Last December, we gave you a small sample of what an Ultimate Fighter’s workout might be like. This month, we offer you an even tougher training plan, direct from the set of Spike TV’s The Ultimate Fighter show, featuring last season’s winner, Mac Danzig. The program is broken down into three days; each workout is performed as a circuit.
Training one full-body exercise after another with little rest in between not only burns up calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You’ll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight.
In addition to working nearly every muscle at once, most of the exercises provide a severe challenge to your balance, building core strength as well as champion-worthy abs. If you’re a UFC fan, you’ll notice that many of the moves look similar to fighting techniques you’ve seen in the Octagon.
The Thai clinch rollout replicates pulling an opponent’s head down for a knee strike. The band smackdown prepares you to stuff an opponent’s takedown attempt. And of course there are the various dumbbell punches. After four weeks on this program, you may not want to step into the Octagon yourself, but you’ll at least look like you could.
Frequency: Perform each workout (A, B, and C) once per week, resting at least a day between each session.
How To Do It: Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you’ve finished the last exercise in a workout, repeat the process until you’ve completed three circuits. Over time, build up to five circuits.
Weight: Except where otherwise noted, use the heaviest weight that allows you to complete all the prescribed repetitions for each set.