(rock instrumental music)
- What's up guys, Stipe Miocic, UFC heavyweight champ.
And I'm gonna take you through a day
of me doing lift in camp.
And so we're going to start off with stretch.
And my man Bobby, my strength and conditioning coach,
is going to take you and explain
why and how it benefits me,
for each exercise and what day of the week it is.
- Every day we go into a different type of stretching
or dynamic warmup. And so for today what we did is,
we wanted to focus on opening up really his
(indistinct) and the front of his body
and moving into different directions.
And so for that we went through
the lower body stretch for the (indistinct)
we do about, about 10 to 12 repetitions per
each movement that you saw
until he feels good. Some days a little
bit more some days a little bit less.
And then we get up and then we work
the upper body dynamically.
So he'll use the bands to stretch
to kind of open up everything as much as possible
and then what I'll do is finish with
a little by dynamic stretching
and mobility to increase the circulation
that goes through there.
(rock music)
So we start out everyday with
regardless of what were going to do after the warmup.
We want to kind of get the mind right
kind of stimulate that neuromuscular system
in the body. Get the rust
off the bolts so to speak
now after the warmup
and go into resisted shadow work.
And with some bands on
and at first we start off really slow
you go about two three minutes
and then what he'll do is he'll
take those off and he'll
open up a little bit
get his feet moving more
definitely getting his arms
moving a little bit more.
And we'll reattach he'll go
back into it now and start to dig in a little bit.
You know again, sinking his feet in,
pushing and throwing some faints,
and a lot of movement. We take it
off and we finish his routine
with some motor speed work
and hand speed work really get the day going.
Next what we go into is
some eye hand coordination work
and as well as some ankle stability work.
And the goal is really you know to try
to react as fast as possible
keeping that ball right in front of his face
at the same time if you noticed
he was on one leg doing some
ankle stabilization work. So from there
he'll do that for about 20 reps
usually 2 sets in a row
and then he'll stand sideways
and focus on peripheral vision.
And he'll just be trying
to see that ball that comes back to him
and catch it. At the same time working
and doing ankle stabilization work
and finally we finish with some knee stabilization work.
It's really critical for everyone
you know but for Stipe what it really
does it creates confidence
you know within the mind because he's
had some issues with his knees
in the past. And so we want to be able
you know with some solid bands as you saw
the purple bands not just the thin bands
we get some good knee stabilization work
where I'm moving and pulling in different directions
and he's just gotta work fast feet
so that he's able to you know
kind of react in a fight like that
whether he's got to stabilize real quick and go
or vice a versa coming off some
quick moves in that style.
(rock music)
We'll go for three repetitions of the dead lifts
and then he'll go three repetitions
of the box squats and he'll repeat
that for about five minutes. But then
when he's done with that five minutes
to go once again to reemphasize
to re stimulate that neuromuscular system
and doing some high kicks and loosen up the body
that was just under tension and then really then
go into over-speed work and work his feet
so that they can get up and get ready to go
so that again in a fight when you're in that situation
the mind kinda understands and the body, what to do.
And a little plyo swing here Stipe is
going to go bout this for about 30 seconds
then he's going to just mark for 15.
We're going to repeat this for five
minutes straight as well. Think of
rebounding a lot this allows him
you know to become more dynamic
more elastic in his movement more explosive
with deeper movements if he's squatting down
coming up throwing his body
and with someone whose legs are more dynamic here
- [Stipe] it's great for stabilization definitely
has helped my knees out a lot more
and more have that knee surgeries throughout my career.
So this is one of my favorite ones
even though I hate it the most
its definitely one of the most beneficial.
I got this last one is inversion curl.
- [Bobby] This is in my opinion
by far the greatest apparatus
or machine designed for the posterior chain
for the hand strength with your
posterior cruciate ligament all that
back here it allows you, it just really creates
the strength in your hamstring
based on the load that you put on it
and so he'll do this for about five minutes
and about a surgeries every 10 seconds or so,
so he'll get about 30 repetitions
in a about a five minute period.
Putting a big fat band monster band on here
and now creating and increasing
the resistance over time of the individual
again growing this massive core strength
in here with a lot of rotation
and movement in there
but you are constantly under tension here
for the entire five minutes.
It's tougher than you think.
- [Stipe] Yeah five minutes is not fun.
Not fun at all. With this one
I do it for five minutes
all it is is three pull-ups
followed by 8 10 seconds of shadow boxing.
The reason for this is one,
I want to build on endurance for my muscles.
But and stay stronger also keep
staying fluid with my punches
and again going keep myself bulky
and so one thing do make sure is pull-ups,
I want to make sure I go all the way down
and all the way up and just hang
for a split second after I come back down
so if you get tired you can go
to 2 reps, go to 1 rep,
but we always you know 3 reps. 3 2 1 (indistinct)
followed by some 8 10 seconds of shadow boxing.
The last one now, reverse hypers.
This is great this is one of my favorite ones
just because you know, I've always have lower back issues
and I definitely helps me strengthen them up.
- [Bobby] The main thin is focusing on that posterior chain
focusing on your glutes and your low back
and that connection there
and just allowing your body
to have the endurance necessary
to sustain yourself again over that 25 minute fight
and be able to you know come out there moving,
twisting, and turning and doing this,
strong as possible. - yeah and another thing
is with this whole workout we do
it's all endurance training for a tournament (indistinct)
But also for stability for strength
and for you know for making things
that are weak in my body stronger.
So that's why I do this workout a lot.
It takes about 35 minutes
but we get everything we get strength
we get flexibility we get fast twitch we get
so it hits every angle as you should
we just don't lift we get our moneys worth
we do 35 minutes of different workouts here
and uh you know thank god we have what we have here
it definitely helped my career. All right guys
that was a typical lifting day for me
nothing crazy just 5 minute rounds to regain
to build endurance build strength also, also to work
on my stability. Fine tweaking stuff like that
So listen guys don't ever get
frustrated with workouts.
Just go in everyday, just try to get 1 percent
better that's my mindset always training 1 percent better.