Check this crazy little MMA workout by Randy Couture:
This is a reprint of an article I did a while ago but I just did the workout again tonight. WOW, it’s a hard one. Mack used a 75 pound bb and I use a 70lb one. We did 8 reps on each exercise and did 6 rounds in total. Instead of taking a 60 rest after each round we filled the time with a figure 8 abdominal exercise for 30 reps. Just take a medicine ball and loop it inbetween your legs in a figure 8 pattern as you balance on your butt. Give it a shot.
Do the Randy Couture workout if you’ve got a barbell and you want to get into fighting shape or even if you are a weekend MMA warrior. I’d start with the 45lb empty bar and work up. That way you won’t fall into the toilet the next day.
Do all of this MMA workout without letting go of the bar for the best conditioning effect:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
1 minute’s rest. Do 3-5 sets depending on how much you feel like puking. This’ll build up good grappling muscle and help your cardio. If you’re confused about any of the exercises in this workout, let me know, I probably already have a video of it.
And the actual video of Randy Couture doing the above workout for some MMA Conditioning has been removed from youtube but here is another demo of the workout.
And Randy Talking Us Through It:
Can you imagine getting in a MMA conditioning workout with Randy Couture? A trainers dream!
*I actually had to come back and write this in. My buddy Mack and I went and watched Randy Couture fight at UFC 74: Randy Couture vs. Gabriel Gonzaga. Man that guy is fast, he never stopped moving and it’s not the same watching Randy move on TV. Anyway, we were pretty stoked and tried to get in a workout at his gym in Las Vegas..it was sunday and they were closed. Lucky for us we were on a plane the next day to Florida to go get crossfit certified (another great source for MMA workouts) so we stopped into Randy’s gym at http://www.fizogen-couture.com/ in Wellington. What a workout we had! Got into the cage and got a triangle slapped on me by Mack….another story. Anyway, there’s a dream come true!
We did this MMA workout in my commando cardio conditioning class the other night and it was rocking. If the weight you pick for the circuit is too light though, you wont get anything out of the Randy Couture workout. You have to push it hard.
You need it all to fight MMA. Conditioning is bigger than how big or strong you are and skills trump them all. I read somewhere that conditioning is your best throw…anyway, give Randy’s workout a try, it will get you sweating.
If you give it a shot, post your weights and times for the workout below in the comments. Also, feel free to post links to other great MMA workouts.
If you want another INSANE conditioning workout that has been working awesome for Jiujitsu and mma training then check this workout out.
wow! this workout is sick! ive been doing it for 2 months now and it still kicks the crap outta me!! i was overweight and since ive started mixing this workout with running i really have started to see the difference!!
iam not a great runner so im still doing short distance but yeah its amazing!! only annoying part is when doing the ‘good morning’ the barbell doesnt stay on my shoulders it just fall onto my neck automatically!!
is there any way of stopping that at all?
thanks
Luke Hughes – if the barbell is rolling on to your neck, you’re probably bending too far. Also, make sure you look forward, not down. Keeping your head up will help keep the bar from rolling.
I’ve been doing this for about six weeks now, two to three times per week, and increased the weight to 30kg (65lbs) including the bar. The last increment of 10lbs made a massive difference and I’ve had to drop from six sets to four. How long can I expect to take to get to a decent weight of say 100lbs? I’m 6’3″ and about 225lbs. By the way great workout, I combine it with about 3 miles jogging first and then 3 sets of crunches, oblique crunches, lowerleg lifts and back extensions. After that I’m pretty much done!
Steve, it all depends on your body and how quickly it adapts and gets stronger – assuming you are getting the proper nutrients and are getting enough rest.
What I do sometimes to shock the body and mix it up is increase the weight and do the first 3 sets with this weight, then drop the weight back down for the last 3 sets.
So in your case, you can try to do 3 sets with 85 or 95 pounds, then do the last 3 sets with 65 pounds, 55 pounds, then 45 pounds.
By mixing it up this way you shock your body to grow stronger while still following the overload principle.
Of course, you never want to do too heavy were you are straining or can’t perform with a decent tempo in good form.
Ok This looks awesome but I have a question. I recently had a SLAP repair and I am in recovery. I really want to get back to the gym ASAP. Is there anything you can recommend for me? I need to get back into shape and lose the weight that was put on by being on a no physical training profile.
Totally Paul, weird enough… I just got out of surgery two days ago for a torn biceps. So check out what I am doing as I get better and am able to train the parts I can right here is the start with more to come: http://buildingbodies.ca/ruptured-bicep-recovering-from-a-distal-bicep-tear/
I haven’t been on the site in a while, was checking it out and thought I’d post my latest workout. I’ve been doing this for about a month now, and I really like it.
It all starts with “the stairs”… Sorry, but I just don’t think there’s a better way to get into general overall shape then running stair.
