Saturday night, Chris “The All-American” Weidman, showed why he is one of the best middleweights in the division. Weidman co- headlined Saturdays first ever event at the Nassau Veterans Memorial Coliseum in his hometown of Long Island, New York.
After losing 3 straight fights, Weidman battled back after a big knockdown in the first round. The All- American secured a nasty head and arm submission win over Kevin Gastelum in the third round.
While watching the fight, I did some research into his current and previous strength and conditioning programs. I started writing my own routine for Weidman using some of his old programs, his newer programs, and some of my own, creating the All- American workout of the week.
The All-American Workout:
1.Medi Ball Pushups 10 each side. 8 each side. 6 each side. SUPERSET with 15 Ball Slams.
2.Pistol Squat 10 each leg. 8 each leg. 6 each leg. SUPERSET with Leg Press 30 reps. 20 reps. 10 reps.
3.1 Arm Cable Row 10 each arm. 8 each arm. 6 each arm. SUPERSET with 15 Trx Rows.
4.Box Jumps Over 10 each way. 8 each way. 6 each way. SUPERSET with Stiff Leg Deadlifts 30 reps. 20 reps. 10 reps.
1.Heavy Rope Slams 50
2.Wall Balls 20
3.Incline Treadmill Sprints 45 seconds
1.Bench Press 20
3.KB Swings 20
2.Rower 500 meters
Tabata Finisher (10 rounds. 20sec ON 10sec OFF = 5min):
Tug Of War: Take a rope and tie a KB or two to the end if it. Go to the other end and get into a wide stance pushup position. Pull the rope towards you while alternating arms until the KB end reaches you, then run it back to the start and repeat.