MMA Workout with Jens Pulver

[Misfit]

http://www.mensfitness.com/images/mf/209475/12399.jpg

WEC fighter Jens Pulver uses this workout to train his entire body in one session with a focus on strength and endurance. The workout is designed to be just as draining mentally as it is physically, so that Pulver develops the mental toughness he needs to get through a strenuous fight.

Warm-up

He starts with sprints to raise his heart rate and engage the muscle fibers that are responsible for powerful, explosive movements. This serves as a warm up for his workout, which consists of five stations of exercises performed back to back. Between exercises, Pulver rests 60 sec.

Sprint 25 meters - Walk back to start - repeat 5 minutes

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Warmup.jpg

Station Workout
60 second break between each station

The station workout is designed to simulate Jens' 5-minute, 5-round fight. Jens is at each station for five minutes, repeating the exercises until time is called. He has a 60 second break between each station.

Station 1
Designed to challenge Jens' upper-body strength and muscle endurance with push-ups for the arms and chest, jumping jacks for continued endurance, and bench dips for triceps and back.

Repeat this station continuously full 5 minutes before moving on to next.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-1-1.jpg
Push-Ups - 15X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-1-2.jpg
Jumping Jacks - 15X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-1-3.jpg
Bench Dips - 15X

Repeat this station continuously full 5 minutes before moving on to next.

Station 2
This full-body circuit focuses on increasing the body's capacity to perform under extreme levels of exertion and to resist fatigue. Pulver starts with the heavy bag burpee, which builds power and strength to help with his lifts and takedowns. Then he lightens it to a 25-lb dumbbell and does clean and presses. Then just burpees with 15-lb dumbbells, and finally, just burpees with his bodyweight. Pulver gradually lightens the load throughout this circuit in order to work his endurance to the extreme. Remember, a burpee is a squat thrust. You start out standing, then squat down, shoot your legs straight out behind you, and plant your hands on the floor in a pushup position. Then explosively reverse that motion to come back up to your feet.

Repeat this station continuously full 5 minutes before moving on to next.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-2-1.jpg
Heavy Bag Burpees - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-2-2.jpg
Burpee Clean and Press/25-lb. DB - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-2-3.jpg
Burpees w/ 15-lb. DB - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-2-4.jpg
Burpees - 10X

Repeat this station continuously full 5 minutes before moving on to next.

Station 3
A high-intensity conditioning circuit that keeps the heart rate elevated while conditioning the entire body to perform anaerobically for increased endurance.

Repeat this station continuously full 5 minutes before moving on to next.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-3-1.jpg
Fast High Knees - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-3-3.jpg
Mountain climbers - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-1-2.jpg
Jumping Jacks - 10X
Plank Jacks - 10X
Split Lunges - 10X

Repeat this station continuously full 5 minutes before moving on to next.

Station 4
Incorporates full body weighted resistance to target aerobic and anaerobic activities to build strength and power while continually building endurance. Squats, squat and overhead presses, triceps press, shoulder circles, bicep curls, push-outs, and bent over rows completes the full-body circuit.

Repeat this station continuously full 5 minutes before moving on to next.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-4-1.jpg
Squat - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-4-2.jpg
Squat w/Overhead Press - 10X
Tricep Press - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-4-3.jpg
Shoulder Circles - 10X each direction
Bicep Curls - 10X
Push-Outs - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-4-4.jpg
Bent Over Rows - 10X

Repeat this station continuously full 5 minutes before moving on to next.

Station 5
The fifth and final station touches on all aspects of conditioning. However, this station focuses primarily on the core when performing the tire sledge, band pulls, and the dreaded power-wheel rollouts! These moves force your core to stabilize your entire body while working at explosive speeds or when off balance. Core is important for fighting because it's where much of your balance and power comes from.

Repeat this station continuously full 5 minutes before moving on to next.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-5-1.jpg
Med Ball Touches - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-5-2.jpg
Tire Sledge - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-5-3.jpg
Power-wheel Rollouts - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Station-5-4.jpg
Band Pulls/Snap Downs - 10X

Repeat this station continuously full 5 minutes before moving on to next.

Grip Work
Grip strength increases the fighters' abilities during submissions and while grappling - and adds impressive strength to their punching power. In the drills below, Jens uses tennis balls because they force you to really tighten your grip when doing a pull-up. Grabbing the bar is easy but doing a pull-up with a tennis ball between the hands is difficult. You can use two fingers three fingers, etc. These moves are designed to build up the muscles in the hand.

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Grip-3.jpg
Thick Rope Pull-Ups - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Grip-2.jpg
Tennis Ball Pull-Ups - 10X

http://www.mensfitness.com/2008/images/pulver/0508-pulver-Grip-1.jpg
Plate Pinch - Hold two plates (25 lbs and 35 lbs)
together for as long as you can.

Back to Station 1.
Repeat all Stations, doing 3 sets total

http://www.mensfitness.com/fitness/workout_routines/303

[asugar]

Impressive, but jens has always had great work ethic.

He was the captain of my cousin's wrestling team (a fact that I've brought up in basically every single topic that has anything to do with him, and quite a few that didn't), and he always said how much of a work horse that Jens was.

unlike that fat fuck Barnett. That isn't a joke, my cousin later went to a school with barnett, and he was apparently fat, dorky, and not at all athletic, which might explain the need for steroids.

...shit, got off topic a bit. Jens is awesome.

[Discipline]

seen this before and ive tried it. well most of it, some of it i couldnt due to not having the equipment, and it was tough.

[Misfit]

Impressive, but jens has always had great work ethic.

He was the captain of my cousin's wrestling team (a fact that I've brought up in basically every single topic that has anything to do with him, and quite a few that didn't), and he always said how much of a work horse that Jens was.

unlike that fat fuck Barnett. That isn't a joke, my cousin later went to a school with barnett, and he was apparently fat, dorky, and not at all athletic, which might explain the need for steroids.

...shit, got off topic a bit. Jens is awesome.


For sure, I know who Anthony has a man crush on :D Jens is kinda like Wandy for me, just can't see how anybody would not like them.

[Discipline]

and wandy just cleaned up his face for you misfit.

[Misfit]

yeah, slight man crush on Wandy, I'd admit it. It's weird, I think my favorite fighter is Sakuraba but I have zero man crush on him. Some of my favorite Pride fights were CC and Hendo ending Silva but yet, I have a bit of a man crush on him. HMMM.

[Discipline]

scary...