Fighters Only

Issue 146

October 2016

A speed and strength circuit to give you the power to fight like newly-crowned UFC champion Eddie Alvarez.

Eddie Alvarez shocked the world when he bashed his way to the UFC lightweight title in July. Philly’s finest fighter did what no man has done before and added Octagon gold to his Bellator belt, obliterating the once-thought untouchable Rafael dos Anjos along the way.

The first-round TKO victory was the greatest performance of Alvarez’s distinguished 13-year, 32-fight career. Despite being a heavy underdog, he tore through the dangerous Brazilian before he knew what hit him.

At the core of the new champion’s display was lightning speed and ferocious power. Those attributes can be gained with functional strength training – which also gives him the endurance to fight for five rounds if the finish hadn’t come so quickly.

With this workout, you too can increase endurance, strength and power by adding functional muscle, which you can unleash in the cage to bully your way to victory.

Eddie Alvarez-inspired strength & conditioning workout

Deadlift

Reps: 8

With your feet shoulder-width apart and toes under the barbell, bend at the hip to grip the bar with your hands – shoulder-width apart. Breathe in as you lower your hips and flex at the knees. With your chin and chest up, drive through your heels, then pull your shoulder blades together and push your hips forward.

Clean

Reps: 8

Approach the barbell and complete the first phase of the movement in the same way you did the deadlift. Instead of pulling your shoulders back, drop your hips a second time to drive under the bar and turn your elbows under the weight to bring it onto your chest. Finish the lift by standing tall.

Bench press

Reps: 10

Lie on a flat bench under a rack carrying the barbell. Lift the bar from the rack and straighten your arms out to start. Breathe in slowly as you lower the bar to the middle of your chest. Pause, then breathe out as you straighten your arms to complete one rep.

PRO TIP: Lowering the bar should take twice as long as raising it.

Rope climb

Reps: 3

Sit on the ground with your legs together and the end of the rope between your legs, reach up with both hands and climb the rope, fist over fist. Try to keep your legs out horizontally in front of you as you climb to the top. Then lower yourself back to the ground.

PRO TIP: Don’t slide back down the rope.

Muscle-up

Reps: 5

Grip an Olympic ring in each hand. Do a pull-up, then transition into a tuck and immediately into a dip to complete one rep. Kick your legs to gain momentum through the first two phases of this movement.

PRO TIP: Use a false grip (grab the rings with your wrists above them) for an easier transition.

Weighted pull-up

Reps: 8

With a weight anchored around your waist, grab the bar with your palms facing forward, stick your chest out and pull yourself up until your chest touches the bar.

Med ball slams

Reps: AMRAP in 60 seconds

Take a heavy medicine ball in both hands. Breathe in as you lift it over your head and extend your body, then slam it into the ground in front of your feet as hard as you can as you exhale.

Resistance band tri-set

Hold the ends of an anchored resistance band in each hand and do these exercises consecutively. AMRAP in 60 seconds.

Reverse wood chops

Fix the anchor low. Keep your arms straight and pull the band up and across your body from your hip to above your opposite shoulder. Keep your arms straight throughout.

Shadow boxing

Face away from the anchor point at shoulder height, get into a boxing stance and throw fast punch combinations, but don’t sacrifice form for speed.

Alternating front lunge with chest press

Raise the anchor above head height. Face in the opposite direction with your arms out to the sides and your hands at shoulder height. Lunge forward, then arc your arms forward.