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