David Loiseau's Conditioning And Explosive Training Workout
People ask me all the time, "David, How are you so explosive in the ring? Your elbows, your kicks, everything is so crisp!" Well of course this comes from years of practice and technique but part of that explosiveness comes from training in a dynamic fashion.
Warm Up:
Even if you are not a fighter, an injury will set you back from valuable training time. I was really impressed with the Dorian Yates Blood & Guts workout on here. I know he's a big martial arts fan. I'm going with him that I think active warm up is better than static stretching. Since I'm doing explosive movements, be it my lifts or striking I want to make sure my joints are well oiled. I do each warm up movement for 20-30 reps. I start with smaller joints and work up to the bigger ones:
- Interlocked wrist twists (both directions): 1 set of 30 reps (You see Wanderlei Silva do these before many of his fights)
- Neck nods: 1 set of 30 reps
- neck side-to-side: 1 set of 30 reps
- Shoulder Circles: 1 set of 30 reps
- Hip Circles: 1 set of 30 reps
- Knee Circles: 1 set of 30 reps
- Rotate At Waist, Elbows At Side: 1 set of 30 reps
- Arm Circles Forward: 1 set of 30 reps
- Arm Circles Backward: 1 set of 30 reps
- Side to Side Leg Swing: 1 set of 30 reps
- Front to Back Leg Swing: 1 set of 30 reps
- Deadlifts: 1 set of 10 reps
- Squats: 1 set of 10 reps
Cardio:
With the exception of track and recovery day I jump rope everyday for 10 minutes before my workout. Jumping rope is great cardio, helps with agility and balance and as you get better at it you can add variations to make it progressively harder. There's a reason boxers have been jumping rope for years. It helps your timing tremendously!
- Jump Rope: 10 minutes
Day 1: Leg Day
- Weighted Sled Pushing: 10 sets of 50ft
45 second rest between sets
- Box Jumps: 1 set of 10 jumps, 45 second rest
- Running Up Stair Climber in crouched position
- Stability Ball leg curls: 3 sets of 4 reps each leg
30 seconds rest between sets
Day 2: Presses
- Weighted Push-Ups (Weighted Vest or Chains): 5 sets of 8 to 10 reps
30 second rest between sets
Superset:
- Dumbbell Press (Chest): 5 sets of 8 to 10 reps
- Chest throw medicine ball: 5 sets of 8 to 10 reps
30 second rest between sets
- Clean and Presses: 3 sets of 8 to 10 reps
30 second rest between sets
- Bodyweight dips, 1 set of 10 to 12 reps or until failure
Day 3: Pulls
- Rowing Machine, 1 set of 10 minutes without stopping
- One arm cable rows: 10 sets, 1 minute rest between sets
- Inverted Lateral Pulls with TRX: 5 sets of 8 to 10 reps
- Pull-ups: 3 sets of 8 to 10 reps
![Inverted Lateral Pulls](http://magazine.stack.com/Content/Site012/Articles/02_01_2009/InvRowAjpg_00000007661.jpg"){kind=link}
Day 4: Track Day
I like to do this outside if possible. Use a really good pair of running shoes. Sometimes I do a form of Tabata and will explode during my run for 20 seconds, then slow down for 10 seconds. You see Georges do something similar when he enters the cage before his fights. Of course the weather in Montreal is unpredictable so sometimes I do this indoors on a treadmill or indoor track.
Day 5: Recovery Day
- Foam Rolls and get a deep tissue massage
Grappling Training / Wrestling: 4 Times A Week
- 5 - 5 Minute Standing Drills with 2-minute breaks
- 5 - 5 Minute Rounds with 1-minute breaks
Striking & Ground And Pound Training: 2 Times A Week
- 5 x 5 minute rounds
- 1-minute breaks
- 25 total minute workout
Supplements:
- Whey Protein
- BCAA's
- Omega 3 Fish Oil (Good for joints and the head)
- Glutamine
- Pre Workout: Supplement with Arginine
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