the difference between escaping and having to tap.

 

How should I lift if I don't want to be 5 foot 6?

 

what an ugly man

 

But there's no need to use isolation movementes to develop said arm strength. This is starting to sound like a thread in grappling technique the other day. It was just as wrong headed then...

 

Weighted pull ups to stretch you out on the negative