MMA Workout Routines

Posts Tagged ‘strength training’

If you follow MMA, you already know all about Frank Mir’s trouble rise to the top including a near death motorcycle accident and subsequent loss to Brock Lesnar. After taking some time off to evaluate his training strategy, Mir has put on substantial bulk as a result of a completely re-hauled workout plan.

Some of the basic changes made was to cut out the focus on bodybuilding and light conditioning many fighters choose to work with. In it’s place, Mir has added the principles of strongman strength training to add both strength and size to his arsenal.

The physical results are hard to deny as Mir is now a well defined powerhouse. How all his hard work will play out in the ring, no one yet knows. It is worth mentioning that some of the most successful fighters have followed this same plan.

Basically, strongman training focuses on lifting heavy weight in short reps many times over. Forget about just doing dead lifts and arm curls, the strongman technique will involve turning over tires, pulling cars and sending kegs barreling over your head.

Traditional strongmen aren’t necessarily known for their strength, but with Mir combining endurance building exercises and getting rid of most of his body fat, he will definitely be a formidable force in the ring again.

We all known Georges St. Pierre is super strong a complete animal in the cage, but how did he get that way? Most of St. Pierre’s regime focuses on weight and gravity based training. Whether he’s dead lifting, squatting with heavy barbells or climbing a rope, St. Pierre’s exercise regime either uses his own body weight or added weights to maximize his results.

Besides regular sparring matches, Georges does very little focusing on cardiovascular exercise, instead opting for heavy weights. Like many of his competitors, much of his actual regime is kept secret. What we do know is that he sweats it out, grapples and does as much weight training as he can muster to keep in shape.

Rashad Evans uses just about every fighting style allowed in MMA to take down his opponents. He already had a considerable background in fighting before entering the UFC, but he changed up his workout style in order to maximize his ring prowess.

When training for a bout, extensive workout sessions are spent perfecting his technique, getting stronger and quicker and examining potential weaknesses. Rashad Evans isn’t the time of fighter who comes into the ring looking for a knockout in the first round. Instead, he prefers to duke it out and really punish all those who challenge him.

Spending about as much time to train in the ring as we do working each day, he focuses on sparring, endurance building and strength training. Twice a week, Evans focus completely on strength training. On the remaining days he focuses on disciplines such as boxing, wrestling and takedowns.

After working out for several hours, Evans ends the day with supplementary conditioning and punching exercises. Like all serious fighters, Rashad eats a healthy, basic diet everyday.

Combined with a day off here and there, Evans gives his body the perfect balance of clean fuel and rigorous training necessary to be the best.