Ufc Workout Routine
What is UFC’s Rich Franklin’s Workout Routine?
I heard it’s pretty intense and wanted to incorporate some of it for myself.
RC,
I love your question! Rich Franklin’s training routine was shown on UFC All Access show on Spike TV.
and from “ask the fighter”
He outlines the following:
Cardio – Jog/Sprints 5x/wk
Weights – Circuit Training 3x/wk
Muay Thai – 1x/wk
MMA – 2x/wk
Cardio workout:
-Jog (Treadmill)
20-25 minutes
7-9 mph
-Sprints
30 sec
11 mph
3-10 reps
Rest periods are based on resting workout THR.
Workout THR >180
Resting workout THR <130
His goal is to get his resting heart rate down below 130 between sets to mimic rest periods between rounds. At the time of the show he was down to 45 seconds.
Weights
10 machine circuit
10 circuit rotations
~15 reps per machine (~1500 total reps)
45-60 minutes with *no rest* between sets (he jogs from machine to machine)
All exercises shown were on machines except for curls:
Bench Dips
Cable Triceps Ext.
Lat Pull Down (Straight Bar and Close Grip)
Seated Rows
EZ Bar Curls
Overhead Press (Plate-loaded machine and Smith)
Leg Press (Bi- and Unilateral)
Some funky-ass squat machine contraption that I had never seen before
Leg Extension
Hip Abduction
Seated Hamstring Curls
Rich includes swimming in his weekly workouts and tends to do weight-training exercises that will work his body?s larger, core muscle groups.
"We follow a good weight regimen incorporating heavy lifting and endurance training that will also help us with getting out of holds and stuff like that. You know, fighting isn?t all about how much you can bench or squat, but how well the muscles perform in there. Any kind of power movement or compound motion for the muscles - that?s what I?m really into.
"We do a total body workout three times a week, rather than one body part a day. So we usually take the compound motions where, if it?s chest we?ll do bench press, or if it?s back we might do deadlifts or cleans. But we try to stick with the compound motions as much as we can."
Source: http://www.knucklepit.com/...ch_franklin.htm
Humbly posted,
Devin Willis
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