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UFC Training Workouts

UFC athletes use various training methods for total body conditioning and peak performance and draw from various disciplines and techniques, including boxing, wrestling, jujitsu, kickboxing and karate. Cardiovascular training, circuit training, grappling, sparring, weight training and body-weight training are part of UFC workout routines.

Randy Couture Workout

Randy Couture has held the UFC world heavyweight title three times and the light heavyweight title twice, according to UFC. Couture’s workouts consist of conditioning and fighting technique exercises, as well as sparring, grappling and strength training. He emphasizes strict form and endurance. Couture’s grappling circuit helps improve strength and conditioning and only requires a barbell. The workout consists of seven exercises: bent over rows, upright rows, military presses, good mornings, split squats, squat push presses and stiff-legged dead lifts. Couture recommends six sets of the exercises with a 60-second break between each round.

Matt Hughes Workout

Nine-time UFC world welterweight champion Matt Hughes' most notable skills include wrestling, takedowns and physical strength. Running, stretching, strength training, grappling and sparring make up the majority of his regimen, according to To create a Hughes-style workout, select four exercises for each targeted muscle group. For example, try lunges, squats, leg press and leg extensions if working the legs. Perform four sets of each of the four exercises. Aim for 15 reps on the first set, 10 to 12 reps on the second, six reps on the third and 10 to 12 on the fourth. Incorporate Hughes’ UFC strength workouts as you create a unique training plan.

Ryan Bader Workout

Ryan Bader won “The Ultimate Fighter” title on Season 8 of the show and subsequently earned a UFC contract. Bader's workouts consist of functional training with quick, explosive exercises, according to UFC. Each workout lasts for 45 to 60 minutes, and unique exercises are frequently introduced to keep the muscles progressing. To attempt one of Bader’s workouts, begin by sprinting on a treadmill at a 12 percent incline for 60 to 80 seconds. Then perform 15 to 20 reps of one arm kettle ball swings on each side. Move on to leg kicks and perform 30 kicks per leg on a pad or heavyweight bag. Then perform as many pull-ups as possible. Follow with three rounds of jumping-burpee combos for 60 seconds each. Finish with static pull-ups, holding each for 30 seconds.

About the Author

Sunny Griffis, a certified performance technologist, is a fitness coach who has been a professional writer since 1998. Her work can be seen in online and print publications such as "Family Fun," "Cappers," "Rutherford Woman Magazine" and "Healthy Family Magazine." She holds a Bachelor of Arts in metaphysics from AIHT, and a CPT certification from NFPT.

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