Issue 142
June 2016
Triathlon-inspired endurance training will have you sweating like Stockton siblings Nick and Nate Diaz and earning ceaseless stamina
Kevin Kearns
Boston’s own strength & conditioning guide has been sculpting athletes for 25 years and has helped 15 fighters prepare for the Octagon
Although they’re renowned as bad boys, the Diaz brothers are extremely disciplined in their training. It’s no surprise that Nick and Nate have consistently competed at the highest level because of the way they compliment their skills by keeping themselves in superb condition.
They’re equipped to tackle long-distance swimming, cycling and running through their triathlon training, which is outstanding preparation for MMA competition. As well as testing physical strength, endurance and flexibility, the sport also challenges your mind in each of those three areas.
Having your body and mind at the peaks of their powers is vital for mixed martial arts. It takes incredible fitness to traverse long stretches of water, tackle challenging terrain on two wheels, overcome miles of trails or fight through five rounds. It also takes an iron will to persevere through each of these when it would be easier to just give up. The mind is the most powerful weapon in the cage and you can prepare yours through a conditioning regimen that will push you to the limit.
Day 1
Morning
Running
20 minutes at 75% max heart rate.
Interval training
1 minute at 90% then 1 minute at 75% max heart rate for 5 sets
Cycling
10 minutes at 75% max heart rate
Interval training
1 minute at 90% max heart rate and 1 minute at 60% percent max heart rate for 10 sets.
Swimming
30 minutes at 70% max heart rate
Afternoon
Pad drills
5 x 5-minute rounds
MMA drills
5 x 5-minute rounds
BJJ drills
5 x 5-minute rounds
Sparring
3 x 5-minute rounds
Day 2
Morning
120 minutes cycling, running and swimming – split however you like – at 60-75% max heart rate. This is a real test of mental endurance.
Afternoon
Five rounds of each exercise. Work out for 45 seconds then rest for 15 seconds.
One-legged push-ups
Use a suspension trainer with your hands in the loops and one leg elevated.
Isometric pull-up
Loop a gi jacket over a bar, pull your chin above the bar and hold for as long as possible.
Box jumps
Jump forwards as you drive your knees high. Aim for 20-30 reps.
Battle ropes
Hold the ends of an anchored rope in each hand and alternate your arms up and down.
Atlas ball knees
Lie prone on the ball and push the ball out with your arms, then knee it as you pull it back.
Resistance band ground ‘n’ pound
Anchor the bands behind you and do alternating punches to the ground from your knees.
Atlas ball slams
Lift the ball to chest height, slam it to the ground and try to catch it on the bounce.
One-legged hops
Hop five times on each leg and switch. Use a trampoline if possible. Aim for 100 hops.
Coach Kearns says
“This is an extreme training program I’ve used for my high-endurance athletes”
