So you want to train to fight II
We’re six weeks out from our MMA full contact fight at the Bloomfield Events Center in Denver, Colorado. For those of you following the Tap Out series on VS, this is the same venue and promoter (Ring Of Fire) that Donald “Cowboy” Cerrone fought in.
We are working toward a goal of 5 X 5. This is training five, five minute circuits with a one minute rest between each circuit. Thus replicating a title fight in the UFC. Currently we are at 5, 3 and half minute circuits. We are also taking a 90 second rest between circuits instead of the 1 minute that the fighter will get in the ring. The upside to all of this, is that in Ring Of Fire, the fight will only go 3, 3 minute rounds. If I have my way, it will be over in less than two minutes, and my boy Brandon Thatch and I can go get a cold beer to celebrate!
The idea here is energy system training. Getting the body used to being explosive when we have already tapped out the anaerobic and glycolytic energy systems. Explosive aerobic work if you will. Usually in a fight, there is a lot of time spent posturing, measuring and dancing before anything is thrown with intent. Based on adrenaline and general nervousness, heart rate is already significantly elevated, so, when we train, we need to try and duplicate this…but even harder. We like to say “train hard, fight easy!”.
Every session starts with a 7 minute jog at about 60% effort. Just loosening up. Then we go into active dynamic movements. Lunges, high knees, butt kickers, shuffle, karaoke, frankensteins, inchworms, bear crawls. Think about all the warm ups you used to do for high school and college football. Same idea, we are simply taking the muscles through the range of motion they will be dealing with under an external load. When we are done warming up, it’s time to get serious. While I set up the circuit, Brandon gets to hydrate, stretch anything else out, and get mentally prepared to do battle. We do Psychological prep by closing the eyes, taking deep abdominal breaths, and visualizing being in the ring. This is training with intention, with sport specific focus. This is how we get it done!
The first circuit consists of a barbell back squat with 95 pounds followed by a barbell Romanian deadlift with 90 pounds. Both of these lifts are done for 15 repetitions. Then we move onto 18” box jumps for 45 seconds and finish with 45 seconds of throwing elbow on the heavy bag out of the guard position. It’s funny to me that even as I write this, none of this seems that challenging! Holly Crap! Try it, you might like it. This is fight training at it’s finest! We go through this circuit three times. So, that is 3, 3 minute rounds with 90 seconds of recovery. At this point, Brandon is pretty spent….this is his first week of training after all!
I let him recover a little longer after our first three rounds. Now it is time to introduce the second circuit. The objective here, is that he simply learns the exercises, so that in our next workout he can do them with precision and intensity. The second circuit is one of my all time favorites for conditioning people. It comes directly out of my good friend Phill Jones’s arsenal of pain! This is a dumbbell circuit where you choose a given weight…I would recommend starting with 10s or 15s. You stand in a squat stance, and get ready to suffer! We go through 6-10 different exercises in a row. Shoot for 10 repetitions of each exercise, and move from one to the next seamlessly. Here is the order: squat (with db at sides), hang clean, front squat, push press, stiff legged dead lift, lunge. When Brandon is done here, if there is any time left in our three minutes, I have him get on the Versa Climber and kill it for the remaining time. 90 seconds or recovery then repeat! Again, at this point we are only doing 5 circuits. The first three at 100% effort, the last two at learning speed. Look for the vids of these circuits to be posted shortly! Look forward to seeing you in the ring!
Oh, by the way, I will have my first fight in November. I’ll keep you posted!
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Great anecdotal telling of the MMA fight-prep saga, with just the right detail and the feeling of actually being there in the gym! If a person is in training like your man Brandon, above, but cannot make it to your gym in Denver USA, how can you train them - in a distance learning scnario online?
sign up for one of our custom training programs! We’ll send you weekly video workouts, detailed cardio logs and all of the information you need to become a champion!
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great article, you will see me fighting soon.
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i just moved here from florida and am interested in joining an tapout team....are there any around here? and what gyms offer this training?
Hey Nick, check out Inner Strength at Evans and I-25. it’s the newest “hot spot” ror MMA in Denver.
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Really great post ! I appreciate your work . I think training is so tough especially for woman . Thanks for sharing .
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Cardio workouts should be done every day or at least three times a week for 45 minutes to an hour. Chose something you enjoy doing so that you won’t want to miss a workout. The cardio program can consist of spinning classes, a treadmill or elliptical machine, brisk walking, or any type of aerobic exercise that gets the heart pumping. Do a variety of activities to keep your cardio time fun and interesting.
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Very good article, well said. I’m definitely going to pass on to a few folks
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Wow! Magnificent job you did! I hope to see you live..
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How many hours in a day do you work out. You have an impressive style. Keep it up
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Thanks for the wonderful information- just wondering if anyone else has had any relevant experiences to share
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