Issue 102
Rory MacDonald is widely accepted as being part of an elite group considered the future of mixed martial arts. The young Canadian welterweight is one of this new generation of mixed martial artists who never gravitated from one art, but have cross trained them all from day one of his training.
And it’s not just martial arts where 24-year-old ‘Ares’ is proving to be multifaceted either, his strength and conditioning routine is equally as dynamic, under the watchful eye of longtime strength coach Jon Chaimberg.
From his base at Adrenaline Performance Center in Montreal, Chaimberg works with some of the very best athletes in North America, using cutting-edge equipment and old-school values of hard work and dedication.
Speaking about the sessions he has with MacDonald, Chaimberg says: “Rory has a great work ethic and we’ve worked together for a very long time now, long before he even got into the UFC. He’s a dedicated athlete and he’s a very serious and super-motivated kid.
“Over the years he’s gotten stronger and put on way more muscle mass. He’s not breaking down as much anymore, and is far more durable now. His volume is very high, he never stops, ever, and so the quality of the work we do together ensures he never gets hurt and doesn’t have to take time off.”
Rory MacDonald hasn’t become one of the UFC's hottest commodities by chance. He’s worked hard to get into the top 10 at 170lb, and his outstanding 15-1 pro record is littered with show-stopping performances and energized, one-sided rounds of competition.
War inside the Octagon takes strength, skill and speed and so S&C coach Jon Chaimberg understands the importance of sculpting an athlete who is both quick and explosive on his feet, but also strong up top and capable of manhandling and outstriking his opponents.
Here’s a typical workout Rory may run through on any given S&C day with Chaimberg over at Adrenaline Performance in Montreal.
NEW TECH ONE:
Rory uses the Vertimax trainer for resistance jumps and movements, thus adding increasing opposing forces to his motions so when he’s not hooked up his twice as fast and explosive.
FOOTWORK DRILLS:
Speed and turn of pace are imperative to a good footwork session, with a focus on activating core strength and explosive speed and power. For this set of exercises you’ll need around a 25-meter stretch of gym or turf.
1: TURNING SPRINTS
Starting in the middle, jog to one end before spinning 180-degrees and sprinting back towards the middle. Decrease speed as you approach the opposite end before repeating the spin and sprint burst on arrival. Sets: 3, Reps: 6.
2: EXPLOSIVE CONES
Lay out cones in a zig-zag formation and sprint around the outside of each one. Sets: 5, Reps: 2.
3: LOW HURDLES
With the hurdles bunched together tightly, bunny-jump from one end to the other. Sets: 5, Reps: 2.
4: HIGH HURDLES
Measure out the hurdles correctly, and aim to jump over all in one motion, feet together and without taking a second bounce in between. Sets: 5, Reps: 2.
5: LADDER DRILLS
Mix up your ladder drill skills by varying the number of steps in and out of the squares on each run. Sets: 5, Reps: 2
NEW TECH TWO
Rory utilizes the Concept2 SkiErg that works the entire body through a pulling motion – almost like a stand-up rower. Inspired by the sport of Nordic skiing, each pull engages the arms, shoulders, core and legs.
UPPER-BODY WORKOUT:
Again, speed and power are key to activating the upper body for combat sports. Ensure you’re performing each exercise safely and correctly first before adding additional weight.
1: BATTLING ROPES
Mix up your variations as much as possible, but focus on big movements and speed. Aim to complete a full five minute round by dropping 30 secs rest in between each minute. As you improve, reduce the rest periods. Reps: 5, Time: 1 Minute.
2: WEIGHTED PULL-UPS
Form first, weights later. If you're capable, add weight to enhance this classic strongman staple. Aim to increase the number of pull-ups with each rep. Reps: 5, Time: 30 Seconds.
3: MONKEY BARS
Most new training facilities offer monkey bar pull-up stations, and moving from one bar to another in between pull-ups is great for strength and mobility training. Reps: 5, Time: 30 Seconds.
4: LAYING PULL-UPS
Using a suspended barbell or AirFit trainer perform perfect pull ups. Too easy? Then add weight to your chest with a medicine ball or heavy bag – like Rory does. Reps: 5, Time: 1 Minute.
5: WEIGHTED SLED PUSH/PULL
Using a sled, push and pull it from one side of the gym or field to the other. Add weights (or people) for extra resistance.
Reps: 10, Distance: 25M.
6: MED BALL THROWS
Lie on your back with a coach or training partner standing over your shoulders. Push the heaviest medicine ball in the gym up to him to catch, before receiving the drop and repeating. Aim for one continuous fluid motion. Reps: 5, Time: 1 Minute.
...
