Issue 108

December 2013

FO reviews the preparation behind Cain Velasquez’s UFC heavyweight title trilogy fight with Junior Dos Santos.

Watching Cain Velasquez go through his regular daily grind is both humbling and stupefying in equal measure. The Mexican-American is a dynamo of energy and commitment. Three sessions a day, five days per week, he toils in the gym. It’s relentless, repetitive, yet, as he’s proven, a requisite for success. 

A two-time UFC heavyweight champion, with a young family and an entire nation in his corner, Velasquez is a pioneer in the modern-day heavyweight division. Fast, agile and with fitness to spare, he and big rival Dos Santos are the new breed of heavyweight athlete that’s taking MMA to the next level.

In an FO exclusive, we check in at Cain’s home base, American Kickboxing Academy in San Jose, California, and review the work he gets done over at his S&C gym of choice, Joe Grasso Elite Training, 15 minutes across town. This is no ordinary heavyweight regime. Everything, including his diet, is meticulously planned and considered.

It’s this attention to detail and commitment to the cause that has singled Velasquez out as a future legend in MMA. Think you’re fit to fight? Think again, this is strength and conditioning UFC superstar style.

VELASQUEZ’S WEEKLY TRAINING SCHEDULE

Mondays, Wednesdays & Fridays:

8am–9.30am: Weight training

12pm–2pm: Grappling sparring (5 x 5 min rounds, wrestling or jiu-jitsu)

6pm–7pm: Striking training (pads and bags) + cardio (10-mile run)

Tuesdays & Thursdays:

8am–9.30am: Kettlebell training

12pm–2pm: Grappling (wrestling and jiu-jitsu)

6pm–7pm: Stand-up sparring (5 x 5 min rounds) + cardio (10-mile run)

Saturdays & Sundays:

Rest

TYPICAL WEIGHT TRAINING ROUTINE:

Legs 

Squats: 5/3/1 reps x 3 sets

Leg press: 10 reps x 3 sets

Chest 

Bench press: 5/3/1 reps x 3 sets

Inclined press: 10 reps x 3 sets

Back 

Dead lifts: 5/3/1 reps x 3 sets

Pull-ups: 10 reps x 3 sets

Shoulders 

Overhead shoulder press: 5/3/1 reps x 3 sets

Supersets (front raise, side lat raise and.upright row): 10 reps x 3 sets

Triceps 

Dips: 10 reps x 3 sets

Tricep push-down: 10 reps x 3 sets

Biceps 

Power curls: 10 reps x 3 sets

Concentrated curls: 10 reps x 3 sets

CAIN'S DAILY FIGHT CAMP MEAL PLAN:

Meal 1: Egg whites and oatmeal

Meal 2: Protein shake/meal replacement drink

Meal 3: Chicken breast, sweet potato, broccoli and brown rice

Meal 4: Similar to ‘Meal 3’

Meal 5: Protein shake/meal replacement drink

Of his weekly workout, Cain says: “My Monday, Wednesday.and Friday lunchtime workouts are the hardest as I’m going in against multiple training partners and fighting each one. Each fighter that comes at me is fresh and that really takes a toll on you and your body – it gets you tired and it really makes you dig deep and work hard to get through it. It’s the worst and sometimes I hate going through it, but it is the most beneficial part of my training.”