Sean Sherk is particularly famous for his workouts and, in his prime, was considered by many to be the best conditioned fighter within his weight division and perhaps of all pro-MMA/UFC fighters. For example, regular UFC fights are 3x5 mins and championship fights are 5x5 mins so many fighters train to a maximum of five rounds. The typical Sean Sherk workout saw him do as many as 9x5 mins rounds.
While searching through YouTube the other day I came across a famous Sean Sherk workout: his Caveman Training(TM). Caveman Training(TM) is more an approach to training than a specific set of exercises. Basically, it takes what works from various areas of fitness and strength training and then overloads the participant with reps and intensity designed to produce an athlete more than ready to face the challenges of his sport. One of the advantages of blending different exercises is that a huge number of programs can be developed which can mean that an athlete (as the Sean Sherk workout video below mentions) never need repeat the same workout twice. In other words, the workouts are not sport specific. My impression is that Caveman Training(TM) is an excellent method to build a well-rounded athlete capable of performing to a high level in any sport that requires strength and endurance.
Let's take a look first at the Muscle Shark training and then examine how we can adapt the Sean Sherk workout to include it in our home or dojo exercise program.
The Sean Sherk Workout
Take a look at the Sean Sherk workout below.
The Sean Sherk Workout at Home
I was very impressed with this workout and had a go at replicating it at home using simple equipment that is readily available.
Warm Up
- Jump rope
- Jogging on the spot
- Shadow boxing
- Light bag work
- Jumping Jacks
Battling Ropes
This is the hardest exercise to replicate. Obviously the ropes are heavy, long, and thick and in all likelihood you don't have access to anything similar (I certainly don't...I don't even know a gym that has this kind of equipment set up).
If you want to work on the snap of the exercise then you can use a couple of colored belts and repeat the arm movements Sean Sherk performs.
Somewhere between working the snap and replicating the weight of the ropes is to use a couple of poles (I used thicker escrima sticks). This doesn't quite replicate the snap you will get from the belts, nor are the sticks so heavy, but you will feel it in your wrists as the round continues.
If you want to go for weight then just use a couple of lighter dumbbells held in each hand. Use lighter weights to develop speed and endurance but be careful in trying to 'snap' the weights. When I tried this using dumb bells I visualized using the weights to play drums, that is, using the dumbbells as if they were drum sticks. Another option is kettle bells which of course have a handle to grip and really work your wrists.
Variations:
Squat and hold that position so your thighs are in a constant state of tension. Alternatively, you can take a traditional martial arts stance and hold that for the duration of the exercise.
For greater balance and to stretch your calves, complete the exercise on tip toes.
Complete the exercise while standing on one leg (Daniel san's Crane). For extra pain attach an ankle weight to the raised leg.
