Not many men can take the sort of punishment Frankie Edgar can and still manage to recover within 60 seconds, but it’s kind of what you come to expect from the former UFC lightweight champion.

Twice he was obliterated by Gray Maynard in the first round of their fights, yet he still managed to come back and give Maynard the fight of his life. So what makes Edgar such an unstoppable force? 

“He has that ability to break his opponents. It’s his will that he imposes on his opponents as he’s training which separates him from anybody else we’ve ever been around.” explains Rutgers University head wrestling coach Scott Goodale. Edgar often trains with Goodale’s wrestling team, not to only sharpen up his wrestling, but test how his stamina levels are against some of the East Coast’s most well conditioned athletes.

‘The Answer’ uses his seemingly bottomless gas tank to walk down his opponents – both mentally and physically – by outworking them until the lactic acid flows through the bodies of his foes and stings every sinew and muscle. Even though he’s talented in every area of mixed martial arts, even Edgar would admit it’s his incredible stamina which has brought him to the mountain top of one division. And 2013 saw him attempt to climb another, as he switched down to 145lb for a showdown with champ José Aldo in UFC 156.

So how does an athlete not only become fighter fit, but obtain the otherworldly level of fitness Edgar has accomplished? Here's a clue - below is the conditioning circuit he regularly uses to ensure he gets into premium shape for his battles inside the UFC’s Octagon.

FRANKIE EDGAR STAMINA WORKOUT

A: PRE-WORKOUT

Edgar completes a 10-minute light plyometric warm-up with static/ballistic stretching before every session.

B: CIRCUIT TRAINING

Edgar will visit each round twice in one session, with each individual round consisting of two sets throughout. Perhaps aim to do one set of each round first, before taking on Edgar-level conditioning.

ROUND 1

  • Flat-back one-arm press with 16kg kettlebell ­– eight reps with each arm
  • Ladder runs – one full rotation
  • Ball twist (legs on ball, sweep each leg under body) ­– six reps each leg
  • Plate drag (feet on plate, use arms to drag) – 45lb plate, 20 yards
  • One-legged squats on box – eight reps on each leg

ROUND 2

  • Flat-back one-arm press with 16kg kettlebell ­– eight reps with each arm
  • Ball twist – six reps each leg
  • Ladder run – one full rotation
  • Plate drag – 45lb plate 20 yards
  • One-legged squats on box with 20lb dumbbell – eight reps on each leg
  • Ladder run.– one full rotation

ROUND 3

  • Flat-back one-arm press with 16kg kettlebell ­– eight reps with each arm
  • 30-foot ladder run with burpee at the end – one full rotation
  • Ball twist – six reps each leg
  • 30-foot ladder run – two full rotations
  • Plate drag – 45lb plate 20 yards
  • 30-foot ladder run – one full rotation
  • One-legged squats on box with 20lb dumbbell – eight reps on each leg

C: STRENGTH & CONDITIONING CIRCUIT

Edgar has four rounds in his S&C circuit, which he completes twice, and twice throughout, which means he completes 16 individual rounds. Halve that amount for starters – and see how you figure.

ROUND 1

  • Barbell (135lb) bench press with resistance bands – 16 reps
  • Explosive standing linear chest press (hammer machine) – 20 reps, 45lb plate each side
  • Standing jump in resistance-band suit – 24 jumps
  • High box jumps – seven reps
  • Pull-ups – 21 reps
  • Jump slams with 35lb med ball – eight reps

ROUND 2

  • Barbell (135lb) bench press with resistance bands – 12 reps
  • Single-arm explosive standing linear press – 16 reps with right arm only
  • Standing jumps in resistance-band suit – 18 jumps
  • High box jumps – six reps
  • Pull-ups – nine pull-ups (switch grips from.pronated to supinated on each rep)
  • Jump slams with 35lb med ball – seven reps

ROUND 3

  • Barbell (135lb) bench press with resistance bands – seven reps
  • Single-arm explosive standing linear press – 19 reps with left arm only
  • Standing jumps with hands attached to body – eight reps
  • High box jumps – six reps
  • Pull-ups – 15 reps (no grip switch)
  • Jump slams with 35lb med ball – seven reps

ROUND 4

  • Single-arm bench press (65lb) on exercise ball – eight reps
  • Rack chins – 12 reps
  • Vertical lunge jumps – 12 reps
  • Push-ups with dumbbell (50lb) row – 12.reps
  • Plate drag (45lb) – 40 total yards
  • Clapping push-ups – six reps
  • Rack chins – 10 reps
  • Single-arm bench press (65lb) – eight reps

D: POST-WORKOUT STRETCHING

At the end of the session, Frankie will do a 10-minute stretching routine with a foam roller. 

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