This weeks training is from Martin Rooney, one of the most known MMA coaches. This is a very intensive protocol for fat loss and conditioning. If you are looking to be beach ready then this is FOR YOU!!
Martin RooneyBefore i touch more on the training, i want to let everyone know the biggest secret for getting to low body fat levels and looking good NAKED. When most people get on the fitness scene, all they see are people on the treadmills, elliptical's, machines etc. The one thing people do not see are what they are eating, day in and day out. If you were to simply take the same people that are training in your gym and place them all in a lunch room, you could get a better idea on how to achieve fat loss. I can GUARANTEE you that what ever you saw them eating was a direct reflection of what they looked like. If fat loss is your PRIMARY goal then a proper nutritional regimen should be at the very top of your list.
Before i go off about proper eating and talking about what we SHOULD BE eating, I will get right into the TRAINING!
PS. I will save all that talk for another article!
HURRICANE TRAINING
Hurricane training was built more specifically for MMA fighters that had to work their ass off for 3-5 minutes and get about 1 minute of rest between beating the shit out of each other. Now, we are going to take this same approach but instead of beating the hell out of the lazy person beside you reading PEOPLES magazine and catching up on who cheated with who, you are going to lift weights in between (get some of that aggression out!)
How to do it:
First, i would like to start by saying that this is my own slight version of Hurricane Training and if you look at how it is originally done, it is a bit different. With that in mind, I will show you how its all done...my way!
3 total rounds. Each round consists of 3 sets through without any rest. Once you have completed 3 sets through you will rest and repeat for 2 more rounds. This means that you will be doing each exercise for a total of nine times.
Train like this to become like that!
FREQUENCY: Perform this workout 3 times in a week with a day of rest between sessions.
To begin, you are going to pick three exercises. Of the three exercises, you want to pick a lower body, upper body and some sort of a full body cardiovascular exercise that focuses more on increasing your heart rate.
Some examples of paired exercises might be:
Chin-ups (upper body exercise)
DB or KB hip swings (hip dominant) (lower body)
Incline Treadmill running (cardio)
Hip lift Dumbell Floor press
ALT lateral lunges with MB reach in front (lower body)
Skipping (cardio)
Barbell Front Squats (lower body)
Push Press (upper body)
SB on the spot high knee's (cardio)
From the examples above you can start to get an idea of what we want in terms of putting exercises together. Now, if you would like to put an upper body exercise before the lower body exercise that is totally fine. I would recommend switching them up as you start to do different styles of Hurricane Training.
REPS:
The amount of repetitions performed for each resistance exercise will be around 10 reps. Now that is not to say you cannot use 12-15 or 6-10 but it is used a a good guideline to help you.
For the CARDIO aspect of the training I would advise around a 30 second period.
EXAMPLE PROGRESSION FOR THE TREADMILL
Week 1: Find a speed that is on a comfort scale of 5 out of 10
Week 2: Find a speed that is on a comfort scale of 6 out of 10
Week 3: Find a speed that is on a comfort scale of 7 out of 10
Week 4: Keep the same speed as week 3 but Increase the Incline to a 5.0
Week 5: Keep the same speed as week 3 but increase the incline to a 6.0
Week 6: Keep the same speed as week 3 but increase the incline to a 7.0
WEIGHT:
Use 30%-50% of the greatest load you can lift for one rep on each exercise. For example, if you could bench press 200lbs then take half of that (100lbs) and complete 10 reps.
Beginners: If you are new to lifting or to any exercise that you may perscribe i strongly suggest you use a very light weight and each week work your way up. Building a foundation of strength and understanding is very important. Letting the body adapt to a specific movement is VERY IMPORTANT and should be placed first as a priority.
Advanced: If you are not new to the scene and have been lifting for more than 2 years then I would say to use about 50% of your 1RM for each exercise.
REST:
Beginners: I am going to strongly suggest resting 2-3 minutes between rounds. That means once you have completed a total of 3 sets within the round you will rest for 2-3 minutes.
Advanced: If you are a fighter or you think you have the muscular endurance and strength to rest only 1 minute between rounds then by all means giver. In a typical fight, this is the only rest these guys and gals get! (yes there are women fighters, and they are a force not to be reckoned with).
