Bas Rutten Mixed Martial Arts Workout Pdf
Full text of 'Mixed Martial ArtsWorkout Book2Welcome to thefiaA HutteaMixed Martial Arts Workout!Welcome to the Bas Rutten Mixed Martial Arts Workout!Boy, are you going to love this, or wait a minute, maybe not. Either way, if you do theworkout you will get in perfect shape!The whole idea actually started because I was sick of jumping rope and I wanted a differentwarm up - a real warm up that would make me tired and was useful to me for my fighting. Icame up with the idea of putting my own voice on a tape that was telling me what to do.When I did this warm up tape a few times, I discovered that I really liked it and from thatmoment on I started to rewind the tape a couple of times and made it a workout.The 1st tape that I had was only punching and kicking and had only three rounds of twominutes on it. Then I started to think about it and soon I added more combinations,sprawling, sticking the legs out on the ground and even push-ups to it. (I demonstrate thison the video tape that goes together with this workout). I also made a boxing tape andthose two tapes were it!The tapes became perfect for me for when I had no training partner or when I didn't want togo out and train in a gym, but still wanted to have a good work - out. Also a thing that Ialways used to do in my attic was to combine power exercises with shadow boxing.
Thisway I became not only stronger but my stamina would improve too. PLUS, this is how itgoes in a real MMA fight.There is not only striking and wrestling, everything is COMBINED!
Normally, I would do thiswith a timer next to me, but now I specially made a tape from it too so that everybody whodoes the tape doesn't have to pay attention to the time and can concentrate 1 00% on theworkout.Every time a fighter comes to train with me, I introduce him to the warm up and trainingstape. They all always freak out and say that it is the best thing they have ever done, and allof them ask me for a copy of the workout. I am not talking about just 'some' fighters either.No, I am talking about: Marco Ruas, Pedro Rizzo, Peter Aerts, Mark Kerr, Tedd Williams,Ian Freeman, Duane Ludwig, Amir Rahnavardi and all the other fighters that come to trainat the Beverly Hills Jiu Jitsu Club from allover the world.The new tapes that I made a far more advanced then the old ones that we use to train onand since that I am retired from fighting, I thought that it was time to introduce this workoutto the rest of the Martial Arts community!I am sure that you are going to love them because it is not 'just a workout.'
3These tapes will do a lot for you!They will improve your stamina and power.They will improve your speed.They will improve your reflexes.They will improve your coordination between hearing and performing.However, don't think that they will make you a good fighter because they won't.You NEED to spar with sparring partners for that. But, for everything else theyare perfect!I will explain a little bit how and when to use them.Use the tapes whenever you train whether you are by yourself or with a partner. You canuse them in the gym, in your house, in your office or even in the woods, as long as youhave a tape deck close. Which tape you use is up to you. I highly recommend the 'allround fighting tape' for EVERY Martial Artist, Boxer, Thai boxer, Karateka, Wrestler, JiuJitsu Ka, Judo Ka, Mixed Martial Artist etc., all the Martial Artists who need stamina, canuse this tape.Boxers will often ask me: 'why do I need to use the 'all-round fighting tape?' I don't need todefend myself from a takedown.'
Or, they say, 'I don't need the other exercises on thattape' Well, I'll tell you why- because these exercises will break your breathing rhythm andbecause of that, you will get tired. If you only box you will not get tired that fast, but, if youare sparring and your opponent does things that you don't expect, throwing fastcombinations out of nowhere, he let's you trip, maybe throws you (even when it is illegal) orhangs on your neck all the time, THAT will break your breathing rhythm and THAT willmake you tired. So it is always good to be prepared for that. I once had a marathon runnerin my Thai boxing class and when we started to do some sparring he got tired real fast.Everybody thought how is that possible?
It is possible because of the same reason that Ijust explained to you, his breathing rhythm is totally different from what he is used to.Also, they are the best for the last, let's say, 1 0 days before a fight, because you don't wantto get injured anymore in sparring but you still want to have a great workout.With every training that I do, Thai boxing, ground fighting, boxing or a MMA sparringsession, I use three rounds of the 'all round fighting tape' as a warm up. Also, many timesafter I have finished my sparring I do three more rounds of the Boxing tape to complete mytraining.If you don't feel like going to the gym to do weights, but still want a VERY good body andstamina workout, use the 'All round workout' tape. You can do it in your room, the livingroom, garden, garage, in the woods, again, where ever you have a tape deck or boom boxavailable you can have a great workout.4Today you don't feel like kicking?
Bas Rutten Mma Workout
Use the boxing tape. Or you have a wrist injury so youcan still punch in the air but not sprawl? Use the Thai boxing tape! AND, of course, you canuse either one of them if you have a cut some where on your head from sparring and itneeds time to heal. I know all this because as a Pro-fighter I have been in these situationsMANY times!! So, go with the flow and use them whenever you feel like it.You can also do the Thai Boxing routine on the Thai Pads or bag, after your sparringsession (this is what I use to do) and if you can do that routine (with 100% power) and finishall 7 rounds of three minutes on side B of the 'Thai boxing' tape, well Sir, you are readyfor your fight!! Don't do this routine (after the sparring) too many times a week becausethat will be too much and you will break down.
Do it like 4 times a week because your bodyneeds time to recover.I have provided you with an example of how to build up your way to a fight later inthese materials.I made these tapes for Martial Artists that compete. Because of that, this workout is going totake some time to get used to and is very intense!! Take your time. Start with the boxingtape, because if you know that one, you pretty much know all the other tapes.It moves pretty fast so I suggest that you leave a few combo's out in the beginning.
Likethis, do the 1st combo but skip the 2nd, then take the 3 rd one again and skip the 4th,etc. This way you will get used to the speed. Once you can do this easily, you will only haveto leave a combo out every once and a while, then after some time, which is different foreverybody, you can do the whole tape without leaving out any combinations. And that iswhere you are really going to love it.I think it is smart to start with the 2 minutes side (side A) and from there workyour way up to the 3 minutes side (side B).
If you are doing the Thai Boxing tape and it isgoing to fast for you, use knees instead of kicks. When you are used to the speed, you canstart kicking if you like.AND, I cannot tell you enough!!!!! Use them as a warm up. Every time that I train I usethree rounds of the 'All-round fighting tape' as a warmup. First I warm up a little bit andstretch and THEN I do the three rounds. I am telling you, 'This beats jumping rope!!' And at the end of the training I always complete my workout with three rounds of the'Boxing tape.'
While doing these rounds I concentrate on my back foot. I make sure thatthat foot is connected to the ground at all times when I am punching. I also move forwardand backward while doing this tape. This lets you concentrate a little bit more on yourhands, which is ALWAYS good!!5Now an example of how you can use them in your training:If you have a striking session, let's say Thai boxing, and you have this workout 4times a week (Monday, Tuesday, Thursday and Friday, which I think is perfect) and,lets say that you are six weeks away from your fight.Do three rounds of the 'all round fighting' tape as a warm up. Stretch some more and startsparring.
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Mixed Martial Arts Workout Routine
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