Last updated on October 15th, 2021 at 01:59 pm
We’re going for a bit of a heavyweight UFC Champion themed week.
We’re going to kickstart it with some training from former heavyweight champ: Stipe Miocic.
Stipe Miocic’s workout is obviously diverse, but one thing we can do is listen to exactly what he shares and then utilize it for our own kickass training.
To start us off I want to share a PSA that Stipe posted on one of his Instagram posts:
PSA: Don’t ever underestimate the jump rope. Its great for stamina, the lymphatic system, total body muscle engagement, heart health, coordination, bone density, it even helps prevent injury… It’s also a HELL of a lot harder than it looks! -Happy hump day everybody, get after it! 💪🏽
The reason I specifically share this one is because we LOVE our Jump Rope Workouts here at SHJ – and hearing it come from the former champ might just sell you on it.
But, if you’re not ready for that just yet I should tell you that we’re going to be specifically working with a leg day routine, so if you want to pair it with a full weekly workout you can also find that, along with over a thousand others, within our Workout Database.
Stipe Miocic was nice enough to hop on a video with Men’s Health and share his leg day training, so that’s exactly what we’re going to be working with for this one.
Miocic lets his strength and conditioning coach break down the majority of his training within the video, but I’ll be piecing the entire workout together for us to utilize below.
Stipe Miocic Leg Workout
Training Volume:
One Day of Training
(To Be Repeated and Varied w/ Other Training)
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Stipe Miocic Leg Workout
This workout is shared by Men’s Health, Stipe Miocic’s strength and conditioning coach Bobby KalealI’, and Miocic.
Stretching and/or Dynamic Warm Up:
10-12 reps with 2-4 different banded stretches for both lower and upper body
Warm Up:
Band Resisted Shadow Work: 2-3 Minutes
No Resistance Shadow Work: 2-3 Minutes
Band Resisted Shadow Work: 2-3 Minutes
No Resistance Shadow Work and Speed Work: 2-3 Minutes
Eye-Hand Coordination Drills
Knee Stabilization Work
The Workout:
Belt Squat-Resisted Deadlift Squat Combo
Alternating 3 Reps each for 5 Minutes
Leg Press Plyo Swing
5 Minutes
Assisted Nordic Curl
5 Minutes
Band Resisted Ab Work
5 Minutes
Pull Ups
5 Minutes
Reverse Hypers
5 Minutes
**In between breaks for these exercises Stipe also does shadowboxing and kicks to stay loose and keep up the endurance.**
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