First, i would like to start by saying that this is my own slight version of Hurricane Training and if you look at how it is originally done, it is a bit different. With that in mind, I will show you how its all done...my way!
3 total rounds. Each round consists of 3 sets through without any rest. Once you have completed 3 sets through you will rest and repeat for 2 more rounds. This means that you will be doing each exercise for a total of nine times.
Train like this to become like that!
FREQUENCY: Perform this workout 3 times in a week with a day of rest between sessions.
To begin, you are going to pick three exercises. Of the three exercises, you want to pick a lower body, upper body and some sort of a full body cardiovascular exercise that focuses more on increasing your heart rate.
Some examples of paired exercises might be:
Chin-ups (upper body exercise)
DB or KB hip swings (hip dominant) (lower body)
Incline Treadmill running (cardio)
Hip lift Dumbell Floor press
ALT lateral lunges with MB reach in front (lower body)
Skipping (cardio)
Barbell Front Squats (lower body)
Push Press (upper body)
SB on the spot high knee's (cardio)
From the examples above you can start to get an idea of what we want in terms of putting exercises together. Now, if you would like to put an upper body exercise before the lower body exercise that is totally fine. I would recommend switching them up as you start to do different styles of Hurricane Training.
REPS:
The amount of repetitions performed for each resistance exercise will be around 10 reps. Now that is not to say you cannot use 12-15 or 6-10 but it is used a a good guideline to help you.
For the CARDIO aspect of the training I would advise around a 30 second period.
EXAMPLE PROGRESSION FOR THE TREADMILL
Week 1: Find a speed that is on a comfort scale of 5 out of 10
Week 2: Find a speed that is on a comfort scale of 6 out of 10
Week 3: Find a speed that is on a comfort scale of 7 out of 10
Week 4: Keep the same speed as week 3 but Increase the Incline to a 5.0
Week 5: Keep the same speed as week 3 but increase the incline to a 6.0
Week 6: Keep the same speed as week 3 but increase the incline to a 7.0
WEIGHT:
Use 30%-50% of the greatest load you can lift for one rep on each exercise. For example, if you could bench press 200lbs then take half of that (100lbs) and complete 10 reps.
Beginners: If you are new to lifting or to any exercise that you may perscribe i strongly suggest you use a very light weight and each week work your way up. Building a foundation of strength and understanding is very important. Letting the body adapt to a specific movement is VERY IMPORTANT and should be placed first as a priority.
Advanced: If you are not new to the scene and have been lifting for more than 2 years then I would say to use about 50% of your 1RM for each exercise.
REST:
Beginners: I am going to strongly suggest resting 2-3 minutes between rounds. That means once you have completed a total of 3 sets within the round you will rest for 2-3 minutes.
Advanced: If you are a fighter or you think you have the muscular endurance and strength to rest only 1 minute between rounds then by all means giver. In a typical fight, this is the only rest these guys and gals get! (yes there are women fighters, and they are a force not to be reckoned with).
A force not to be RECKONED with
THE FINAL PRODUCTPutting it all together, Myself and Jodi have made a video for everyone to get an idea of what it is like. In the video, we actually put together 2 upper body exercises and circuited through them rather than it being a lower body and upper split. We provided for you, 2 different circuits that you can either do on 2 different days or actually replace 1 round with a different circuit. Nonetheless, you are in for something else.Let me put it this way, if you have never done Strength training and cardio exercise together you are in for an ass kicking. I will have you know, Jodi and I were TOAST! A training style such as this will not only shed fat FAST but will get you in some of the best shape you have ever been in!
http://www.youtube.com/watch?v=oPpQLFNidiw
^^^^^^^^^^^ CHECK OUT THE LINK ABOVE^^^^^^^^^^^^^^
In Health and Fitness,
Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca
Eric Daye- CFP-PTS
TruBody Fitness- owner
BodyBlitz Bootcamp- co-owner
Physique Transformation specialist
www.trubodyfitness.com
www.bodyblitzbootcamp.ca
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