TECHNIQUE
LUKE ROCKHOLD
Luke Rockhold gets his blood pumping with
‘Crazy’ Bob Cook’s four-station circuit at
American Kickboxing Academy.
BY JONATHAN CHAIMBERG // PHOTOS BY PAUL THATCHER
This circuit consists of one minute on the Airdyne bike,
then one minute on one of three drills (hitting focus mitts,
ground-and-pound body bag, and Russian twists). We go
back and forth — bike, drill, bike, drill — for 30 minutes as
hard as we can. It’s the most brutal workout ever. It’s more
brutal than any fight. We do this circuit three days a week
for six weeks straight. The whole time, our coach Bob Cook
is watching us — yelling at us to go harder. He’s called
‘Crazy’ Bob Cook for a reason.
AIRDYNE INTERVALS
1 MINUTE
Keep the Airdyne at 85rpm or higher. It will be in the
90s closer to fight time. Go as hard as you can.
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100 | FIGHT TRAINING GUIDE fightaustralia.com.au
FIGHTING FIT
PAD WORK
1 MINUTE
Work on different combinations, including body shots.
Focus on your footwork.