The Anderson Silva training program can be used to help you grow into a dangerous and well-rounded MMA fighter.
Anderson Silva is regarded by many as the finest mixed martial arts fighter in the world today. Known as “The Spider”, Silva is a well-rounded competitor who can fight effectively on his feet via his muay thai striking, or on the ground courtesy of his superior Brazilian jiu-jitsu prowess. His combination of speed, power, accuracy, and technique is considered unparalleled in the sport and has made him into one of the most difficult opponents to match-up with. After dominating the Pride Fighting Championships and other well-known fighting promotions, Silva debuted in the Ultimate Fighting Championship in June 2006 with a crushing win over Chris Leben. Several months later, he would destroy the reigning Middleweight champ, Rich Franklin and begin a prolific run as the UFC 185 pound kingpin. Over the past six years, he has dominated the division, and the sport itself winning in every imaginable way and defeating noteworthy contenders such as Dan Henderson, Chael Sonnen, Vitor Belfort, and Forrest Griffin. Without a doubt, Anderson Silva has defined himself as one of the true legends of the fighting world.
His workout regime includes distance running (3 - 5 miles), followed by sessions of high intensity interval training. Usually this means shorter (100 meter) sprints, pushups, pull-ups, mountain climbers, and other bodyweight movements designed to stimulate the central nervous system and improve maximum oxygen intake.
Cardio is followed by rigorous stretching including stretching his arms, legs, and core to not only maintain flexibility, but to ensure that his muscles remain loose, limber, and capable of his famous quick strikes.
Silva works out with a program that includes heavy compound lifts such as squats, deadlifts, and power cleans. A similar schedule is as follows:
Workout A: 3x5 back squat, 3x5 bench press, 3x5 power clean
Workout B: 3x5 back squat, 3x5 overhead press, 1x5 deadlift.
Alternate your workouts three days per week with one day of rest between each session. Start the first week with Workout A and the second week with Workout B. You can add other work like sit ups or pull ups, but you want to increase weight pretty much every time you step into the gym.