The routine of Leon Edwards, current UFC welterweight world champion, can function an inspiration for many who consider within the inconceivable. On the age of 31, the Jamaican-British athlete defeated the defending champion in a fight that can go down in history.

Finding himself down, he pulled off a last-minute knockout that stunned the audience. In his subsequent statements when addressing the press, the fighter revealed that there was no luck involved, but very intense preparation. (That, at the very least, is how Edwards interprets it).

Because of his newfound popularity, the brand new Ultimate Fighting Championship (UFC) champion was asked about his methods for training and fitness. With this in mind, we’ve compiled some data that we will use to investigate Leon Edwards’ routine and the way you may make the most of his advice.

What’s the warm-up like in Leon Edwards’ routine?

There are not any secrets here. The champion runs for five minutes on a treadmill after which gets all the way down to strength work.

Can just five minutes be enough? Actually, yes. The nice and cozy-up is supposed to extend circulation to the muscles and increase oxygen intake to the lungs.

You’re not searching for fatigue here, but preparation. The guts rate goes up a bit and so do the blood pressure values. Thus, in the case of weight bearing, You reduce the danger of injury. In accordance with research, a correct warm-up could prevent as much as 35% of neuromuscular injuries in sports competitions.

As for which warm-up routine is best, there’s no must be strict and persist with Leon Edwards’ advice. When analyzing other ways of warming up, the researchers found that there were no significant differences in training results based on the warmup method chosen.

What does champion strength training appear like?

Leon Edwards divides his strength sequence into the chest and back on one side, then the back chain. The variety of sets and reps is dictated by the superset technique.

A superset is a modality to avoid the standard rest between sets. This isn’t something for each beginner. It’s obligatory to have a previous base that permits us to not rest and to proceed activating muscles.

There are different variants that could be chosen:

• Mix different exercises that work the identical muscles
• Work agonist and antagonist muscles in succession
• Mixing anaerobic strength with cardio, without interruption between the 2

The superset technique is ideal for many who don’t have much time to work out. The identical weekly volume is achieved, with similar results to the usage of traditional rest.

But we repeat: you should have a previous base to get to remove the breaks.

Chest and back

Leon Edwards’ chest and back routine focuses on the next:

• The benchpress
• Incline Dumbbell Rowing

The primary exercise is perfect for the pectoralis major muscles. It’s a gym classic and also you’re sure to have had it programmed in if you happen to attend a facility.

The second exercise focuses on the back muscles. It increases the dimensions of the trapezius, rhomboid, and even the shoulders. Beyond aesthetics and strength, if there are not any spinal injuries, it may well serve to forestall them in the longer term. By improving the ability of the soft tissues in the world, it provides stability to the vertebrae.

Posterior chain

Then, to work the posterior chain, Leon Edwards’ routine uses the next movements:

• Deadlifts with a trap bar
• Medicine ball throwing

Repeatedly, those that attend a gym as beginners often take a look at the trap bar with suspicion. There’s at all times doubt about how effective it truly is to lift it or walk around with it.

On this case, the bottom line is to make use of the attachment as a load to lift with the classic dead weight sequence. Evidence indicates that enormous and powerful muscles are activated with this method, akin to the biceps femoris, gluteus Maximus, and erector spinae.

Alternatively, a medication ball, when thrown accurately, is helpful in toning, hypertrophy, and even injury rehabilitation. In truth, it’s increasingly utilized in physiotherapy centers.

By incorporating the medication ball in training handball players, for instance, it was noted that the athletes gained speed of their shots on the court. That is related to the concept that the device can improve athletes’ explosive power.

How does Leon Edwards finish his routine?

The tip of the UFC champion’s workout happens on the stationary bike. There, he performs 5 sets of 10-second sprints, with a 20-second rest between each.

This final push, while it could appear aerobic, should actually be considered more anaerobic. The short 10-second time at high intensity quickly consumes available oxygen. For this reason prolonged breaks are needed between each pedal stroke.

Nevertheless, it’s also true that repetition of this routine increases cardiorespiratory capability. High-intensity exercise (HIIT type), akin to stationary cycling in sprints, raises the utmost amount of oxygen the lungs can handle.

This may mean less fatigue when performing any demanding activity.

Tailor this routine to your situation

We’re not going to be UFC champions like Leon Edwards. In fact we’re not. What we’re searching for is to make use of the perfect suggestions from athletes to enhance our personal routines.

If you happen to’re interested by back hypertrophy or want to forestall spinal injuries in the longer term, you then might find these movements useful. Alternatively, if you happen to’ve been figuring out for some time and need to progress, you may start with supersets to check your endurance.

Whatever you do, get advice. Seek the advice of a gym or certified personal trainers.

Major image by REUTERS.

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