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Home / Fitness and Health / UFC heavyweight champion Stipe Miocic shares his workout

UFC heavyweight champion Stipe Miocic shares his workout



UFC heavyweight champion Stipe Miocic has had one of the greatest hits of his career. Back in August, Miocic had fought the final, decisive fight in a best-of-three series with Daniel Cormier at UFC 252 – a victory that for many saw the status of the Cleveland, Ohio-born man as one of the best heavyweights of all time UFC fans solidified.

But without his strength and conditioning trainer Bobby Kaleal, Miocic wouldn’t be where he is today. Kaleal has developed a full-body exercise program that focuses on getting Miocic ready for battle while focusing on injury prevention.

“In all of this training, everything is endurance training. But also for stability, for strength, to make things that are weak in my body stronger,”

; says Miocic. “It only takes about 35 minutes, but we get everything. It hits every corner. We just don’t lift, we get our money’s worth in those 35 minutes and it definitely helped my career.”

And his ultimate training goal is to get one percent better every day.

“Never be frustrated with your training. Try to get one percent better every day. That is my attitude. Go at your own pace, and once you have overcome that pace you can get bigger. Take your time and have always done it . ” Fun, “says Miocic.

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stretch

“Every day we go into a different type of stretch or dynamic warm-up,” says Kaleal. “Today we want to work on opening his psoas and the front of his body and moving him in different directions. The more we can open his body and release some of the tension, the more freedom and flexibility he can exercise at the optimal level . ”

Kaleal uses a resistance band with Miocic that holds a variety of stretches for 10 to 12 repetitions each.

It ends with dynamic stretching and flexibility to increase blood flow.

The warm up

Exercise 1: Tape-resistant shadow work
6 to 8 minutes

“We want to get the mind right and stimulate the neuromuscular system, sort of remove the rust from the bolts,” says Kaleal. “We start slowly, you walk 2 to 3 minutes. Then he takes the straps off, opens up a little and moves his feet and arms a little more. Then we reattach the straps and get in more, digging and we send them off by taking them off and doing some engine speed and manual work. 6 to 8 minutes total. ”

Exercise 2: eye-hand coordination exercises
2 sets of 20 reps

To do this, Miocic uses a ball that he throws against a wall while balancing on one leg to improve ankle mobility.

“The goal is to react as quickly as possible and get the ball right in your face. At the same time, you’ll find that he’s standing on one leg the entire time to stabilize his ankle,” says Kaleal.

From there, he will stand on one side and focus on the peripheral view on one leg.

Exercise 3: knee stabilization work
2 to 3 sets of 20 to 30 seconds per foot

With a band around the knees, Miocic performs a series of knee stabilization movements.

“For Stipe, what we believe is that it builds trust in the mind because he’s had some problems with his knees in the past. So we’re doing some good knee stabilization work where I move and pull in different directions, and he just needs to work quickly with his feet so he can react in such a fight, “says Kaleal.

The elevators

Exercise 1: Belt Squat Resisted Deadlift Squat Combo
3 reps of belt squats, 3 reps of deadlift squats for 5 minutes each

“The goal is to re-emphasize and stimulate that neuromuscular system, and then take a few high kicks to loosen up the body that was under tension, and then do overspeed work to train your feet to get them up can and get ready to go, “says Kaleal. “So when you are in a fighting situation, your mind and body understand what to do.”

Exercise 2: Plyo Swing / March sequence
5 minutes

“The goal here is to keep your feet moving in different positions for 30 seconds, and then march your feet, put your knees up, and stabilize one leg as it pushes back,” says Kaleal. “Remember to bounce off a lot. This allows him to become more dynamic, more elastic in his movement, more explosive with deeper movement. It is not his favorite.”

Adds Micoic, “It’s great for stabilization. It has definitely helped my knees a lot more. I’ve had a few knee surgeries throughout my career so this is one of my favorite surgeries. While I hate it the most, it is definitely the one. ” most beneficial. “

Exercise 3: Inversion ripple
5 minutes

“This is by far the largest contraption or machine designed for the rear chain, in my opinion,” says Kaleal. “It really creates strength in your Achilles tendon based on the amount of stress you put on it. The stronger you get, the less weight you have on the machine because you can carry more of your body weight.”

Exercise 4: Band-Resisted Ab Work
5 minutes

“If you put a big, fat monster band in here and increase the resistance over time, you build up a massive core force with a lot of rotation and movement,” says Kaleal. “You are constantly under tension for the 5 minutes. It’s harder than you think.”

“Five minutes is no fun, no fun at all,” says Miocic.

Exercise 5: pull-ups
A total of 5 minutes

“In this case, I’ll do 3 to 5 pull-ups followed by 8 to 10 seconds of shadowboxing,” says Miocic. “The reason for this is that I want to build endurance on my muscles and stay strong, but also want to stay fluid with my punches. With the pull-ups, I make sure that I go all the way down and all the way up and almost for a split second. “

Exercise 6: reverse hypers
5 minutes

“This is one of my favorites. I’ve always had lower back problems and it definitely helps me strengthen it,” says Miocic.

Adds Kaleal, “The main thing is to focus on that back chain, focus on your glutes and lower back and that connection there.”

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