|07-13-2011, 07:39 PM||#1|
ESB Senior Member
Join Date: Jul 2004
Location: surrounded by stupid rednecks
Randy Couture's Grappler Circuit +
My goal is to be fit enough to handle no-rules, no-referee fighting.
A large percentage of my workouts are the same workout that MMA fighter Randy Couture has on youtube;
Bent rowing 10 reps
upright rowing 10 reps
military press 10 reps
good mournings 10 reps
left squat/ right squat 10 reps each leg
squats 10 reps
deadlifts 10 reps
All done immediately after each other without putting the 50lb barbell down, 1 minute of rest between circuits.
45 minutes exercise bike
Day 3 45 minutes exercise bike
Day 4 Grappler's circuit again + 30 minutes exercise back
Then 4 days rest--job schedule of 4X12 hour days diminishes my options of doing anything else.
stretching and these exercises done in as few sets as possible;
50lb front squat x 50 reps
115lb deadlifts x 50
50 lat pulls
50 dumbell deltoid laterals with 15lb dumbells
50 burpees ( the real killer )
30 minute exercise bike
3X10 abdominal exercises
1 Hour each nonwork day of practicing with a 100lb Big Blue grappling/ throwing dummy.
Then go back to the grappler's circuit after 2 days of nonresistence training e.g. exercise bike.
I try to do something other than the grappler's circuit every 3rd weightlifting day.