Issue 001
March 2005
In the style of the infamous Bas Rutten workout, this high-impact cardiovascular routine is designed to get fighters prepared by staging the routine over three five-minute rounds. This routine was shown to me by Bas when I trained with him in Colorado. For a full and detailed Bas Rutten workout containing many different routines visit www.basrutten.tv.
Depending on your fighting stance (for the purposes of this, our fighter is southpaw), orthodox fighters will obviously lead with the opposite hand so combinations will need to be reversed.
5 minute duration
- RIGHT JAB FOLLOWED BY LEFT KNEE
- RIGHT JAB, LEFT STRAIGHT, RIGHT KNEE
- RIGHT JAB, LEFT STRAIGHT, RIGHT HOOK, LEFT KNEE
- RIGHT JAB, LEFT STRAIGHT, RIGHT HOOK, LEFT STRAIGHT, RIGHT KNEE
- SPRAWL
- BREAK FALL
The combination numbers relate to the number of punches thrown. Each punch combination is followed by a knee. Obviously which knee it is depends on the last punch thrown. Fighters work like pulleys - the left up, the right down and vice versa. This routine is ideal for a group, with one member taking charge, shouting out commands.
Mix up commands 1 to 6 with ‘sprawl’ and ‘break fall’ and spread the whole combination over five minutes at an intense rate.
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