The UFC muscle-building programme

 

If you want a boxer's power, a rugby player's endurance and an Olympic gymnast's abs, you need this trio of MMA workouts

These three intense interval sessions were designed by Alexander 'The Mauler' Gustafsson’s head coach, Andreas Michael. For the full MMA body-blow, perform each move for 60 seconds, resting for 20 seconds between exercises. Perform 5 circuits.

Session One: Crushing strength

Punchbag slam

1min

Stand over a punchbag with a foot on each side. Scoop it onto one shoulder and swing it down, coming off your feet to land on top. Swap shoulders each rep.

Chin and dip

1min

Do 30sec of chin-ups then 30sec of dips to work your arms from all angles. Gustafsson adds a weighted vest, but your bodyweight is enough for starters.

Squat

1min

Lifting a man takes iron abs and leg strength, so squat for that power. Suck in your belly at the top then push your hips down and back for proper form.

Med ball russian twist

1min

Sit holding a medicine ball, leaning back slightly with knees bent at 90 degrees. Twist to touch the ball down to your left then right.

Rope climb

1min

Go vertical for true upper-body strength. Climb hand over hand, using your feet to anchor your progress. Go all the way up, then control your descent.

Punchbag flip

1min

Squat, tucking your hands underneath the bag, and explode upward using your legs then your arms to flip it up away from you. Rest for 60sec then restart the circuit.

Session 2: Killer cardio

After a day’s rest, prepare to blast away calories and build fight-finishing fitness with a cardio blitz that switches between your upper and lower body. Again, it’s 60sec on, 20sec rest between moves and 5 circuits total.

Ground and pound

1min

Straddle a punchbag with a knee either side. Now kill it. Throw punches and elbows at will. Swing both legs over to one side if you want to change things up.

Treadmill sprint

1min

Set a treadmill to 15km/h, 10% incline and stand on the side while it speeds up. Use the hand rails to lower yourself onto the belt and sprint for 60sec.

Chin-up

1min

Do as many reps as you can, but squeeze your shoulder blades together on the way up, rather than yanking with your arms, and lower yourself slowly.

Ball slam

1min

Hold a medicine ball in both hands. Squat slightly then leap upward, swinging the ball above your head. Smash the ball straight down in front of you.

Double under

1min

Skip for 60sec and, if you can, swing the rope twice for every jump. Try to jump as the rope hits the floor in front of you, then flick it round a second time.

Rowing machine

1min

Go all out for 60sec, but don’t just blast away. Lean right forward to get as much pull as possible, then use your legs to return; pull only at the end of the stroke.

Session 3: Ultimate athleticism

After another day off, Michael’s last session mixes skills and explosiveness so you stay accurate at all times. For this one, rest as much as you like – you need to be nailing it, not flailing. Complete 4 circuits.

Box jump

10 reps

Set a hip-high box in front of you, squat and swing your arms back to generate power. Jump up, with both feet landing on the box. Step down; repeat.

Floor ladder

10 up and back

Lay out a plyometric ladder. Place one foot followed by the other into the first gap, and then step out diagonally into the next gap. Go up and back as fast as you can.

Med ball punch

10 reps

Grab a med ball and find a wall. In a boxer’s stance, cup the ball under your back arm. Throw a ‘punch’ to blast the ball into the wall. Do 5 with each arm.

40m sprint

8 reps

From a position on the side of a treadmill set to top speed, lower yourself on as before. Do bursts of 40m, taking a rest between each burst to recover fully.

Med ball slam and catch

10 reps

Jump and smash a med ball down as before. But this time catch it on the bounce, pulling it back up to go straight into the next jump.

Tennis ball bounce

90sec

Walk in a circle bouncing the ball then change direction. Hold your free hand by your face and switch hands each time you drop the ball.

Illustrations: Peter Jamesfield at Agency Rush

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