The book is thick and weighty, coming in at 348 pages all told, and it is jam packed with color photographs detailing the workout routines Martin Rooney picked up while traveling to different parts of the world to train. Rooney trained in some of the top places, including Gracie Barra, Gordo Correa's Academy and the Renzo Gracie Academy (Brazilian Jiu Jutsu), University of Iowa, Rutgers University and the New York Athletic Club (Wrestling), The Kodokan and the Kokushikan (Judo), Fairtex Gym (Muay Thai), Mejiro gym (Kickboxing), Gleanson's gym (Boxing), the Japan Karate Association and the Shotojuku (Karate), and the International Training Center of New York, Dinamo Sporthall, Sambo (St. Petersburg) and Sambo (Yaroslavl) (Sambo). The research then is all first-hand and of top quality. In addition, Martin Rooney didn't simply observe the training, he participated in it as well.
Martin is very highly qualified in the field of physical fitness and trains regularly in various martial arts. He is also the Chief Operating Officer of the Parisi Speed School and has trained thousands of people - martial artists and sports people alike - over his career. He has the perfect blend of academic knowledge and personal experience in both training and teaching.
First of all I want to say that Ultimate Warrior Workouts is text-light. It isn't so much a book you read as a book you refer to. That said, Martin Rooney does share some valuable insights and opinions in just a few words and, although text-light, there appears to be an assumption that the reader already knows something about martial arts and is coming to the book to further his or her education. For example, rather than discuss exactly what the martial arts are (and MMA in particular) Rooney raises the very interesting point early on that he feels there is a danger that training solely in MMA as an overall style will lead to a reduction in skill when compared to an athlete who trains systematically in the various arts that tend to constitute MMA. What he means is that rather than starting off training in a blend of Thai boxing, wrestling, boxing and BJJ, he feels it would be better to study Thai boxing exclusively then move onto, say, wrestling. Another interesting point - and a sign of the times - is that he recounts the origins of martial arts as principally starting with the Greeks and becoming solidified with the gladiatorial games of the Roman Empire later. The Shaolin Temple is mentioned, but is located (properly) as being established after the gladiatorial schools of the Romans. I found this section, though short, to be very refreshing.
After these introductory chapters Rooney moves onto the meat of Ultimate Warrior Workouts. Each chapter details a different art and follows more or less the same format. Again, a key point to note is that Rooney first of all describes the philosophical and moral underpinnings of the art in focus. Although principally a book about training warriors, the life philosophy is never neglected. Kudos for this.
Bearing in mind that Ultimate Warrior Workouts is text-light, Rooney gives a brief overview of each art then launches into detailed explanations of training methods unique to each art. Each of the exercises is well demonstrated using quality color photographs using a variety of models. Many, if not most, of the exercises could be done at home with little to no special equipment needed. On occasion there are some exercises detailed that would require specialized equipment that I don't think the average gym / dojo would have, let alone a private individual. For example, many of the arts make use of a pull-up bar. This may detract slightly from the content, but is more than compensated for by the usefulness of the other exercises.
Each chapter then ends with a 'Warrior Challenge' which is a particular exercise based on the skills predominantly related to the chapter's art. For example, the Warrior Challenge for the Muay Thai chapter is to perform as many roundhouse kicks as possible with a one minute time limit.
Next is a chapter on nutrition. This struck me as being more for the benefit of someone who wants to fight professionally as mention is made of pro fighters walking around 20 pound heavier than normal then cutting in the final weeks of preparation for their match. I don't think this will be relevant to most readers and the detailed meal plans vary from 2,700 to 3,400 calories per day. Far more than the average person would need to consume. On the other hand, the meal plans do highlight some very healthy approaches to eating and if the quantities are lowered then I would say the advice would be very useful.
The next two chapters of Ultimate Warrior Workouts are a little disappointing. The first is on cardio and, to avoid repetition of information presented in Training for Warriors. Rooney doesn't cover very much in this section except for the jump rope. He introduces 'Hurricane' training but refers the reader for Training for Warriors for more information. The next chapter on flexibility is the weakest in the book and clearly isn't an area of expertize for Rooney and seems to me to have been included more for the sake of completeness than anything else. The exercises covered here are about as basic as they come, although the author does introduce the use of the foam roller.
Next Rooney examines partner training and highlights various exercises presented earlier in the book that can be replicated with a training partner (literally!) providing the weight. Rooney recommends such training primarily for two reasons. The first is that martial arts techniques are used against an opponent and therefore training with one is directly replicating the movements. Second, by carrying a partner the weight is unevenly distributed, not only making the lifts more lifelike but also challenging the lifter in ways that symmetrical weights won't. I think a lot of the exercises here can be replicated with a heavy bag or a sand bag.
Moving to the close of Ultimate Warrior Workouts, Rooney presents a six month Warrior Workout plan, but it should be noted that to complete this in full you will also need to refer to Training for Warriors, his earlier book. In last chapter Rooney provides his own 20 Guiding Principles and I felt this was a nice touch to relate the martial arts to our everyday lives.
Overall Ultimate Warrior Workouts is a great book. It is comprehensive and well presented. Since starting to study it I have mostly used it to introduce variations into my own workouts. I can use this resource to develop different approaches to, say, an upper body workout that keeps me interested and challenged in new ways. For the martial arts instructor, the exercises can be used in your gym / dojo to challenge students in new ways in each training session. Highly recommended.
