CHUCK LIDDELL WORKOUT







Try the Chuck Liddell workout to fight like the Iceman!

Chuck Liddell is one of the most popular and prolific fighters in Ultimate Fighting Championship history. The former Light Heavyweight Champion and UFC Hall of Famer retired in 2010 with a career record of 29-8. Known for his crippling power and his ability to defend against takedowns, the Iceman recorded 13 knockout wins and defeated all-time MMA greats including Randy Couture, Tito Ortiz, and Wanderlei Silva. Try the brutally tough Chuck Liddell workout to develop all-around functional strength and conditioning which can prove usueful in any atheltic endeavor.

STRENGTH PROGRAM
Explosive Weight Training - Do every exercise to failure. In between sets, do a sport-specific activity for one minute, such as punching the heavy bag or shadow boxing. Perform 2-4 sets of every exercise.
Peform 2-4 Supersets - Mix two exercises together for example try 12-15 reps of flat dumbbell presses, followed by 12-15 reps of dumbbell flys. After one combined set, perform one minute of sport-specific movements.
Perform descending sets - For the first set, use a given weight to reach failure bu 15 re4ps. Next, drop the weight slightly, and perfomr to failure again. On the third set, drop the weight significantly and do as many fast reps in 30 seconds.

CONDITIONING PROGRAM
Sledgehammer - Swing a 16 pound or heavier sledgehammer above your head and down on to a rubber tires. After 50 repsm, switch sides. Perform a total of 100 reps.
Wheelbarrow Runs - Place 300 pounds in a wheelbarrow, and run 100 meters on a slight incline. Then turn, and run back to start poition. Rest one minute. Perform five sets.
Rowing Machine - Row 800 meters in 2.5 minutes or less, then wrestle for three minutes. Rest one minute. Perform five sets.
Medicine Ball Throws - Stand approximately your height away from a wall. Use a 100 pound or heavier medicine ball. Throw the ball to the wall pushing your arms straight out. The ball must bounce back three feet or you must repeat the rep. Perform five sets of five reps.



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