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As a tribute to his swift and efficient win over James Toney at the weekend I thought I’d post Randy Couture’s Expendables workout that he used during the filming of the movie and as preparation for his fights.
Makes me tired just watching…no wonder he looks so good at 47 years old.
Just incase you missed it here the workout again…
Randy Couture’s Expendables Workout
Plyometrics
Jog – 5 min
(30 sec rest)
Agility Ladder – 5 min
(30 sec rest)
Alternating Leg-up Crunch – 12 reps each side
side Windmill – 8 reps per
V-Crunch – 12 reps
Superman – 8 reps
Hip Crossover – 6 reps per side
Ab Wheel – 15 reps
(45 sec rest)
Sets
Legged Deadlift to Shrug – 5 reps Stiff
(30 sec rest)
Hang Clean – 4 sets 3 reps
set 2 (30 sec rest) increase weight
set 3 (30 sec rest) increase weight
Set 4 (30 sec rest) increase weight
(45 sec rest)
Front Squat – 3 sets 4 reps
set 2 (30 sec rest) increase weight
set 3 (30 sec rest) increase weight
Jumps – 5 reps
3 Supersets
One Arm Stability Ball DB Press – 7 reps per arm
Chest Throw – 4 reps
(45 sec rest)
3 Supersets
Row with bands – 8 reps DB
Overhead Slam on Bosu – 5 reps
Superset 2
(30 sec rest) increase weight
Superset 3
(30 sec rest) increase weight
(45 sec rest)
2 Giant Sets
Supinating DB Curl – 8 reps
Overhead Alternating Lunge – 5 reps per side
Dips – 10 reps
For Dolph Lundgren’s, Terry Crews’ and Sylvester Stallone’s Expendables workouts go to…
In this interview Thiago Alves comments on his upcoming fight and how he plans to make a statement to the fans and the UFC by being the first guy to knockout Fitch.
I think he has come along way since the first fight and definitely has the power to knock Fitch out and has vastly improved his Jiu Jitsu off his back as we saw in his fight With St Pierre. If he stands the way he did when striking with GSP I think we are gonna see a very similar result as what happened in the GSP fight, because Fitch is an outstanding wrestler.
Alves’ Jiu Jitsu has greatly improved as we saw with his fight against GSP but I still think Fitch will win this one with his takedowns just like GSP did. Fitch might not be able to knock Alves out as he did in the first fight but I think he might still be able to at least grind him down to a decision.
Although Fitch is not the same fighter he was four years ago either…
Heres a clip of Anderson Silva workout with Steven Seagal in preaparation for his Upcoming bout with Chael Sonnen at UFC 117.
When I saw this clip on you tube I had to think my back to my teenage days, of all the Steven Seagal movies that I watched at the time.
I was never the biggest fan of Seagal’s though I watched most of his movies at the time. If I had to pick a martial arts movie star at the time it would have been Van Damme, though I didn’t think he was that good either, but I thought he had good kicks. I would have picked An Arnie movie probably over both of them at the time.
Though Bruce Lee and Jackie Chan would get my vote if someone held a gun to my head and told me to pick the greatest martial arts action flick hero of all time.
Well, thats enough reminiscing.
I was very interested to see Silva working out with Seagal and learning some Aikido style techniques, considering that Sonnen is mainly known for his wrestling and takedowns. It is not the type of training I would have thought would be most beneficial against a wrestler.
I would love to see Anderson rip out some smooth defensive Aikido moves as Ive never really seen anyone pull off these moves in real life with the effect that Ive seen Seagal do in his movies and demonstrations.
If anyone can do it Anderson Silva can!
I do have a vague memory of a high school play fight between one of my cousins and hit mate who was a judo guy. My cousin was pushing his mate playfully with two hands on his mates chest. He pushed once…twice…and on the third time as my cousin extended his arms towards his mated chest, his mate reached up and tapped one hand up and one hand down and my cousin went straight into a forward dive towards the ground.
Being young, fit and agile he rolled straight back to his feet, but if there had of been a table or something there it would have looked like a classic Seagal throw straight out of a movie.
Thats the closest thing Ive ever seen to a flick of the wrist and sending someone flying.
Now Sonnen won’t be pushing Silva around like that and I don’t think Silva will be trying too many uncomfortable, flashy new moves (outside of his normal flamboyant style) unless Sonnen gives
him a chance and is not aggressive, which I don’t think will be the case.
It will be hard to tell if they were moves that he picked up from Seagal anyway as Silva has an awesome arsenal of fancy weapons already!
I do hope that Anderson doesn’t show boat too much if he is winning. I dont’ mind showing off so
much as long as you are fighting at the same time. I see Sonnen starting out aggressive and possibly landing a couple takedowns but with Anderson using his smart Jiu Jitsu to either submit or stand up to win by KO in the middle rounds or by decision.
