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<\/figure>\n\n\n\nTall and skinny is often the way to go for most fighters as you look through the top 5 fighters in each of the divisions from featherweight to light heavyweight. You do get the odd exception however, such as Yoel Romero. Also, he’s well old! <\/p>\n\n\n\n
He is very secretive about his training regime. However, looking at his physique and athleticism, it no doubt consists of a number of open-chain functional exercises, some gymnastic movements and explosive exercises such as plyometrics and Olympic Lifts. I doubt that he does any beach-body exercises like bench press & curls, whilst leading up to a fight anyway. <\/p>\n\n\n\n
Possible Yoel Romero Workout*<\/h2>\n\n\n\n
Most great athletes adhere to periodised training routines.
\nThat is, they will have a set period to develop strength and then a set period to develop another physical asset such as power.<\/p>\n\n\n\n
The programme below would represent a power based phase.<\/p>\n\n\n\n
The initial phase would normally be to build strength using compound exercises such as deadlifts, squats and military press.<\/p>\n\n\n\n
General Principles<\/p>\n\n\n\n
- \n
- Include Functional Exercises Performed Standing Up like Military Press instead of Shoulder Press<\/li>\n\n\n\n
- Limit bodybuilding exercises (unless in a ‘hypertrophy phase of training”)<\/li>\n\n\n\n
- Plyometrics – For Explosive Power*<\/span><\/li>\n\n\n\n
- Olympic Lifts – For Explosive hips*<\/span><\/li>\n\n\n\n
- Gymnastics Movements – For agility & flexibility<\/li>\n\n\n\n
- Taper & Periodize your S & C training<\/li>\n<\/ul>\n\n\n\n
A note on power workouts – Always consider the risk to reward ratio<\/span><\/strong>
\nHigh Pulls for example, great for explosive power, but carry a relatively high risk of injury.<\/p>\n\n\n\nSample Programme for Explosive Power<\/h2>\n\n\n\n
Perform at your own risk<\/strong>.<\/span> Always consult a coach or experienced lifter\/athlete for power exercises as the risk of injury is high<\/p>\n\n\n\n
Day 1 <\/strong><\/p>\n\n\n\n
Warm up<\/strong> –<\/p>\n\n\n\n
15 minutes ‘functional cardio’<\/p>\n\n\n\n
Low intensity shadow boxing, building up the pace over 5 minutes
\nSkipping for the next 5 minutes
\nShadow wrestling drills like sprawls and double legs to finish the warm up<\/p>\n\n\n\nDynamic Stretching<\/strong><\/p>\n\n\n\n
Shoulder rolls
\nShoulder Circles
\nLeg Swings<\/p>\n\n\n\nSingle Leg Step Ups<\/strong> 2 sets of 10 reps on each leg<\/p>\n\n\n\n
- Olympic Lifts – For Explosive hips*<\/span><\/li>\n\n\n\n