Issue 144

August 2016

A circuit to give you the stamina to keep going for a full fight when you tip the scales at 200lb-plus 

Kevin Kearns

Boston’s own strength & conditioning guide has been sculpting athletes for 25 years and has helped 15 fighters prepare for the Octagon

It’s always a challenge to train big athletes for MMA. Guys north of 200lb just aren’t the same as lightweights. They’ve got bigger muscles that burn up a lot of glycogen, oxygen and other fuels, which means they can gas out very quickly. It’s vital they build up the stamina to keep fighting to the finish of a fight.

This circuit will build fast-twitch type II A muscle fibers, which are essential for explosive power and helping you recover more quickly so you can last into the championship rounds. It’ll also help you burn calories to help you make weight and develop your mental strength. 

Do this circuit three days a week, taking a day’s between each session. Work for 35 seconds at each station, then rest for 15 before moving on the next one. Rest for a minute between rounds.

You can also make one day a week ‘fight day’ where you don’t take any rest between stations. Only take a minute after each round to simulate the stress of the fight. This will be as much about testing your mental strength and your physical ability to keep going as the minutes tick by. 

YOU WILL NEED

• Agility ladder or cones 

• Fitness trampoline 

• Suspension trainer 

• Battle ropes 

• Grappling dummy /kick shield 

1. High knees

Step along the ladder laterally, driving your knees up high and putting your feet into every box

2. In-and-outs

Move along the ladder, stepping laterally in and out of each square with both feet.

3. Power jumps 

Spring straight up like a box jump and land on the trampoline. 

4. Lateral power jumps 

Put one foot on the trampoline and jump sideways – replacing one foot with the other. 

5. Battle ropes 

Stand with your knees slightly bent and alternate your arms up and down.

6. Knee-on-belly GnP 

Put one knee on the dummy. Punch it a few times, then switch knees while pressing down on its shoulders.

7. Ground ‘n’ pound 

Stand holding the suspension trainer handles, lean forward slightly, then throw alternate punches toward the ground. 

8. Double down 

Raise the ropes and slam them down simultaneously. 

9. Suspension skullcrushers 

Lean back and, as you pull yourself up, cross the handles. Hold that position like you’re choking someone out.

Complete 3-5 rounds

Tailor your training time, depending on your fitness or whether you’re training for a title fight.