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"Randy Couture Workout - Should You Do It?"
A few years back, former UFC Champ Randy Couture gained a bit of notoriety in certain internet fitness / strength & conditioning circles for the barbell complexes he was known for doing.
The "Randy Couture Complex Workout" (as it came to be known) was a string of 7 barbell exercises done back-to-back:
-Military Press (aka - Overhead Press)
-Split Squat (left and right)
-Thruster (aka - Front Squat into a PushPress)
Each exercise would be done for a moderate number of reps (say 8 or so), with each exercise done one after another with no rest between. You'd rest say 90 secs after the last exercise, and repeat the circuit 3-5x.
This gained popularity rather quickly for a couple reasons. Firstly, barbell complex training wasn't widely known or talked about at the time. Second, fighters wanted to know if doing the Randy Couture Workout would get them into the kind of great shape Randy was in.
Now, this can be a good introduction to complex training, and if you're looking for an MMA workout to augment your MMA training and skills work (even if you're not a fighter, but just want to be in "fighting shape"), then this can work well. It was obviously a big part of Randy Couture's training for a long time.
However, if you want a true MMA workout, or want to really utilize complexes in your training in a way that you'll get the absolute most out of them, I would go another route.
The main thing this complex can be good for is endurance. While endurance is great for mixed martial arts, it is by no means the only physical characteristic you need. This is one of the problems inherent with how this complex was designed - there's no real allowance to be made for strength, speed, or explosive movement.
At the same time, because of the exercises utilized, you end up being greatly hamstrung in how much weight you can (or should) use. This can limit your benefit even further.
While Randy's complex can be a challenging workout, and would be definitely better for you than most workouts that you'd see in a bodybuilding magazine, there are honestly better ways you can implement complex training into your MMA workouts.
Does that mean that Randy Couture's workout program is bad? No way. It's just that there are ways you could be even more efficient with your time, getting even more out of your workout.
I discuss this complex more in the video, as well as how I like to design complexes. You can also learn more by reading my article called "Randy Couture is a 'Complex' Fighter". The article is available here - http://www.workingclassfitness.com/randycouturecomplexworkout.shtml
Until next time - Train Hard, Rest Hard, Play Hard.
link to this video - http://youtu.be/hOwgK0cOG1s