Mike Richman fights his second career fight at 135 pounds vs. Nam Pham at Bellator 131 this Saturday November 15th.
This is what it takes to be one of the best in the world. Mike trains strength and conditioning with me 3x per week, this is an inside look into what he did in one of those workouts.
This was a workout from his first camp moving down a weight class (Previously fought at 145). The goal was simple, keep strength, increase speed and power, and make sure that his work capacity and recovery time where better than ever. He finished the fight with a first round KO. Mission Accomplished.
- 5×5 Box Jumps – Height
- 5×10 Box Jumps – Speed
- 5×20 Lateral Jumps – Speed
- 5x Sled Sprints/left
- 5x Sled Sprint/right
- 5x Sled Sprint/Forward
- 6x Cone Complex 5, 5, 15
- Sprint/Back Pedal
- Around the World
- 5×300 Yard Shuttles – 105 Seconds Run and Rest
The Sled Sprints were a 15 yard sled drag at 150lbs. release and sprint 20 yards.
We did 5 dragging the sled back words and opening up to the left into a sprint
We did 5 dragging the sled back words and opening up to the right into a sprint
We did 5 sprinting forward with the sled releasing it and continuing to sprint.
Cone Complex is Sprint 5 yards, change direction, sprint 5 yards, change direction, sprint through 15 yards. Then we sprint 5 yards, change direction, back pedal 5 yards, change direction, sprint through 15 yards. Then we sprint 5 yards, circle around the cone, and sprint through 15 yards.
300 Yard Shuttles done in 25 yard increments. Sprint 25 yards change direction, sprint 25 yards change direction until he covered 300 total yards or 6 round trips.
Rest between each set/exercise ranged from 30 to 60 seconds.
All of his 300 yard shuttles were completed in less than 60 seconds.