Issue 141
May 2016
Saddle up and take a ride down to Donald Cerrone’s BMF Ranch for a concentrated cardio combo circuit
Donald Cerrone is one of the most active fighters on the UFC roster. That’s largely because he’s always willing to step in on just a few weeks’ notice to fight anyone, which he’s able to do because he’s in shape all-year-round and ready to go at the drop of his ‘Cowboy’ hat.
Cardio is the cornerstone an MMA skill set is built on. Without a substantial gas tank you’ll struggle to keep up with the killers in the cage – especially those that populate Cerrone’s weight classes of lightweight and welterweight, which are sport’s deepest divisions.
This workout is a combo-based circuit that will push your conditioning to the limit, but all that hard striking – plus the between-rounds cardio acceleration – will prepare you to have the stamina and strength to fight a hard 15 minutes, whenever a promoter calls.
The Magnificent Seven
Do each combination for two minutes, then rest or do a cardio acceleration exercise between rounds
Combo 1. Left hook, right straight, left kick
Cardio acceleration: 45 seconds
Combo 2. Front kick, right elbow
Rest: 90 seconds
Combo 3. Jab, right straight, left hook
Cardio acceleration: 45 seconds
Combo 4. Left hook, right kick
Rest: 90 seconds
Combo 5. Jab, right straight, left kick
Cardio acceleration: 45 seconds
Combo 6. Front kick, right kick
Rest: 90 seconds
Combo 7. Left knee, right knee, left elbow, right elbow
Cardio acceleration
Do dumbbell hammer curls with light weights between rounds to increase the intensity of your workouts and keep your heart rate elevated. You’ll fatigue your arms and break down muscle fibers. During your recovery they’ll repair stronger, which will help you throw more punches in the last seconds of a round.
Technique tips
Jab: throw the punch from your chin and pull your arm straight back to your fighting stance.
Right straight: keep your left hand tucked to your chin and put weight on your back leg to maintain balance.
Left hook: rotate your hips for more power and aim to land with your index and middle knuckles.
Kicks: aim to strike the bag with the middle of your shin. Switch stances for left kicks.
Front kick: strike the bag with the ball of your lead foot at chest height.
Right elbow: step forward as your throw the strike and rotate your hips for more power.
Knee: switch stances to throw a left knee and thrust your hips forward to generate more power.
Southpaws: switch sides for each strike to suit your stance.