It’s 72 up and 72 down, I start with a brisk walk for a full flight (all 72) and then I jog down. Here’s where I’ll mix it up. On leg day (I’ll get to that in a second) I’ll run up and down at a good pace, which basically is 20 full flights in 20 minutes, then I’ll sprint the last full flight, taking two steps at a time, then I’ll walk up and down a couple of times to cool down. Then I hit the gym. On non leg days I do a lot more sprints. Again, I mix it up. Some days I’ll walk one, then run two, sprint one (remember a flight is the full 4 flights of 72 steps) 6 times, then walk a couple to cool down. Another routine is – walk one, run four, sprint two, where the running and sprinting is down for 3 sets, then the walk cool down. (This one seems to be the toughest, those two sets of sprints back to back, take longer to recover from). All of these routines take me between 22 to 24 minutes.
Then in the gym I break my lifting up into 3 routines. Legs/shoulders/neck; Back/biceps/abs; Chest/calves/triceps. There’s a bit of a method to my madness, I try to work one of the larger muscles each workout (legs, back, chest) and work some of the “supporting” smaller muscles in the same workout. I also focus on the compound joint exercises like squats, rows, benches. The only reason I do calves (the stairs really take care of this) is for more of a stretch. I do seated calf raises on the leg press machine. I do go somewhat heavy, but mostly focus on the full extension both ways.
If anyone’s interested I can post the individual workouts. I don’t want to get too long winded here…
Rick… you can say whatever you want here. I like what you share.
Ray, thanks for the vote of confidence. Actually I’m hesitant to post here because it’s really not an MMA workout, more of a general fitness/cross training type workout, and I don’t want to “hijack” this thread. But point me in the right direction and I’d be more than happy to share.
Rick
Rick, post where ever and on any post you want. The blog is about helping people take their lives to a better level through all types of nutrition and physical activity. MMA is just one of the things I play with.
You’re not hijacking anything.
Better yet, if you want write an article 500 words or more, send it to me @ buildingbodies@hotmail.com any time. You’ll get the credit and everyone will benefit.
Thanks Ray, I might just take you up on that.
Here’s one I thought you and your readers might like. I sort of ‘stumbled’ upon it recently. I have to assume someone else has done this before, although I had never seen it. Late last week I was pressed for time, I got out of the office late, but still wanted to get in a workout. Typically when I get tied up and I have to cut things short, I will do a stairs workout, and add more sprints. I figure this not only gets the heart pumping, but burns lots of calories and fat for quite awhile after as well.
Anyway, I was running late, got in a good stairs workout and had about 15 minutes to hit the gym. While I was walking from the stairwell to the gym, I was trying to figure out what I could do in that short amount of time and get the maximum out of it. Here’s what I came up with;
Take a set of dumbbells, a weight that’s challenging, but not to heavy (I went with 50’s). With your feet in a good “pre squat” position (for me that’s about shoulder width apart, toes pointed slightly outward) clean the dumbbells your shoulders. With the dumbbells at your shoulders, in a position to press over your head, do a full squat (I mean get your butt to the ground), while in the full squat, press the weights over your head. Holding the weights over your head, slowly stand up. Repeat… It’s a lot harder than it sounds, and the place I felt it most was in my abs while I was coming out of the squat with the dumbbells over head. Three sets of those “killed” the 15 minutes and gave me a pretty good overall body workout. The best part was I was still sweating pretty profusely from the stairs, this keep the sweat going.
Give it a shot and let me know what you think.
Rick
Dude! something “not too heavy?” An overhead squat with 50lb dumbbells is a sick accomplishment!
I guess it’s not bad for an old guy…
What’s a littled different than a traditional overhead squat, is I go into the squat with the weight on my shoulders, then press it while in the full squat position (that’s tough on the abs too). Then stand with the weight extended. Once I reach the standing position I lower the weight again.
In some ways it’s “easier” because I’m not holding the weight over my head the whole time. The smaller shoulder and arm muscles don’t fatigue as quickly.
Hey, anyone know how can can work this into my usual gym work?
I workout six days a week (Chest/tricep)(back/biceps) (legs/ shoulder).
I also kickbox 2x or 3x a week.
Any suggestions?
I thought about doing that workout 4x times a week and shorten the other exercises… Instead of 4 excercises of back/chest/legs I’ll do two. And additionally two biceps/triceps/shoulder exercises.
It would look like that:
day1: couture workout + chest/triceps
day2: couture workout + back/biceps
day3: couture workout + legs/shoulders
day4: chest/triceps extended
day5: back/biceps extended
day6: legs/shoulders extended
But I could do the Couture workout 5x a week also and shorten the other exercises completely.
Great workouts and great advice guys, will adapt some of this for my ladies in bootcamps, and for my martial arts classes.
