A Great Conditioning Workout worthy of a UFC Champion. This is Brandon “The Truth” Vera’s conditioning circuit for UFC 105. According to the description from theAlliance Gym Channel  this workout is 1 hour and 1 minute long. It is a series of workouts consisting of a variety of ladder agility drills, rope pulling, tire flipping , medicine ball burpees, and weighted walking.

If this was to go on for an hour, I think this whole circuit is performed for at least five rounds. It also depends on the interval in between each workout. In this video Brandon seem to have little or no rest period in between each workout. Having no rest periods in between will really push your conditioning but you can add 10 to 30 seconds rest in between each circuit to gauge your level of conditioning. Remember our little quote? Don’t Train to Fail Train To Do One More Rep of each exercise. The key to these conditioning exercise is succesful completion of the circuit.

If you want a hardcore MMA Workout just like Brandon’s check out this MMA Training Plan for a complete workout guide.

Wanderlei Silva gives anaerobic training a whole new spin by actually eliminating air passage from his nose and if that wasn’t hard enough he further limited the intake of air with a snorkel. This workout will make your body crave for oxygen and will definitely tire you a lot faster. Don’t try this without supervision because you could totally pass out while doing this.  This shows you how crazy Wanderlei’s conditioning is. But do you need to block your nose with a tape and breathe through a snorkel to enjoy this workout?? no. You could totally copy the workout he does but tone it down a bit to a more doable routine.

If you want a complete MMA Workout Plan just like Wanderlei Silva’s, then watch this presentation.

Wanderlei Does this entire circuit for 25 minutes  four times a week, with a 45 pound vest. If you think you can breeze through this course with a tape on your nose and breathing through a snorkel do it, but if you can’t, then don’t force it, doing so will most likely lead to failure of this circuit. Quote of the Day; Don’t Train to fail, train to do one more rep of each exercise. The goal here is to finish the entire circuit within allotted time which is 25 minutes, now this could be modified to your level as well, you can make it longer or shorter. The vest and the snorkel were just added to make it harder. The weights need not to be exactly the same as his either. So it’s totally fine to do this workout without it, besides with the interval of each circuit it’s pretty hard already.

For that matter here is Wanderlei Silva’s Workout, feel free to copy it and print it so you could easily remember:

Wanderlei Silva’s Circuit Training:

Duration: 25 Minutes 4 x A week.

Each Circuit Ends with a 40 Second Break

Circuit I:

1.  Clean and Jerk

• 8 Repetitions , weight: 110 pounds

2.  1 Meter Jump

• Perform as many 1 meter jump as you can within 30 seconds

3.  Punching Machine

• 15 Repetitions , weight 55 pounds

4.  Jog 3 Flights of Stairs

Rest for 40 seconds

Circuit II:

1.  Pull Downs

• 12 Repetitions, weight 198 pounds

2.   Resistance Sprints

• 4 Shots

3.  Plyometrics 30 Seconds (Lateral Box Push Offs)

4.  3 Flight of Stairs

Circuit III:

1. Clean and Jerk

• 8 Repetitions , weight: 110 pounds

2.  Pulldowns

• 12 Repetitions, weight 198 pounds

3.  5 Sprawl Drills

4.  Jog 3 Flights of Stairs

Now Circuits 1 and 2 should be done twice while Circuit 3 is done three times, all of this in 25 minutes. Enjoy.

Feel free to modify it to make your own perfect workout. You can add more sets, decrease the resting time, add a resting time in between workouts etc. The key here is finishing the circuit within the alloted time while following the correct interval.

Photos Courtesy of Sherdog.com

Wanderlei Silva’s strength and conditioning coach Rafael Alejarra walks you through the importance of having training plan. Rafael Alejarra is very technical when it comes to training his athletes and you could see it in this video how he uses measurable data to gauge the level of conditioning of the mma fighters in his camp.