Train Like Chuck Liddell
Nothing in a gym can beat pushing a 200 pound wheelbarrow up a hill”
Chuck´s training schedule, like the sport itself, is constantly evolving. Depending on his next opponent, the schedule is modified to accentuate the other fighter´s weaknesses. At the time of the first Tito Ortiz fight, Chuck was squatting 600 and benching 400. He knew that strength alone wouldn´t be enough to sustain him for more than three rounds. With his superior punching power, Chuck knew he would need his wind. So he boosted his cardio. Not just running but running on the beach, running wide receiver routes and wind sprints. “I really hate straight running… because it is boring” says Chuck.
Here are some elements of Chuck´s training at The Pit*:
Wall Ball: Take a 125-pound medicine ball, throw it against a wooden beam hard enough so it will bounce back three feet. Do it five times 3 sets, with just a minute of rest in between. This works the shoulders and increases punching power.
Wheelbarrow: Push a wheelbarrow containing 200-pounds up and down a hill. Uphill increases stamina, downhill increases grip, forearms and shoulders.
Sledgehammer Drill: Swing a 16-pound sledgehammer into a truck tire 100 times. This maintains and improves punching power.
Plank: Start in a push up position with your elbows where your hands would normally be. Keep your body as straight as possible and pull your abs in toward your spine, as if you were about to get hit in the gut. Then hold for as long as possible. If you are doing it right, you will feel it all the way through your core.
Row and Wrestle: On a basic rowing machine go full tilt, rowing 800 meters in two minutes. Then roll off of the machine and wrestle someone for two and half minutes. One minute of rest then repeat four times. The rowing works my shoulders and lats in shape, the wrestling helps my stamina and strength.
*Do not attempt this or any workout without consulting your doctor.
