Workouts of the Pro Fighters

Mark Kerr (Freestyle Wrestling)

Exercise Sets Reps
Back (Once a week)
Reverse Grip Row 4 To Failure
Weighted wide-grip pull-up 4 To Failure

Shoulders (Once a week)
Bent-Over Cable Crossover 4 To Failure
Tri-sets: Front, Lateral and Bent-Over dumbell raise 3 To Failure
Legs (Twice a week) rest two mintues betwen sets
Power Clean 4 3-5; Up to 295 pounds
Leg Press 4 8-14
Box Jump 6 15 (Holding 15 pound dumbells)

Maurice Smith (Kickboxing, Submission)

Exercise Sets Reps
Triceps Kickback 7 8
Dumbell or Preacher Curl 7 8-15; lighter weights for higher reps
Neck excercises - -
Calf Raises 10 10
Running Steps 28 flights

Renzo Graice (Gracie Jiu Jitsu)

Exercise Sets Reps
Deadlift 6 12-3
Seated Pull-Over 6 12-3
Hammer Strength Isolateral Pull 6 12-3
Leg Press 6 12-3

He starts each movement with lighter weights and higher reps to warm up,
building up to the heaviest weights he can handle for three reps on his last
three sets.

Between sets, when gearing for a fight, for one intense minute to keep
stress on the entire upper body, push-ups, pull-ups, dips, Upper-body

Mark Coleman (Freestyle Wrestling)

Exercise Sets Reps
Squats 6 8-15
Bench Press 5 6-15
Barbell Curl 5 8-15
Deadlift 4 6
Seated Dumbell Curl 5 10-15
Close Grip Bench Press 5 6-10

source: originally from Muscle and Fitness, posted to alt.ufc newsgruop by "Dr. Dewm", 1998/08/21

Unless otherwise stated, the content of this page is licensed under Creative Commons Attribution-ShareAlike 3.0 License