Try this routine out

Matt Thornton · 05-12-2006, 12:29 PM

Before you throw your running shoes on, give this workout a try. It will use weights and heavybags, but all the exercises I've chosen are the ones that leave me sucking wind. Compiled all into one hardcore routine, this will seriously test you.

Equipment
-A timer set for 30 seconds on, 10 seconds off, with a 1 minute rest every 6-8 intervals
-Barbell, dumbbells and/or a sandbag
-1 hanging heavybag, or a partner with pads or mitts
-3 heavybags to put on the ground, or 3 objects similar in size to a heavybag
-A pair of MMA gloves
-A puke bucket if you're out of shape

Routine
You'll perform each exercises for 30 seconds. In those 30 seconds, complete as many reps as you can with good form and maximal effort. I personally think that if you're doing any other sort of exercise, you should do it BEFORE this routine, so that you're not saving any energy during this workout. After 30 seconds, you will have 10 seconds to move to the next station. If you're fighting for 4 minute rounds, perform 6 intervals. If you fight for 5 minute rounds, perform 8 intervals.

Exercise 1: Dumbbell Front Squat Push Press
Hold the dumbbells up by your shoulders, like you're about to perform an overhead press. Squat down, explode upwards, and at the height of your ascent, press the dumbbells over your head. Some people call this exercise the "thruster." Don't try to isolate the movement or muscle the weight up. Use momentum and explosiveness.

Exercise 2: "I smell blood"
You should be winded from the DB thrusters (if not, increase the weight). Now, move over to a heavybag, or a partner with mitts (I prefer a heavybag). In 30 seconds, throw bombs at the heavybag. Emphasize some degree of form, but focus more on speed, power, and quantity of punches. Like the title infers, imagine that you've just hurt your opponent, and you have 30 seconds to finish him. There should be no holding back. I don't recommend you throw hooks if your hands aren't wrapped; the lack of form and degree of intensity could risk injury to your hand. If you feel like you can take it, though, throw hooks. Also, I recommend just sticking with hands. You can throw a lot more punches than kicks in a 30 second period, plus, trust me, your legs will want a little rest for the next exercise.

Exercise 3: The CroCop Drill
I named this after a drill I saw Mirko CroCop doing in one of his training routines. Lay 3 heavybags on the floor, or 3 barrier-type objects that are 6-12 inches in height and long enough that you have to jump over them. Put plenty of space in between. Start at one of the ends, and hop in between the heavybags as fast as you can. Hop all the way to the outside of the left heavybag, and at the end, sprawl as fast as you can. Explode back up, and hop over to the right side. Sprawl, repeat. Your legs will be burning, I promise you.

Exercise 4: Barbell Deadlift
Originally, I used a power clean, but I found that by this point I would be so winded that I would lose a lot of form on the power clean, and would barely be able to perform 2 of them. The deadlift doesn't require as much explosiveness, and will still wind you. Be liberal with the weight here; you want a heavy-ass deadlift to really gas you. I recommend about 70% of your one-rep max, but if you feel like you're losing serious form, drop down to 60%.

Exercise 5: Burpees
How could I call it a conditioning routine without them? In this routine, I'm trying to focus on keeping the pace very high (except the deadlifts), so I do not recommend doing a pushup at the bottom. What I do recommend is that at the height of the jump, suck your knees up to your chest.

Exercise 6: "I Smell Blood," Revisited
Back to this fun one. Your legs are now burning, your heart is pumping like crazy, and you have 30 seconds left. This is where it's really going to count in a fight. Again, throw bombs at the heavybag, not holding anything back. Throw whatever you want; kicks, punches, knees, just don't slow down. If you clinch to throw knees, don't hang on the bag. Be active and try to break the bag with your knees.

1 minute rest, throw up if you need to, repeat 1-2 times.

Also, I'm not going to try and tell you when and how to put this into your training. I still have a lot to learn about athletic training programs, and I'm learning as I go along. I don't think this should replace a good strength training program, but it can definitely supplement your strength training. If you're training for a fight right now, follow what your coach tells you to do.

Remember that the lifts are total-body lifts. If you're doing them correctly, you should be feeling winded.