Sean Sherk Workout

While searching through YouTube the other day I came across a famous Sean Sherk workout: his Caveman Training(TM). Caveman Training(TM) is more an approach to training than a specific set of exercises. Basically, it takes what works from various areas of fitness and strength training and then overloads the participant with reps and intensity designed to produce an athlete more than ready to face the challenges of his sport. One of the advantages of blending different exercises is that a huge number of programs can be developed which can mean that an athlete (as the Sean Sherk workout video below mentions) never need repeat the same workout twice. In other words, the workouts are not sport specific. My impression is that Caveman Training(TM) is an excellent method to build a well-rounded athlete capable of performing to a high level in any sport that requires strength and endurance.

Let's take a look first at the Muscle Shark training and then examine how we can adapt the Sean Sherk workout to include it in our home or dojo exercise program.

The Sean Sherk Workout

Take a look at the Sean Sherk workout below.

The Sean Sherk Workout at Home

I was very impressed with this workout and had a go at replicating it at home using simple equipment that is readily available.

Warm Up

- Jump rope
- Jogging on the spot
- Shadow boxing
- Light bag work
- Jumping Jacks

Battling Ropes

This is the hardest exercise to replicate. Obviously the ropes are heavy, long, and thick and in all likelihood you don't have access to anything similar (I certainly don't...I don't even know a gym that has this kind of equipment set up).

If you want to work on the snap of the exercise then you can use a couple of colored belts and repeat the arm movements Sean Sherk performs.

Somewhere between working the snap and replicating the weight of the ropes is to use a couple of poles (I used thicker escrima sticks). This doesn't quite replicate the snap you will get from the belts, nor are the sticks so heavy, but you will feel it in your wrists as the round continues.

If you want to go for weight then just use a couple of lighter dumbbells held in each hand. Use lighter weights to develop speed and endurance but be careful in trying to 'snap' the weights. When I tried this using dumb bells I visualized using the weights to play drums, that is, using the dumbbells as if they were drum sticks.

Variations:

Squat and hold that position so your thighs are in a constant state of tension. Alternatively, you can take a traditional martial arts stance and hold that for the duration of the exercise.

For greater balance and to stretch your calves, complete the exercise on tip toes.

Complete the exercise while standing on one leg (Daniel san's Crane). For extra pain attach an ankle weight to the raised leg.

This is fairly simple to copy. Either use a larger weight from your dumbbell set or hold a couple together or simply load up a dumbbell with smaller weights and maneuver that over and around your head and your body. Don't be shy either about reaching down (and squatting down) to move the weight around your legs and even ankles.

I hope it is clear that lifting a heavy weight above your head can be dangerous if you drop it so wear gloves if your hands are wet with sweat and never exceed your limitations.

Hard Cardio Round

Before starting this round strap some ankle weights around your ankles. Don't remove them until the round is complete.

Incline Trainer:

With the ankle weights securely attached, jog in the spot raising your knees to at least a 90 degree angle. Keep on the balls of your feet. 10 secs.

Slams:

Use the weight you used in the Plate Round (see above) and replicate lifting and slamming the weight up and down. Aim for 10 reps.

If you want an extra challenge squat down and lower your weight, then straighten up and raise the weight above your head before 'slamming' it down to waist level.

Treadmill:

I do a couple of variations here (remember you will be wearing ankle weights).

(a) Jog in the spot while raising your ankles behind your legs towards your hamstrings. 20 secs.

(b) Jog in the spot at a fast pace. Use small movements and keep on the balls of your feet. Pump your arms fast at the same time. 20 secs.

Active Rest

Copy the video for 10 reps. Vary the type of lift done after each set of Incline Trainer / Slams / Treadmill.

UBE / Battling Ropes

The UBE machine (Upper Body Ergometer) can be substituted with an exercise bike. Instead of using your feet to pedal, kneel down and move the pedals with your arms.

If you don't have an exercise bike then use dumbbells and circle your arms forward and backward replicating the movement you see on in the Sean Sherk workout video. You also have an advantage here over the UBE machine in that you can change the level at which you pump your arms. For example, instead of working your arms directly in front of you, you can lean forward and repeat with your arms dangling down. Similarly, you can reach your arms up above your head and continue to describe the same arm motion.

See above for how to replicate the Battling Ropes exercise.

Needless to say, be careful here and stop exercising COMPLETELY if you feel dizzy or weak. A simple way to restrict your breathing (and force your lungs to work harder) is to keep your mouth closed through the duration of a few, most or all of the exercises and rely only on breathing through your nose.

Length of Rounds and Rest Time

The Sean Sherk workout was designed to prepare him for a 3x5 min UFC non-championship fight. In the UFC there is a one minute rest between rounds (Sean Sherk takes a 45 second break between 'rounds' in his training). Plus some of the 'rounds' in his workout last for more than five minutes. Clearly the Muscle Shark is over-preparing for his fight, his apparent idea being to train hard and fight easy. Unless you happen to be a pro-MMA fighter reading this, it isn't necessary that you replicate either the length of the rounds or the rest time between rounds. You can still benefit from this workout immeasurably by staying within your limits and gradually pushing yourself to new heights of performance.

So, feel free to shorten the rounds and increase the rest time between rounds if you want to.

Train hard, live easy.

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