Issue 147
November 2016
Ryan Bader’s three-round gym workout will prime your body for MMA competition
Ever since he dominated the eighth season of The Ultimate Fighter, Ryan Bader’s been mixing it at the top of the light heavyweight division. The former Arizona State University wrestling standout owes his winning record in the Octagon to his upbringing on the mats, where hard work and dedication are the hallmarks of success.
But he’s also been able to maintain a winning record because he’s supplemented his power by becoming more agile and flexible. Training out of Power MMA in Arizona, he breaks this fitness routine up into three rounds – stretching, agility and strength – to make sure he’s prepared to move right during a fight and be in a position to finish his opponents.
RYAN SAYS
“You can use this workout as a warm-up, but I like to use it as I’m getting ready for a fight as a workout in itself.”
“You don’t have to do the exact ladder drills that I’m doing. Mix and match, add your own, and have fun with it. The ladder is great for fast speed, motion and concentration. It also helps with my footwork.”
Ryan Bader Workout
Round 1: Dynamic stretching
Drop lunge
10 reps per side
Drop one leg behind and across your body and squat down. Walk laterally in one direction, and then back the other way.
Greatest stretch
10 reps per leg
Lunge and bring your elbow down inside your front leg. Hold for a second then lean back, straighten your front leg and grab your toes.
Backward lunge
10 reps per side
Reverse lunge by putting your right foot behind you, then reach back with your left arm toward the opposite side of your body.
Back toe touches
10 reps per leg
Walk back and as you kick one leg out behind you, reach forward with your hand on the same side and touch your toes on your standing foot.
Shoulder stretch
10 reps
Grab a light bar with a wide grip and bring it over your head to touch your butt, then bring it back until it rests on your thighs.
Round 2: Agility ladder
Running
Place both feet, one at a time, in each box all the way down the ladder.
Lateral running
Moving laterally, place both feet in each box as you move along the ladder.
Hops
Hop forward with both feet together, putting them in each box along the ladder.
Lateral hops
Hop sideways and place both feet into each box together.
Ickey shuffle
Start on the right side of the ladder. Step into the first box with your right foot. Then bring your left in and move your right foot to the outside of the ladder on the opposite side. The pattern should be: right in, left in, right out, left in, right in, left out.
Lateral ickey shuffle
Same as before except you’ll be sideways instead of looking down the ladder.
Round 3: Strength circuit
This strength circuit will activate your glutes, shoulders, and prime your bigger muscle groups. Do one exercise for the prescribed number of reps and then move directly to the next exercise without resting. Rest for 60 seconds and then go through the circuit two more times to complete a five round training session.
Single leg glute bridge
15 reps per leg
Put your upper back on a bench and spread your arms out. Drop your weight on one heel and lift the other leg in the air. Thrust your hips upward and then bring them back down. Squeeze your glutes at the top.
Ts and Ys
10 reps per position
Lean back while holding TRX or blast straps. Widen your arms into a ‘T’ shape and push your chest forward. After you’ve done ten ‘T’ reps, fly your arms into a ‘Y’ shape and repeat.
Hanging knee raise
10 reps
Hang on a bar and then pull your knees to your chest 10 times. Be sure to lift your hips so you don’t rely entirely on your hip flexors to do the movement.
MUSCLE. UP
For a video of this workout – along with full weightlifting workout – search for Ryan Bader on Bodybuilding.com. You can also discover the world’s largest and busiest online fitness community with more workouts, nutrition plans and supplement tips.
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