Breezing through Youtube and I found this video of a bit of a Shane Carwin workout along with Brendan Schaub and Elliot Marshal and thought I’d post it since Shane and Brock will be squaring off this weekend for the UFC Heavyweight Title…can’t wait!
They are ‘test driving’ the RIP-COREFX MMA workout with Master Instructor Pete Holman. The RIP-COREFX helps improve stability, balance, power and stamina for MMA fighters and as Brendan suggests, instead of using heavyweights it focuses more on economy of motion and endurance…but still reckons he had a helluva workout.
Let’s see if it will help Shane take out Brock on the weekend!
Here are some highlights of Shane Carwin’s recent bouts including his obliteration of Frank Mir which led him to the match with Brock Lesnar for the UFC Heavyweight Title in a couple of weeks.
I think Carwin will be a good match for Lesnar, considering that they are both big strong dudes and can bang. Even with his sickness and some potential ring rust, I still see Lesnar as the somewhat more technical and experienced fighter with the bigger names on his record.
I don’t think Lesnar will want to stand up with Carwin and give him any chance to catch him with one of those devastating punches so my money is on Lesnar using that huge bulk of muscle to take Carwin down, not without some struggle first of course, and then pounding Carwin out. I give the striking skill to Carwin, the reach to Lesnar if he can utilize it, and the slight edge in wrestling to Lesnar. Not particularly in skill level but just in size and strength, Carwin is not a small man, but how do you contend with such a monster as Brock?
Here’s a video interview with Shane from sportsnet.ca. from about 10 months ago when they were first scheduled to fight at UFC 106.
One particular question that is asked is about his engineering background and education and the perception that fighters are barbaric bar room brawlers, which I too have heard, mainly from female friends, when I mention that I am into mma. Shane replies to this question with the comment that a number of mma’s top fighters are well educated and intelligent guys, even more so than many of the other sports that he has been involved in.
I think like the ‘the sweet science’ of boxing, mma is definitely a thinking man’s game. In fact I believe that mma is probably a ‘sweeter’ science than boxing….there are far more weapons at your disposal which means there are far more positions and situations you must train in, be proficient at and also be prepared for. That is why you don’t see records like 30-0 in mma like you do in boxing.
Jul 19 2010
UFC 117 – Anderson Silva workout with Steven Seagal
Heres a clip of Anderson Silva workout with Steven Seagal in preaparation for his Upcoming bout with Chael Sonnen at UFC 117.
When I saw this clip on you tube I had to think my back to my teenage days, of all the Steven Seagal movies that I watched at the time.
I was never the biggest fan of Seagal’s though I watched most of his movies at the time. If I had to pick a martial arts movie star at the time it would have been Van Damme, though I didn’t think he was that good either, but I thought he had good kicks. I would have picked An Arnie movie probably over both of them at the time.
Though Bruce Lee and Jackie Chan would get my vote if someone held a gun to my head and told me to pick the greatest martial arts action flick hero of all time.
Well, thats enough reminiscing.
I was very interested to see Silva working out with Seagal and learning some Aikido style techniques, considering that Sonnen is mainly known for his wrestling and takedowns. It is not the type of training I would have thought would be most beneficial against a wrestler.
I would love to see Anderson rip out some smooth defensive Aikido moves as Ive never really seen anyone pull off these moves in real life with the effect that Ive seen Seagal do in his movies and demonstrations.
If anyone can do it Anderson Silva can!
I do have a vague memory of a high school play fight between one of my cousins and hit mate who was a judo guy. My cousin was pushing his mate playfully with two hands on his mates chest. He pushed once…twice…and on the third time as my cousin extended his arms towards his mated chest, his mate reached up and tapped one hand up and one hand down and my cousin went straight into a forward dive towards the ground.
Being young, fit and agile he rolled straight back to his feet, but if there had of been a table or something there it would have looked like a classic Seagal throw straight out of a movie.
Thats the closest thing Ive ever seen to a flick of the wrist and sending someone flying.
Now Sonnen won’t be pushing Silva around like that and I don’t think Silva will be trying too many uncomfortable, flashy new moves (outside of his normal flamboyant style) unless Sonnen gives
him a chance and is not aggressive, which I don’t think will be the case.
It will be hard to tell if they were moves that he picked up from Seagal anyway as Silva has an awesome arsenal of fancy weapons already!
I do hope that Anderson doesn’t show boat too much if he is winning. I dont’ mind showing off so
much as long as you are fighting at the same time. I see Sonnen starting out aggressive and possibly landing a couple takedowns but with Anderson using his smart Jiu Jitsu to either submit or stand up to win by KO in the middle rounds or by decision.
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