Issue 135
December 2015
Master UFC middleweight title challenger Luke Rockhold’s speed and agility circuit to fight your way into contention
TOP CONTENDER
Luke Rockhold is scheduled to challenge Chris Weidman for the world middleweight championship at UFC 194 in Las Vegas on December 12th.
Luke Rockhold doesn’t have time to rest. He’s knocked out and submitted four of the UFC’s top middleweights to finally secure a shot at the UFC world title, so he’s not about to let the opportunity pass him by. Even when he’s on the road for a media trip to Los Angeles, California, he finds the time to train at Global Fitness in Gardena.
While he’s away from the mats and mitts of his home gym – American Kickboxing Academy in San Jose – Rockhold focuses on speed and agility with one of his taxing strength and conditioning circuits before diving into a dynamic stretching routine with the Swiss ball.
It’s a workout that hones his whole body and helps keeps him in shape all year round, which he needs to do to stay at the top of his game and be able to unleash the ruthless striking and grappling that has helped him record 12 of his 14 career wins via stoppage.
Rockhold says: “This is the kind of workout I’ll often do if I’m on the road alone, but I may also do something like this a couple of times a week during a fight camp.
“It’s good for my conditioning and really opens up the muscles, while the stretching routine is a fun way to finish while also being taxing.”
Line sprints
Timed x 3 sets
Mark out four lines with tape, each 10ft apart. Sprint from the first to the second line, touch it with your hand, then return to the start. Do the same for the third and fourth lines, then run across the start line to finish.
Crossover battle ropes
1 min x 3 sets
Hold one end of a rope in each hand at waist-height with your legs shoulder-width apart. Move both hands out from your body, then bring them back in front of you and cross them over in one fluid motion.
Med ball wall slam
10 reps x 3 sets
Stand side-on to a solid wall, about five feet away, holding a heavy medicine ball. In one motion twist your hips and throw the ball hard at the wall. Retrieve and repeat. Do five reps, then switch sides.
Front plate raise and press
10 reps x 3 sets
Squat down to pick up a single barbell plate, then rise and curl it to your chest, keeping your back straight. Straighten your arms to press the plate up, then reverse the movement along the same path.
Around the world
10 reps x 3 sets
Hold a barbell plate above your head, then rotate it around your head in one motion. Do five clockwise rotations and five counter-clockwise to complete each set.
Box jump
5 reps x 3 sets
Stand with your legs shoulder-width apart in front of a box. Sink into a partial squat and swing your arms back, before jumping up onto the box, landing on both feet at the same time. Step down and repeat.
Ickey shuffle
5 reps
With an agility ladder stretched out in front of you, skip forward through the ladder on the tips of your toes to minimize ground contact. The pattern is two feet inside, one foot outside. Both feet must enter the square before one moves to the outside – left to the left, right to the right.
WARM DOWN: SWISS BALL DYNAMIC STRETCHING
Do each exercise for five minutes, ensuring maximum stretch without feeling discomfort
Rollouts
Balance with the ball under your knees and rest your hands on the ground out in front of you. Slide forward, staying balanced on the ball until your arms are stretched out in front of you, then walk your hands back to the start position.
Twists
Lie on the ball and balance with both palms on the floor. Twist your hips as far as possible in one direction, then the other.
Skywalkers
With the ball under your feet and your hands spread out in front of you, control the ball with the toes of one foot, raise your other leg into the air and point your toes as high as you can.
Knee balance
This one takes a little practice. Kneel onto the ball and feel your core burn as you control your balance.
Standing spins
Once you’ve perfected the knee balance, try standing on the ball and spinning 90 degrees without falling
ROCKHOLD SAYS
“This stretching routine is also a great core workout and an ideal finisher following a good strength and conditioning session.”
PRO TIP
Try taking a little air out of the ball to allow your weight to compress it and give yourself a greater surface area to balance on.
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