I just did the Randy Couture workout again tonight and added some new videos to this article. WOW, it’s a hard barbell complex workout. Mack used a 75 pound barbell and I use a 70lb barbell. We did 8 reps on each exercise and did 6 rounds in total.
Instead of taking a 60 rest after each round we filled the time with a figure 8 abdominal exercise for 30 reps. Just take a medicine ball and loop it in-between your legs in a figure 8 pattern as you balance on your butt. Give it a shot.
You can do the Randy Couture workout if all you’ve got is a barbell and you want to get into MMA fighting shape or even if you are a weekend warrior. I’d start with the 45lb empty bar and work up. That way you won’t fall into the toilet the next day from deathakiss soreness.
Randy Couture Workout for MMA Conditioning
Do all of this MMA workout without letting go of the bar for the best conditioning effect:
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
1 minute’s rest. Do 3-5 sets depending on how much you feel like puking. This’ll build up good grappling muscle and help your cardio. If you’re confused about any of the exercises in this workout, let me know, I probably already have a video of it.
And the actual video of Randy Couture doing the above workout for some MMA Conditioning has been removed from youtube but here is another demo of the workout.
And Randy Talking Us Through It With Another Demoing:
Here is a video of Randy Actually Doing The MMA Conditioning Workout Himself
Can you imagine getting in a MMA conditioning workout with Randy Couture? A trainers dream!
Update* I actually had to come back and write this in. My buddy Mack and I went and watched Randy Couture fight at UFC 74: Randy Couture vs. Gabriel Gonzaga. Man that guy is fast, he never stopped moving and it’s not the same watching Randy move on TV. Anyway, we were pretty stoked and tried to get in a workout at his gym in Las Vegas..it was sunday and they were closed. Lucky for us we were on a plane the next day to Florida to go get crossfit certified (another great source for MMA workouts) so we stopped into Randy’s gym in Wellington. What a workout we had! Got into the cage and got a triangle slapped on me by Mack….another story. Anyway, there’s a dream come true!
Update #2 Well two years later, I finally got to train in Randy Coutures Gym in Las Vegas. Here’s that story. Even saw Forrest Griffen come in to do his training. It was a VERY cool day and Forrest looks like a caveman that could rip you limb from limb.
The next day, we trained at Wanderlei Silva’s Gym and let me tell you, they can teach. They can teach and they are a very nice group of guys to train with. It was a mix of stand up and ground work and the coaches were putting there all into it for you. I really enjoyed everything about that place.
Anyway, back to the workout. We use to do this MMA workout in my commando cardio conditioning class until I moved it outside and started concentrating on bodyweight training exclusively. When we were training inside though, the weight you pick for the circuit has to be challenging, you wont get anything out of the Randy Couture workout if you pick a pansy barbell just so you make it through. You have to push it hard.
There Are Some Extra Moves You May Want To Try In Your Next Workout In This One:
You need it all to fight MMA. Conditioning is bigger than how big or strong you are and skills trump them all. I read somewhere that conditioning is your best throw…anyway, give Randy’s workout a try, it will get you sweating.
Give this workout a shot, post your weights and times for the workout below in the comments. Also, feel free to post links to other great MMA workouts.