Just a general question and I do apologise for my fitness ignorance but with this workout what are the major musscles that are getting worked on with this workout? I have decided to give it a shot at the gym as it looks like a total killer. Thanks
Thank you for the post and the video. I’ve been looking for something to add into the crossfit training for my Marines and this was perfect. Granted I had to give myself a week or so doing this circuit so I didn’t look retarded in front of them and yes light weight is the way to do these so you keep strict form and get the max potential of the exercise. Again Thank you it was a real help and they hate it (which is a good thing in our field)
Cool Sgt. Dudley. I used to do the same with guys from my platoon when I was in the PPCLI. If you want any more, let me know. We’ll get some pics of your guys working out and get something cool going here for other Marines too.
I just tried this on at the gym, what an intense workout, thanks for posting this.
Ray, do you know how many calories this exercise burns? Im working with a calorie program and would like to enter it into the database.
thanks!
No idea Lewi. Depends on weight used, time to completion and individual bodyweight as just some of the factors to consider
ok nice one, thanks for the quick response! Did the workout for the first time today and it was awesome!! that last set is a killer!
thank you for putting this up. i’ve been doing mma for about 4 months now but never trained very seriously (limited my workout for the MMA classes only).
i started doing this workout since last month almost on a daily basis with just a very low weight of around 8kg (wuth a lot of reps of the circuit) and man i must say my body looks so much better now and it really helps my cardio and overall fighting ability as well.
thanks so much again!
What are the main muscles that you train with all these exercises?
Hey guys,
A lot of great workouts here with some very good advice. I’ve enjoyed reading through everything.
Here’s a dumbbell complex I put together. A couple of the moves are moves used by cross-fit. You repeat this circuit 3-5 times with a 1 minute break between each circuit.
* 10 push-ups- (with push-up stands and a weighted vest-if you have either)
* 10 Dead-lift curls- (You hold the dumbbells at your side, squat until they touch the floor, then stand and do a standard biceps curl at the same time)
* 10 Dumbbell Thrusters (This is move where you hold the dumbbells as if you’re at the top of a curl. You squat, then as you stand do a military press)
* 10 knees-to-elbows (This is when you hang from a pull-up bar and, using core strength, swing your knees up to your elbows. Similar to hanging knee raises)
* 10 Burpee Pull-ups
* 20 Plyometric lunges (10 for each leg)
Thanks Blake – good one
I would just like to say i have enjoyed reading all the comments, and i am about to give this ago, was thinging of using 20kg bar plus 2.5kg aside so in total 25kg (about 55lbs)
i was wondering if you guys are doing this training all week only or are you working it into other programs or is this workout all you need for weight and condition training.
I personally throw it into the mix as one of a bunch of routines I do. This one fits the bill of a little of everything, some strength, endurance, cardio… Then I have routines for flexibility, pure strength, size and so on.
Hi I was doing mma for like 6 months. Now I have been out for several months I wanna get back into it. I fight at 145 what would be recommended starting weights if cardio and strength now lacking. Awesome post by the way
Fantastic Information here guys, I’m a personal trainer and have really appreciated all the programs and routines you guys have written. I have found that my clients hate burppies and and other plyometric exercises (so therefore they love them
) so the plyometrics and intense movements in this post has been fantastic, will be incorporating many of these exercises into my clients workouts.
My favourite workout is (all bodyweight):
Push Ups x 10
Chin Ups x 10
Squats x 10
Lunges x 10
Dips x 10
(and just for a little more of a challenge) handstand push ups x 10
I then complete abs at the end which include:
Full Body Crunches x 20
Russian Twists or Side Crunches x 20 each side
(the abs routine is completed twice)
hope this helps a few of you
Thanks alot, cant wait to start doing this, i alwayz hit the gym but dont really have a programme or anything, silly i know but thats just me lol
Did this workout a bit over the Christmas holidays, tried it tonight with 55kg (about 120ish lb’s) for 5 sets in under 20mins and all I can say is next time I’ll think I will have a bucket handy. I’m looking at getting into MMA but my size it a bit against me 5 foot 6 and 245lb’s not many heavy weights out there under 6 foot.
I am definitely going to give to routine a try. What are you recommendations as far as doing it say Mon-Wed-Fri for 2 to 4 weeks on?
That’s a good plan Joel.
Thanks for sharing this, I’ve recently started jujutsu and was looking for a workout with more grappling oriented results. I have practiced martial arts since I was 12 but a hiatus of 10 years has left me in bad shape so I am fighting to get back in the game. Today I finished a 1 1/2 hour jujutsu grappling class, followed by 45 mins on the elliptical and four sets of the MMA circuit with a standard bar and 10 lb weights (65 lbs total). Now, if I don’t die, I will definitely do the circuit again.
@JO Your welcome Jo! Thats a heck of a training.
@ EVERYONE Don’t forget to “share,like or link to this (or more) posts if you would like more articles like this guys!)