Workout #1 - Aerobic Development

 Versaclimber or Stairs 

You can perform 10sec bursts of effort, followed by 1min of rest.

You can do 30sec as fast as possible, followed by 2 min of rest.

You can simply keep a steady pace for 20-30 minutes.

Test it out and see what workout you like best.

Workout #2 - Improve Work Capacity

Dragging Heavy Loads - Using a sled or chains, attach a harness to a heavy load and simly march forward.  Moving forward is the most natural thing we do, so adding loads can build massive strength and work capacity over time.

• Week 1: 1/4 mile
• Week 2: 1/2 mile
• Week 3: 3/4 mile
• Week 4: 1 mile

*Lets say you start by dragging 100lbs.  Once you can drag 100lbs for the full distance, without stopping, then add more weight and start the process over again.

Workout #3 - Strength Endurance - Complexes - Circuits

3 Round Fight - we are going to perform 5 explosive movements, with rest in between each movement.  A typical mma fight will have about 3-4 bursts of effort per minute, plus some grinding against the fence, fighting for position, etc.  This circuit is a sport specific way to challenge those same energy system and physical demands that you may experience on the mat or in the cage.

1a. Explosive Sled Drive (light and fast) 5sec
1b. Rope Sidewinders 5sec
1c. 5 yd Lateral Shuffles 5 sec
1d. Towel Taz 5 sec
1e. Sit thrus 5 sec
1f. repeat

Perform each drill for 5 sec, as fast as possible, then resting before performing the next drill.  Over the month, the drills will remain the same, but the rest periods will reduce.

• Week 1: 5sec ON, 20sec OFF for 15 minutes
• Week 2: 5 sec ON, 16sec OFF for 18 minutes
• Week 3: 5 sec ON, 12sec OFF for 20 minutes
• Week 4: 5 sec ON, 8sec OFF for 25 minutes

*the goal is to maintain speed throughout the entire workout.