I agree with many of the above comments; this isn't circuit training light, not a real workout worthy of a high-level athlete. I mean, to hear them sell it on the video, you'd think they were targeting particular muscle groups via an MMA-centric muscle development system or something, but it's really just a lot of fluff regarding a much lighter workout than my non-athlete sister does 5+ days a week. I honestly now think less of Edson Barboza because of this.

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this whole comments section is absolute faggotry. i do this and i do that, and that is wrong, and that is weak and blah blah. if you only knew how embarrassing you sounded.

You guys are nuts. Everyone should probably be focusing on the blistering track that's inspiring me to go out and do a stupid leg workout

Most importantly... that music is gay. I hope he doesn't work out to music like that.

Also, I agree all of the shortened range of motion and generally inefficient movements going on here. Edson is still young, but he is training his body for failure. Squat, deadlift, and do high boxjumps. Oh yea, and kick shit all the time.

Jesus, am I the only one on this site that isn't a professional trainer?

I've been working out for over 15 years and have done legs once a week, every week for that time.
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Stiff leg deads and ATF (Ass to floor) squats won't destroy your lower body.
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If you have good form, you won't have any problems, it's people who have no idea what they are doing that hurt themselves.
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Nintendong doesn't know what he's talking about.
He just uses bad form

Also, although I practice BJJ I'm actually not a fan of 'functional exercises'. I'm fine doing calisthenic circuit once a week, but I still like to perform heavy compound lifts with free weights for most part. It's likely that my split is not optimal for a martial artist. But at the same time, I get really annoyed when dweebs that can't even deadlift 300 lbs preach about 'functional strength'.

@Nintendong, JesB, Orka - Agreed on all counts. Especially in regards to my workouts (non-mma fighter) will, and should, be drastically different than an mma fighter's. But yea, once a week on legs is good enough for me as well Orka.

If you neglect legs in the gym, that probably means you don't know what the hell you are doing the rest of the time as well. That being said, as Nintendong stated you don't wanna overwork legs either. I personally only train legs once a week (since they also tend to recover the slowest), but my split is closer to a bodybuilder's than a fighter's.

Is this the same coach that trains Timmah Silvia?

Don't know this fighter, nor his trainer. So my observations are solely based on the video. I normaly do not offer assessments ofa coaches' training program unless I'm being paid to do so, but in order to prevent others from replicating this program, here goes:

This kind of program is one of the main resons MMA athletes sustain a high level of injuries and/or overtraining. First, the goal of any strength trainign program is to reduce the incidence of injuries, especially those inherent in the sport. The partial range of motion exercises executed in this video will ultimately lead to compensation patterns and/or tendonitis. Second, using weights to train a fighter's "cardio," is a waste of time. The best method for training a fighter's "cardio" is by having them FIGHT...by rolling on the mat and boxing in the ring. The "cardio" built in the gym, will not cross over to MMA, it is sport specific. This explains why Lance Armstrong, 7 time Tour de France winner and said to possess the highest VO2 levels in recent history, took 3 hours to run the NYC marathon. This is also why triathletes train in the pool, on the bike and on the road, instead of only training one specific event.

It's a matter of getting hte most bang for your buck, or in this case, training smart to make the most use of your training time/availability.

Or just train your kicks/shins regularly...OH?

Thanks, but I prefer this work out: http://www.youtube.com/watch?v=ezfxcYk7Z9U

Personally excessive legs work outs (especially "stiff leg deads" and deep glue to heel squats) is the easiest way to destroy your lower body.

I see so many meathead MMA guys putting them selves on the bench for days, weeks, months, because they overwork their legs. At the end of the day I will always choose endurance and technique over size and power.

fuck the work out, i want to see more of that chick at 4:28, DAT ASS!!

@Smitty - yeah I agree with that. It's just too bad that this is presented as a kind of stand alone work out to get horse legs...which we all know that nobody wants b/c you will then inevitably be hunted down by Overeem.

comment section is so shitty.
no fuc$ing spaces between lines, everything is all jammed together.
who's running this site?

Squats, Deadlifts, Stiff leg Deads and Jump squats.
Lots of Protein, lots of food.
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Power legs!
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AND inverted back-ups???? are you serious???

They're call Back Extensions.

@ Sloppyspray, I think the point is more, he does this on top of the ZILLION other martial arts & excersizes he already does as a freakin MIXED MARTIAL ARTIST that fights in the UFC, that could beat the shit out of any professional athlete, you, me, my mama, both our fathers, our brothers, mike tyson, jesus..........Ok maybe not jesus, but the other people for sure.

I don't agree with this guy ^ but then again, Im a pussy.

Sorry if that came off as too high horse "I work out, I strong, I lift"ish, but seriously this would be an introductory work out and people shouldn't be tricked in to thinking that this is actually something that will get you kicks like Edson Barboza, considering much of kicking is the kicking technique itself not necessarily how strong the legs are. Hopefully someone else can back me up on my above comments.

I have a harder workout when I take a dump. a) those aren't deep squats, he's barely going parallel to the ground, def. not ATG which would be a deep squat. Standing on boxes doesn't change that fact. b) with that weight hanging from his belt he should be doing 5 sets of 25+ reps. c) at least he's using a high box for the step-ups, d)those cable pulls with lateral jumps might be the stupidest thing I've ever seen. God, I hope noone at the gym I go to sees that and starts doing them. This is also a mix of a leg exercise and a back exercise, I guess to transition in to the back extensions. e) the back extensions on the roman chair...anyone who has ever worked there back before does that with a 45lb plate, if you haven't worked your back heavy you do it with a 25lb plate, my fiance does it with the rubber dumbbells that he was doing it with. CONCLUSION: This is a lame ass workout that anyone who has ever trained their legs before would crush. This is NOT indicative of a professional athlete. I give this a C-.