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Cain Velasquez Workout

Cain Velasquez Workout


Cain Velasquez trained like an animal in preparation of UFC 121 that took place on October 23rd, 2010 and he didn't disappoint in what was a highly touted match which MMA fans were in anticipation of for a long time. Brock Lesnar, up until this past Saturday night, was uncontested in the world of UFC until Velasquez rung his bell Saturday night.


Velasquez was humble in his approach going in as dictated in this interview prior to the fight:

Velasquez defeated Brock Lesnar by TKO in the 1st round to become the New UFC Heavyweight Champion and the first ever Mexican Heavyweight Champion. So what got him so prepared to not only take on, but pummel, the 6'3" 264 lb. (walking around at 285-290 lbs.) NCAA Division 1 Heavyweight Wrestling Champion? Technique was what won over brute force and that only came with the proper training regimen to make him so technically sound to take on a mammoth beast in Lesnar.





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Monday, Wednesday, and Friday, Velasquez lifts weights from 8:00 am to 9:30 am. The fact that he lifts weights every other day is ideal; this gives his body enough rest and recovery between his workouts. After his morning workout, he eats breakfast before he goes back in the gym to do some wrestling, followed by a hard sparring session from 12:00 PM to 2:00 PM. Velasquez does 5 rounds of sparring with multiple training partners, where his partners are fresh while he remains exhausted from his previous rounds. This improves his conditioning and gives him new looks to be exposed to so he is prepared for all styles. After that, he does three rounds of jiu-jitsu of five minutes each. He then goes back home to eat and relax before he gets back in the gym at 6:00 or 7:00 pm to do a cardio workout followed by a striking session where he hits mitts to practice his technique. Tuesday and Thursday is a very similar approach, however at noon to 2:00 PM, he does more of a wrestling-based jiu-jitsu workout.

In an interview with, Velasquez noted that "the noon workouts on Monday, Wednesday, Friday are the hardest because I’m going in against multiple training partners and fighting each one. Each fighter that comes at me is fresh and that really takes a toll on you and your body -- it gets you tired and it really makes you dig deep and work hard to get through the workout. It’s the worst and sometimes I hate going through it, but it is the most beneficial part of my training." This is a very smart tactic and this kind of training will certainly pick up his conditioning even more. They say Velasquez is the most well-conditioned fighter in the UFC and this can explain why.

In between fights, Velasquez takes two weeks off to hang out with his family, take a trip, and relax. He then eases back into training. It's good to give your body some prolonged rest after such intense training. You are healing your body, which is always a necessity.

In response to what he recommends for youngsters starting out in MMA, "You need good coaches with a good gym that teach you the essentials, like boxing, kickboxing, wrestling, and pretty much all the stuff that you need to be successful in MMA. You need good training partners -- because you’re only as good as your training partners -- and a strong desire to always get better. Know what your strengths are, but also keep in mind what your weaknesses are; always work on your weaknesses."

Cain works out with Daniel Cormier (who is an Olympic wrestler), Mike Kyle, Luke Rockhold (who is part of Strikeforce), and a few more guys in to help him with his jiu-jitsu.


Below is Cain Velasquez working his striking game with former Kickboxing Champion Javier Mendez  at the American Kickboxing Academy:


The 2X All-American D1 Wrestler from Arizona State, Cain Velasquez, has proved to the MMA world that he is the real deal with his sound technique and passion for the sport. Velasquez is an entertaining guy to watch and his UFC fights will be a big hit for the rest of 2010 and beyond. I'm sure Lesnar will be hungry to fight him again very quickly. Both fighters are warriors and we can expect to see a great fight in round 2. Until then, Velasquez has claimed the right to be recognized as the best heavyweight fighter in the world today.













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Date Published : 2011-12-11 01:57:30
Written By : Jaret Grossman