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The Warrior Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Warrior Workout

I believe that the definition of definition is reinvention.–Henry Rollins

The thing that drives you is the thing that will determine where you end up. Reinvention is something that it is a necessity should you decide to survive in the world and when it comes to your performance on the field, on the court, or in the ring this need for reinvention is no different. Today I’m going to give you a taste of reinvention with a workout to transform you into a fighter outside of the ring so that you can be a handful inside the ring! Check it out. 

The Warrior Workout…

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Speed, Agility, & Conditioning Note: The following drills can be intensified by performing the following performance drills with a 20 lb. weighted vest. 

Jump Rope Skips: 2–3 Minute Rounds

Agility Ladder Double Foot Hops: 5 (Note: A complete repetition is counted after completing movement from one end of the ladder and back.)

Agility Ladder Linear High Knees:

Agility Ladder Lumbar Rotation: 5

Agility Ladder Rear Lateral Crossover: 5

Plyometric Squat Jumps: Pyramid with 3 sets consisting of 10 bodyweight power squats (the first part of the squat jump consisting of the descent minus the jump), followed by 10 jumps, then 10 power squats. So the complete first set will be 10, 10, 10 (power squats, squat jumps, power squats) The next sets go 8,8,8 and 6,6,&6. 

Strength And Power: Note when I include the word “superset” it means to complete the set of the first exercise followed immediately by the first set of the 2nd listed exercise in the superset. 

Double Arm Dumbbell Press: 6×6

Superset Pull Ups: 6×6

Kettlebell Swing, Clean, Press: 3×3 (Right & Left Arms) Moderately heavy

Superset Single Arm Medicine Ball Slams: 3×6 (Right & Left Arms) Use anywhere from an 8 to 10 lb medicine ball. 

Plyometric Push Up: 3×5 

Superset Rotational Medicine Ball Slams: 3×5 (Right & Left Sides) Note if you are short on space perform these with a sand filled medicine ball for minimal bounce. If you have adequate space then perform with a rubberized bounce medicine ball and catch it on the rebound of the first bounce to execute the next throw. Make sure you have a sturdy wall and to pivot the front foot with each throw. 


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The Warrior Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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