Focus on Explosiveness: The Training Routine of a UFC Fighter

Photo by Joshua Hedges

Have you ever watched an elite athlete perform and wonder how he developed his attributes? Take Rhadi Ferguson's explosiveness or Marcelo Garcia's quickness. Or how about a dude like Jeff Monson? He has got some of the gnarliest muscles this side of Arnold, and he lifts specifically to enhance his grappling skills.

You have seen these guys on PPV, at an MMA event or at a grappling tournament, but you can't ask them how they went from Point A to Point B. Well, now you can.

In Training With the Pros, we're going to let the big boys speak for themselves. They will explain various specifics of their training routine, so you can incorporate their ideas into your regimen. In one issue, you might get some stretching tips. In another, a killer cardio routine. Someone else might talk about developing accurate strikes or mental training. Or all of the above.

We're going to hit all the bases, so hopefully you can get amped on a number of topics. If you've got someone in mind, all you have to do is contact us. We'll take it from there and get the scoop from him. First up is Mr. Forrest Griffin. He's going to talk a little bit about various aspects of his routine, including lifting, cardio and nutrition. -Editor

Strength Training

Strength and quickness are two important elements of the MMA game. I happen to be a guy who is not that quick. To know that, all you have to do is look at the way I fight. I don't have any explosiveness. Some guys who do include Tito [Ortiz]. When he fights, it's like ... boom. It's kind of an explosion [when he throws a technique]. I'm relatively strong, but I'm not the kind of guy who explodes. Thus, when I lift, I focus on explosion.

When I lift, I'll do the hack squat, power cleans and front squat, which is also known as the Zerker squat. To do the front squat, hold the bar in front of your body and squat. To work the explosiveness, I'll do five sets of three to five reps, and I do this three times per week. In their routines, a lot of guys will do four sets of 8 to 12 repetitions, [so you can see the difference in the specifics and objectives].

My rest time between sets is two to three minutes, and that is a long time. This enables me to utilize my maximum strength when I lift each subsequent set. When it comes to numbers, I'm a bit of a wimp. I'm lifting in the range of 225 to 315, and I don't exceed 315. Anything beyond that messes with my training and makes everything hurt.

This strength comes in handy for MMA. You might, for example, see a guy shoot, lift a guy and dump him.

I also work out with a 100-pound sand bag. I do a variety of exercises with this, including duck squats, power cleans and baby carries [palms up]. I also might run for 30 seconds with the bag, stop, squat and continue. Finally, while lying down, I will hold the bag on my chest and get up. This really creates an overall muscle fatigue, and it's the closest thing I can do to simulate wrestling.

Running and Conditioning

My running is a little weird. I'm a good runner, but I don't get that much out of running. I can run 3 miles in 19 minutes, and I've run 3 miles in 18:36. Nevertheless, it doesn't translate to fighting for me. I'm still exhausted when I hit the mats for five minutes.

I run two or three times per week, and I have different types of runs that I do. One of them is the best thing for my lungs that I have found. Speed skaters use it to develop endurance without decreasing their muscle mass. To do this, I run from goal post to goal post on a football field. When I get to the post, I will circle it, walk 10 seconds and then run again. The workout's duration directly correlates to the length of the rounds I will be fighting. I do this once a week.

I also run on a treadmill. I'll set it to 10 mph and go for the duration of a fight. For another option, I'll set the treadmill at 12 mph and go for one minute. I immediately reduce it to 6 mph and go for one minute. I alternate these settings until I've gone for 15 minutes.

To enhance my conditioning, I'll also do the [focus] mitts every other day. I work skill and conditioning. When I do this, I'm real specific as to whether I'm working on technique or conditioning. I don't want to train bad habits.

Flexibility

For flexibility, I do a range of motion stretches. I do movement drills, such as high knees, and I also do five minutes of static stretching [elongating the muscle without bouncing]. I have done a lot of research on stretching, and I've discovered that it's best to stretch for 10 seconds, breathe, return to the starting position and continue that cycle for six sets of 10. And I hit all the basic positions.

The Role of Nutrition

I think genetics plays a little bit of a role in nutrition. Some guys can get away with eating poorly, and they can be all right. I don't like to mess around. I try to eat healthy. You should keep in mind, however, that I have an ideal and I have what I actually do. So, on occasions, I'll eat something like Cocoa Krispies.

OK, let's look at a typical day. I try to consume 3,600 calories per day, and I get that in six meals. The first meal would be egg whites. Number two is chicken, three is tuna with whole grain bread and four is a post-workout meal, which is my evening meal. I may not be as disciplined for this. I may go out and have some cheese and chili or some other restaurant food. I also have post-workout shakes that have whey protein, and I might have them any time, which comprise the other meals for the day.

Staying Hydrated

When I work out, I just drink water. I simply prefer it to sports drinks like Gatorade. Besides, if you eat healthy all day, I don't think there's a need for that simple sugar boost that those drinks provide. Toward the end of a workout I might have a protein drink for recovery. That will have flaxseed oil and complex carbs.

Rest and Recovery

Getting seven to eight hours per night of sleep would be great, but l have horrible sleep patterns. Studies show that it's best to get seven to eight hours per night. It's also important to keep a consistent schedule because it enables your body to maintain a rhythm. You don't want to stay up until 4 a.m. one night and go to bed the next night at 9. Thus, if you are accustomed to going to bed at 9, you wouldn't want to stay up beyond 11. Interestingly, there was a fighter who lost a bout because the fight was delayed, and he didn't actually fight until 10, which was his bedtime during training. He said later that he was tired.

Do As I Say

I'd like to add a caveat to this. I have studied and researched different aspects of training and talked to the best trainers. While I have the best of everything, I am not always the best about maintaining the program. So, you should do as I say but not necessarily as I do. You'll read in bodybuilding magazines, for example, the routines of some guys, and you have to wonder if the guy really does all that. [I can tell you] that I don't always do everything.

Up Close

Name: Forrest Griffin
Origin of Forrest: "My mom is a hippie, [which is why she selected my name]. She loves the environment and contributes to the environmental defense fund."
Age: 26
Height: 6 feet 3
Weight: 220
Residence: Las Vegas, Nevada
Occupation: Full-time fighter
MMA Record: 12-2

Keys For Success

To excel in MMA, following are three of Forrest Griffin's tips.

• Physical and mental conditioning are critical. The training can be hard and your body gets exhausted, but you can't quit.
• Put in your skill work. You have to develop your skills.
• Find a balance between training and the rest of your life.

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