Fighter Workout: Total Body Strength w/ Ian McCall

 by Corey Beasley

Most of the athletes that I train, work with me 2-3 days per week. The rest of their sessions are skill related, including wrestling, jiu jitsu, muay thai, boxing, sparring, etc. Depending on the person, their fight date, and other variables, we can adjust what type of workout we use to get that athlete ready.

The workout below is a sample of one of our recent strength days w/ Ian McCall.

Warm Up  (10-15 Minutes)

Foam Roll - calves, quads, groin, glutes, middle of the back, lats, shoulders.
3 Way Ankle Drill
Worlds Greatest Stretch
CARS - Shoulders and hips
Push Up Plank w/ Shoulder Touches
Mini Band Hip Series
Crawling
Run, Shuffle, Carioca, Skip

SAQ  (10 Minutes)

1a. Rotational Ladder Drill - Down and Back
1b. Pivot Med Ball Throws - 5 reps per side

*Do 3 sets, moving as quickly and explosively as possible.
** Rest 1-2 minutes between sets

Strength  (40 Minutes)

1a. Staggered Stance Zercher Good Morning
1b. Half Kneeling Landmine Press
1c. Thoracic Bridge

*8 reps of each exercise, 3 sets.
**Rest 2-3 minutes between sets

2a. Asym. Split Squat
2b. Single Arm Suspension Row
2c. Indian Club Figure 8s

*8 reps of each exercise, 3 sets.
**Rest 2-3 minutes between sets

3. Asym. Rack Carry

*100ft per side, 3-4 sets each
**Rest 1-3 min between sets