"Championship Edition 2.0 MMA Workout"
The MMA Workout Program designed for a UFC Champ...
"Working
Class Cardio Workout"
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"20
Minutes + 2 Exercises = Your Ass Kicked"
(originally
published at workingclassfitness.blogspot.com)
If you want a great workout in 20 minutes, have no equipment (but a little bit of room), and don't mind huffing, puffing, sweating, and overall kicking your own ass, here is a great workout for you.
Set a stopwatch (or just look at a clock - one with a sweeping second hand would work best) and every minute, on the minute, do a set. Alternate between Burpees and Jumps. Repeat for 10 rounds. 10 rounds = 20 minutes.
Each "even" minute (0,2,4,6,8,etc.) is a set of burpees. Each "odd" minute (1,3,5,7,9,etc.) is a set of jumps. At the end, you'll have done 10 sets of each.
The burpees are in "traditional" format - squat down, thrust feet out, do a pushup*, thrust feet back under you, and stand up (we won't use a jump with these burpees). Burpees are done in sets of 10. When that gets easy, bump it up to 12, then 15. If you want to substitute Squat-Thrusts (same movement minus the pushup), you can, but start with a minimum of 12 reps. Then 15, then 20.
(*To make the burpees harder, thrust the feet out and do the lowering portion of the pushup in one motion, so that for a second or so, your hand are supporting your entire bodyweight.)
For the jumps, just get an object that is roughly 18-24" high, and jump over it facing forward. Turn around, and jump back. Repeat until you've done 10 reps. Jumps can be done all forward, forward and back, side to side, etc. - mix it up. Make sure your object is something that can easily be knocked over, you won't get hurt on, and that you won't damage should you not make the jump or trip.
The first few rounds will seem easy. Don't let that fool you. Somewhere around 6-7, you'll suddenly realize that you're working a lot harder than you were in the beginning, and this is harder than you thought it was gonna be. Did anybody get the number of that truck? :-)
This is the exact workout I did today. I did Squat Thrusts for 15, and Jumps (over a box roughly 20" high) for 12. 10 rounds later, I had done 150 Squat Thrusts, and 120 Jumps. I was toast. I finished up with a slow 5 mins jog to cool down.
25 minutes and I was in and out.
Train Hard, Rest Hard, Play Hard.
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If You're Looking for Awesome Workout Programs, Then Check out 'Championship Edition 2.0'. This Will Help You to Improve Your MMA Training, Prepare You For That Next MMA Fight, Show You MMA Workouts to Improve All Your Conditioning Weak Points, and Even Teach You How to Design Your Own MMA Workout Programs!
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"Hey man, that's so f@#$ing crazy
that you just emailed me, I'm reading your article about sand bags right
now on MMA Weekly! I would love to try one of your workouts. I've read
several of your articles, and I really like your approach...You've got
some great ideas, man. I really liked the sand bag article.Thanks again, and take care,"
Joe Rogan
UFC Color Commentator
BJJ Brown Belt
US Open TKD Champion, MW & HW TKD Champion
"I
have been training in MMA for a year and lifting weights for over two years
consistantly. I have trained in bodybuilding, crossfit, and powerlifting for
different aspects of conditioning. But NOTHING is like your MMA workout plan...As
far as my skills training goes this program has created a buzz by my team about
if I am on the "juice" or not. I am able to run through my partners
and keep going. The cardio work has allowed me to go a whole class without a
break, and then go to my next class and keep the intensity going...I LOVE this
workout plan and want to get some of my teammates going..." "Hey
man, I had my first mma fight in New York last weekend and ended up giving up
30 pounds to my opponent because he was the main event fighter and his opponent
backed out. They asked me to fight up in weight in the main event against this
guy and I won via arm bar submission in the second round. I just wanted to thank
you for the programs with the sandbag because I was stronger and better conditioned
then this guy who has apparently won the gold cup tae kwon do championship 7
out of the last 8 years. If it wasn't for my strength and conditioning, I probably
would have never gotten him to the ground and won. Just wanted to give you a
shout out and say thanks." "It's
cool to see you layout the rep schemes for the power complexes. And I liked
the section on healing shoulders, lots of guys out here have that problem...And
also, good to see you include MFD, I am still a huge proponent of that, I think
it's key." "...it's
like you reached into my head and pulled out what I've been attempting to accomplish
and I'm only on the first 20 pages...approaching conditioning from both ends
is f#cking genius. I was doing it from the intensity point of view only..."
"Wiggy is one trainer who knows how to combine complex training for the
average person as well as elite athletes..."
Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"
"Hi
Matt - You are a much needed voice of reason in the strength and conditioning
field - not to mention the martial arts world. Keep up the great work."
Alwyn Cosgrove
www.alwyncosgrove.com
"Wiggy's
MMA workouts are going to help me increase my game, as well as my fellow fighters
and teammates at American Top Team Boca!!"
Brett Jackowski
professional MMAist
American Top Team, Boca
"I
loved the two new books. There are a lot of theories and principles that I have
applied to my own personal training that you use in your books. It is good to
see that I am on the same page as you. For example, I am a believer in if you
don't use it you lose it! When I read the last phase of your program, your power
complexes follow the same principle. You still get a strength workout while
building up your conditioning. Fantastic Job!! I look forward to talking with
you more!"
Jules Bruchez, UFC veteran
The Ultimate Fighter 8 cast member
"I
don't know Wiggy from Adam but I checked out his site and thought it was really
interesting. I've incorporated some of his ideas and they've changed the way
I view and train strength and conditioning."
Leigh Remedios
profesional MMAist
UFC, Cage Rage Veteran
"Matt
has done an excellent job combining basic heavy duty style lifting with functional
exercise variations and creative conditioning. These workouts will satisfy everyone
from the powerlifting enthusiast, the olympic lifting enthusast, the mixed martial
arts fighter to the Navy Seal. These are definitely some of the most creative,
effective, and FUN programs I've seen. You won't have to worry about always
doing the same old thing and you won't ever get bored. Most importantly you
WILL develop size, strength, improve your athleticism, AND you'll also shed
a ton of fat to boot."
Kelly Baggett
www.higher-faster-sports.com
”Just
wanted to drop you a line to say I enjoyed your article from Pavel's newsletter.
You're right on track and I also think the intuitive assessment of proper load
and volume are way under-appreciated. Good work!”
Coach Charles Staley
www.staleytraining.com
"The
people want great programs and you're new e-book delivers! Tons of great strength
endurance programs with a focus on compound movements that provide the most
bang for the buck. Great work."
Mike Mahler
www.mikemahler.com
"I
just wanted to thank u for all your help with the programs my training went
awesome for my fight. I was strong As A MOOSE!!!...i came out and was kicking
his ass thanks to my new found super strength...everybody asks me how Ican be
so strong at 185 and i refer them to you!"
Adam Rothfelder
professional MMAist
Brian "Endgame" Meek
Matt Macaluso
professional MMAist
Chad Hamzeh
professional MMAist/Muay Thai fighter
Dorian "Xen Nova" Dreher