California-raised and Arizona-bred, Cain Velasquez is now one of the top ranked UFC heavyweight fighters. Judging by his high school wrestling career record of 110 – 10 and two 5A Arizona wrestling championships, this probably didn’t come a huge to surprise to anyone. Velasquez attended a year of school at the Iowa Central Community College where he quickly claimed the NJCAA heavyweight title and then transferred to Arizona State University where he wrestled for the next three years. After college, Velasquez began his career in mixed martial arts, joining the American kickboxing academy where he eventually earned a brown belt in guerilla jiu-jitsu as well as a black belt in Brazilian jiu-jitsu.
image via fightlandvice.com
Ups and Downs
Velasquez made his MMA debut in October of 2006, claiming a victory over Jesse Fujarczyk. He then made his UFC debut in a fight against Brad Morris, where he snagged another win with a first round knockout. His career was then marked by more impressive wins, eventually earning the heavyweight championship title by defeating the former titleholder, Brock Lesner. From there, his career is a series of ups and downs, as a rotator cuff injury caused him to take some time off and his return to the ring ended in a loss of his title. He then reclaimed that title, only to lose it again. However, today, he is currently ranked number two in the heavyweight champion division.
His fighting style has been defined as “swarming”, as he is constantly moving while utilizing fast powerful punch combinations, throwing long combinations that tend to result in a takedown. All of his wins have come from punches or by decision. When it comes to his workout regime, Velasquez is all about Olympic lifting, working on cleans and squats and forming explosive power, which makes him nearly unstoppable in the ring.
Think you can work out like Cain? Work on your power and cardio with this MMA inspired routine:
Heavy bag – 8 rounds of 60 seconds, with 60 seconds rest between rounds. Get in a fighter's stance and get ready for some cardio. Bring your hands up to your face and pack some power as you punch the bag. Get creative mixing in combinations of jabs, crosses and punches!
Bodyweight jump squat – 3 sets of 30 reps with 45 seconds rest between sets. Bring your feet about hip width apart, keep your chest high and your core tight and bend at the knees and hips by sitting back into your hamstrings keeping your weight in your heels. At the bottom of the squat, explode off your toes and jump straight into the air.
Medicine ball slams - 3 sets of 30 reps with 45 seconds rest between sets. Grab a medicine ball and standing with your feet hip width apart, raise your arms up to hold the ball overhead. Rise up on your toes so that your body is fully extended and slam the ball down on the floor in front of you.
Pushups – 3 sets of 20 reps with 45 seconds rest in-between. In a plank position with your wrists underneath your shoulders and your core tight, bend your arms and send your chest down towards the floor between your shoulders. Return to the starting position.
Pull-ups - 3 sets of 10 reps with 45 seconds rest in-between. Approach a pull-up bar and grab hold with an overhand grip. Engaging your lats, pull yourself up until your chin rises over the bar.
Jump rope - 1 set of 15 minutes. Get your jump rope and get to work! Finish your workout with this cardio killer. Grab a jump rope, DynaPro offers a great option for this kind of cardio work, they are built for speed with professional weight PVC cord and long aluminum handles that provide maximum control for a smooth yet high intensity workout. Throw in some double unders if you can, sweeping the rope underneath your feet two times for each jump, to really supercharge your workout like a pro.
DynaPro jump ropes are designed with Professional Weight PVC Cord, built for speed, and high grade metal ball bearings paired with ring joints, adjustable to any height. Perfect for experts doing double unders and beginners in need of some fun cardiovascular jump rope exercise.