Issue 120

October 2014

Kevin Kearns, S&C coach to 15 UFC, WEC, Bellator and Strikeforce fighters, presents his best training tips. Looking to cut weight and not muscle all while focusing on functional MMA movements? Look no further.

One of the most difficult and often poorly managed parts of being a pro fighter is cutting weight. So many guys either abandon their training all together or simply don’t understand the body enough to make the right choices in the gym. 

Since muscle is active tissue and burns calories even at rest it’s important to preserve as much as possible for the weight cut, but then it’s also important not to add too much as muscle weighs more than fat.

This lends itself to the challenge of maintaining strength while also performing functional and sport-specific exercises during the most vital stages of a weight cut.

In the final weeks before a fight we at Burn With Kearns have found it very useful to have our athletes on a HIIT (high intensity interval training) type of protocol. Now before you roll your eyes and think CrossFit, HIIT training has been around long before that and Tabata training even became gym buzz words. 

HIIT training is an excellent way to maintain muscle mass and help athletes drop body fat and body weight while retaining core strength and sharpness.

And even if you’re not a professional fighter, you can utilize this formula and the workout prescribed here to lose weight, gain muscle endurance and retain your muscle mass. All while enjoying a fun, effective workout that won’t bore you into never 

using it again. 

Don’t be one of those fighters who is still lifting big in the final weeks before a fight. You don’t need more muscle mass in the closing stages, you just want to retain and refine what you have. Remember, extra muscle will only slow down your weight cut and make you weaker for the fight.

35:15 WORKOUT

The premise is to work from an increased work-to-rest ratio. Most workouts rest ratios people use are 2:1 (30 seconds’ work against 15 seconds’ rest). In the Burn With Kearns system we found it more effective when our mixed martial artists especially utilized a 35-second work, 15-second rest protocol. 

The principle specificity states that the sports training must reflect the activity to elicit the proper training effect. We based ours on a work to rest ratio of nearer 2.2:1. It may not seem like much, but it makes all the difference.

I’ve witnessed huge increases in the endurance of our athletes after introducing this slightly higher work-to-rest ratio. The formula is based on the amount of ‘real time’ in a fight. 

Many of the exercises developed in this workout resembled actual fight moves in the cage. The formula of nine stations for 35 seconds of work with 15 seconds rest and one minute break between each circuit worked effectively. This enabled the fighters to have increased endurance in the later rounds. 

Another benefit of this phase is the high caloric burn. We have clocked the caloric burn at 475 calories burned in 17 minutes with an UFC athlete wearing a Polar Heart Rate Monitor. 

Here s a sample program from our ‘Gas in the Tank’ workout. Reps are not to be counted as this is an all-out fight. Push for as many as you can in your 35 seconds’ work, then suck in air and rest for 15 seconds before hitting the next station. You can repeat this circuit as many times as you can manage.

GAS IN THE TANK: A nine station core-blasting, cardio-racing, MMA-themed S&C circuit.

1 Resistance wrestling shots

With a band wrapped around your waist, perform shots on your partner or dummy bag. This builds explosiveness in your shot and the posterior muscular chain of your body.

2 Wall crush or cage crush

With a stability ball and a partner, sit with your back up against a wall or cage and then place the ball between you. You try to stand while your partner pushes against the ball to keep you down.

3 Standing one-legged punches with bands

With the resistance band around your back or anchored behind you and an end in each hand, stand on one leg to work your balance as you fire off punches. 

4 Ground ‘n’ pound trampoline

Place one hand on a mini trampoline and in the other hold a small medicine ball. Work your way around the trampoline as you smash the ball. 

5 Knee drop BOSU punch

Stand with the BOSU in between your feet. As you drop onto it with your knee, throw a punch down also. Alternate either side.

6 Hip escape with Surge

Lie on the floor with the Surge device held up in front of you. Perform hip escapes either side.

7 Partner plank rows

In a plank position facing your partner, each hold onto either end of a resistance band. With one hand planted on the ground, pull straight back with the other and see who lasts the longest. 

8 Hammer punches

Grab a pair of hammers and simulate punching down on your opponent to really tax those shoulders.

9 Thai knees with stability ball

With your hands in a clinched position on a stability ball, pull the ball towards you and drive your knees into it.