train like tesla

(this guy knew a lot about energy)
all things being equal the strongest one wins.
I've heard this again and again, naturally since the world I swim through is full of guys always trying to become stronger and sell their stronger is better ideology.
I DO agree with this 100%
but
almost nothing is equal.
I have trained a lot of fighters over time and one thing I'm big on is the importance of relative strength, maximal strength and the ability to end a fight quickly.
This article is not more about strength training however, its about energy. Sometimes, the guy or gal, who can dig deep into the tank is the one who comes out on top whether all other things are equal or not. That fighter who just keeps on chugging, getting up time and again. You know, your opponent is bigger, stronger, more experienced, hell, just plain better, but if you can endure, eventually they will get tired and you can go home with the belt or purse or inflated ego, whatever.

when Ortiz went up against Shamrock, it was Ortizs' energy levels (his astounding amount of cardio fitness) that overwhelmed Shamrock
The ability to create movement, slowly wearing down your stronger opponent, grinding away, until they just have nothing left.
'so how do I get energy like this' How do you become a big cat instead of a paper tiger?
move!
continuous motion.
when I'm training fight specific I always put in one more minute, one more round.
when we are not doing fight prep, we work 20 min circuits. my rule, if you can go for 21 min. then the first 20 weren't hard enough.

I like to start with some heavy work ( pick up heavy stuff- my number 1 rule) in the 1-3 rep range then jump into other exercise where we watch the clock or sprint; the rest period is spent with the jump rope.

i also try to hit the whole body and develop exercise that will accentuate the athletes ring performance.

good coaching, with these grueling routines, is very important, proper exercise technique must be maintained and the athlete must keep going. no surrender. a constant reminder, go, go , go , push, push, push.

music can be beneficial too, not wayne newton, but some alice in chains, drop kick murphys, metal church....



here's some evolutions we have used:
exercise reps rest
deadlift 1-3 0
sprint 1 0
pushups 10 0
jog 1 *
*continue for the duration of 1 round, rest one minute then repeat. ( start with 3 sets working up to 5 )

floor press 3-5 0
pull ups 10 0
stone lift/carry 1 0
sprint 1 0
kneeling pile drivers 6 30 sec.**
** if at all; 5-6 sets

jump rope 1min 0
bear crawl 1min 0
jump rope 1 min 0
bag work (arms) 1 min 0
jump rope 1 min 0
bag work (legs) 1min 0
3 sets; no rest


squats 20 0
hanging leg raise 6 0
pushups (rings) 7-9 0
one arm row 3 0
other arm 3 0
bag cleans 20 0
one arm db floor press 3 0
squats 20 as long as it takes.
2 sets, if your bad to the bone
( remember, the first set of squats should make you want to quit, you have to do a gut check and finish the rest of the routine)

these evolutions should be put into your program along with your regular strength training. about twice a week depending on your recovery abilities. they can be used on different days, later in the day, or at the end of a heavy session. if you choose to do this after a heavy session, make sure that session doesn't last longer than half an hour. maybe you choose to do one of these circuits every sat or sun? then head to the beach, river, swimming hole, pool.... as fights come up and training focus changes these routines should be usable right up until the week before fight night.


alternatively, if you just wanna burn fat, well, these routines will do that too.
once again i will reiterate, if you can go over 20 min. you've been goofn' off!

this is the kind of training i call 'gut check'. its tough and its designed to push the limits of your capabilities.
it requires max strength as well as endurance. it requires mental toughness and the ability to think and concentrate while winded.
it develops your ability to continue digging deep when the well is empty, to go further than the guy who is more skilled or stronger or faster. Even when things aren't exactly even, sometimes its the last one sparking that takes home glory.