Brock Lesnar entering the UFC reminded Dana that one; they needed to make new gloves to fit Brock’s lunchboxes he calls fists and two; a nice reminder that UFC is not in any way affiliated with WWE. People have made fun of Brock’s MMA skills ever since he decided to join the UFC. But after dominating Frank Mir at UFC 100 and beating Randy Couture at UFC 91, this monster must be doing something right other than, of course, being ridiculously big.
For someone weighing 265 pounds Brock can seamlessly combine power, speed, and explosiveness into a complete package of big man hurting. Thus making him a force to be reckoned with in the UFC Heavyweight Division.
Now without further ado, let’s check out Brock’s mma workout. If you want a comple MMA Workout program yourself and become a lean and mean fighting machine just like Brock then check this complete MMA Workout Program.
Lesnar is on a high calorie, high protein and high carb diet. He also makes it a point to drink a minimum of 1 gallon of electrolyte rich water per day. Drinking water with electrolytes replenishes your body much better than just drinking plain water, because it not only rehydrates you but brings back your fluid and electrolyte balance resulting in better recovery and thus better performance during your mma training.
Duration: 1 Hour
Leading up to a fight these exercises need to be conducted with less weight, higher intensity that will also work on overall conditioning.
Day 1: Chest & Triceps
- Bench Press: 6 Sets 12 Reps
- Incline Dumbell Press:4 Sets 10 Reps
- Dumbell Flyes:3 Sets 8 Reps
- Cable Crossovers:3 Sets 8 Reps
- Triceps Dips:4 Sets 10 Reps
- Triceps Pushdowns:4 Sets 10 Reps
- Skull Crushers:3 Sets 10 Reps
Day 2: Back & Biceps
- Wide-Grip-Pull-Up:4 Sets 6 Reps
- Medium-Grip-Pull-Up:4 Sets 6 Reps
- Narrow-Grip-Pull-Up:4 Sets 6 Reps
- Seated-Cable-Row:4 Sets 6 Reps
- Stiff-Legged-Dead-Lift:4 Sets 6 Reps
- Dead-Lift:4 Sets 6 Reps
- Preacher Curl:4 Sets 6 Reps
- Hammer Curl:3 Sets 10 Reps
- Incline Dumbell Curl:3 Sets 10 Reps
Day 3: Shoulders
- Overhead Barbell Press:4 Sets 10 Reps
- Seated Dumbell Press:3 Sets 10 Reps
- Dumbell Front Raise:3 Sets 10 Reps
- Dumbell Lateral Raise:3 Sets 10 Reps
- Smith Machine Upright Row:4 Sets 6 Reps
- Dumbell Front Raise:3 Sets 10 Reps
- Barbell/Dumbell Shrug:4 Sets 6 Reps
Day 4: Legs
- Leg Extension:3 Sets 10 Reps
- Leg Curl:3 Sets 10 Reps
- Narrow-Stance Smith Machine Squat:4 Sets 6 Reps
- Medium-Stance Smith Machine Squat:4 Sets 6 Reps
- Wide-Stance Smith Machine Squat:4 Sets 6 Reps
- Leg Press:4 Sets 6 Reps
- Stiff-Legged Dead Lift:4 Sets 6 Reps
Duration: 4 Times a Week
- 5 1 minute Rounds
- 5 1 minute Standing Drills
Striking and Ground and Pound Training
Duration: Twice a Week
- 5 X 5 minute Rounds
- 1 minute Breaks
- 25 Total Minute Workout
Muscular & Cardio Intense Endurance Training
1st Round: Pushing Muscular Endurance – 1 Minute
- Spiderman Push-Ups
- Plyo Push-Ups
- Mounted Punching
- Tire Push
- Hand Switch
2nd Round: Pulling Muscular Endurance – 1 Minute
- Recline Pull-Ups
- Bodyweight Pull-Ups
- Pulling/Pushing Tire
- Jumping Pull Ups
- Heavy Bag Twirl
3rd Round: Cardio Endurance Training – 1 Minute
- Airdyne Bike (70 rpm)
- UBE Machine
- Incline Treadmill (as steep as possible)
- Windsprint Bike (standing full time)
- Airdyne Bike
4th Round: Hybrid Strength Training
- Jammer Machine
- One arm Sledge Hammer
- Medicine Ball Sprawls
- Bear Crawls
- Transition Station
5th Round: Most Intense Round – No Rest Periods
- Airdyne Bike (70rpm)
- UBE Machine
- Incline Treadmill (as steep as possible)
- Windsprint Bike (standing full time)
- Airdyne Bike
