Brian Stann’s physique has been conditioned for victory both on the battlefield and in the Octagon—and it shows. Though recently retired from the UFC, Stann continues to perform workouts that reflect the high intensity and never-quit attitude of a pro fighter.
Here’s a glimpse at Stann’s usual Wednesday workout.
Grappling
“We’ll have a roomful of guys and I’ll generally lead them through a 10-to-15 minute dynamic warm-up,” Stann says. “We’ll drill some technique then start doing situational rounds with different scenarios you might encounter, or that one of us might be preparing for. We’ll go full contact, using strikes with gloves on. After that, we’ll cool down and we’re done.
Intensity: 5 Rounds x 5 Min. Each
Strength & Power
“When I lift, I’ll do exercises designed to build strength and power, such as the bench press, squat, pull-up or power clean,” Stann says. “Closer to a fight, this would shift to more conditioning and speed-based movements. I try not to do stuff that’s too isometric—fighting is more dynamic, so you can train that way. I’ll do a good, active warm-up, sometimes taking up to 20-25 minutes, then get into my lifts.”
Conditioning
On days when he doesn’t grapple, Stann mixes in this high-intensity conditioning circuit. “This is a three-minute round,” he says. “I’d start there with three rounds, then build up to five 5-minute rounds over the course of a 10-week training camp.” Try this widow-making routine to get shredded in a hurry.
Rest your toes in the stirrups of a TRX suspension trainer and assume a push-up position. Perform a push-up, forming a pike position with your hips up at the top of the movement.
