Fighters Only

Issue 146

October 2016

Fired up by the gold-medal heroics in Rio this summer? Then pull on your running shoes to enhance your strength and conditioning.

FO’s track-inspired strength and conditioning program is a simple way to boost your speed, endurance and power for mixed martial arts. All you need is a resistance band (or gi belt) and a training partner, and you’ll be able to keep a fast pace up for five rounds in the cage like Cain Velasquez when he’s not in Mexico City.

Warm-up

Complete three laps of a 400m track.

Lap 1: Walk at normal pace.

Lap 2: Jog at moderate pace.

Lap 3: Mix of heel walks, knee hugs, quad tugs, sidesteps, lunges and butt kicks.

Speed

100m sprint, 3-5 reps

Burst off the line, find your stride and drive for the line in the last few meters. Return to regular breathing between reps.

Shoulder press, 3 x 10-15 reps

Pike your body over your shoulders. Bend your elbows to lower your body, then extend your arms to complete a rep.

200m bursts, 3-5 reps

A longer sprint to increase speed endurance. Do each rep at 90% of your fastest pace. Walk to the start to recover.

Endurance

800m rounds, 3-5 reps

Aim to run two laps in fewer than five minutes. Return to regular breathing between reps.

Bleacher sprints, 3-5 reps

Run to the top of the bleachers using the benches, then walk back down the stairs to the bottom to recover. Keep moving.

Hanging sit-ups, 3 x 8-12 reps

Hook your legs over a barrier in the bleachers and crunch up so your torso is parallel to the ground.

Power

Resistance shuttles, 3-5 reps

Sprint at maximum effort for 50m with a teammate pulling you back. Walk back to the start to recover before the next rep.

Bleacher hops, 3-5 reps

As quick as you can, bunny hop (both feet together) up the bleachers on the steps and benches. Take a minute to recover.

Bleacher crawls, 3-5 reps

After the bleacher hops, bear crawl back down to the track by walking your hands and feet from bench to bench.

Recovery

Spend 10 minutes using a foam roller, focusing on your calves, quads, lower back and glutes.

PRO TIP

Get the most out of your runs by breaking them up into three stages. Run the first third flat out, cruise in the second, then accelerate to maximum effort in the final leg.