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I bought the the May-June edition of UFC Australia a week or so back while I was standing in line at the supermarket.
I mainly grabbed it for the big ass poster of St-Pierre vs Shields (for 7 bucks!) but after reading through it found a Phil Davis MMA workout and thought I’d post it.
Davis uses a strength and conditioning program developed by San Diego-based trainer Doug Balzarini, who also coaches bantamweight champ Dominick Cruz.
This is an outdoor circuit he designed to help Davis create smoother movement patterns and improve his stamina and endurance.
THE WORKOUT
Warm Up
Dynamic series of jumping jacks, cariocas, high knees, lunges and other bodyweight moves designed to raise core temperature and increase blood flow to the joints and extremities
Core Training
Ball slam w/Rotation 2*20
Superband Resisted Rotation 2*20 per side
TRX Tuck/Pike/Pendulum Swing 15/15/20
Circuit Workout
The athlete works at each station for approximately 60 seconds before moving to the next station. This equates to three to five-minute rounds with one minute of rest between.
Station 1 – Battling Ropes
Alternate Arms (Waves) 20 seconds
Double Arms (Slams) 20 seconds
Grapplers 20 seconds
Station 2 – Medicine Ball
Sprawl and Throw with Medicine Ball 60 seconds
Station 3 -TRX
TRX Rows 60 seconds
Station 4 – TRX
TRX Burpee 60 seconds
Station 5 – Superbands
Resisted Shot 20 m, switch with partner
Resisted Broad Jump (Bear Crawl) 20m, switch with partner
The second day of strength training each week is in the weight room and focuses more on building foundational strength. Balzarini breaks these sessions into four types of movements: pushing, pulling, rotational and lower body. Here is an example of some of the staple exercises Davis does on those days.
Pushing Moves
Floor presses, push-up variations, dumbbell chest presses
Pulling moves
Pull-ups, bent-over rows, one-arm rows, vertical rope pulls, horizontal rope pulls
Rotational Moves
Tubing rotations, medicine ball throws, woodchop variations
Lower Body Moves
Deadlifts, front squats, barbell cleans, kettlebell swings, lunges
Doug Balzarini
CSCS, MMA-CC, is the strength and conditioning coach for the Alliance Fight Team in San Diego. He is also a trainer at Fitness Quest 10, which was recently named one of the 10 best gyms in the country. For more info check out dbstrength.com
